Free 7 Day Wholesome Meal Plan (Might 25-31)

Purchasing checklist

Produce

• 2 massive bananas
• 2 medium peaches
• 1 dry pint contemporary blueberries
• 1 (12-ounce) container contemporary strawberries
• 1 (6-ounce) container contemporary raspberries
• 1 (6-ounce) container contemporary blackberries
• 1 small PLUS 4 medium lemons
• 4 medium limes
• 3 small mandarin or clementine oranges
• 3 medium (6-ounce) Hass avocados
• 1 medium head garlic
• 1 small jalapeno
• 1 medium orange bell pepper
• 3 massive purple bell peppers
• 1 small bundle candy mini peppers
• ½ pound asparagus
• 1 small cucumber
• 1 medium PLUS 1 massive English cucumber
• 3 mini (Persian) cucumbers (can sub one other small English, if desired)
• 2 medium zucchini
• 1 pound broccoli florets
• 1 (4-ounce) bundle mushrooms (your alternative)
• 1 massive bunch scallions (you want about 8)
• 1 small bunch/container contemporary dill
• 1 small bunch/container contemporary basil
• 1 small bunch/container contemporary oregano (optionally available, for garnish on Greek Orzo Salad)
• 1 small bunch/container contemporary chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired)
• 1 medium bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley
• 1 (5-ounce) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag child arugula
• ½ small head inexperienced or purple cabbage (or 1 small bag pre-shredded)
• 1 small head Napa cabbage
• 1 dry pint PLUS 1 (1-pound) container cherry or grape tomatoes
• 3 medium vine-ripened tomatoes
• 2 small PLUS 1 massive purple onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 1 massive bundle center-cut bacon (you want 16 strips)
• 1 rotisserie hen
• 1 small bundle sliced genoa salami
• 1 small bundle sliced deli turkey (if shopping for from the deli counter, you want 3 ounces)
• 1 small bundle sliced deli ham (if shopping for from the deli counter, you want 3 ounces)
• 1 ¼ kilos sirloin or Angus beef
• 1 pound 93% lean floor turkey
• 2 ¼ kilos peeled and deveined jumbo shrimp
• 1 ½ kilos skinless white fish, corresponding to flounder, porgy, cod or bass
• 1 pound boneless, skinless hen thighs

Condiments and Spices

• Additional virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or contemporary peppercorns)
• Cinnamon
• Honey
• Vanilla extract
• Maple syrup
• Crushed purple pepper flakes
• Sesame seeds
• Dried minced garlic
• Sesame oil
• Rice vinegar
• Garlic powder
• Paprika
• Parsley
• Pink wine vinegar
• Oregano
• Tajin or Outdated Bay (your alternative, for Shrimp Tacos)
• Sriracha sauce or Louisiana fashion scorching sauce
• Mayonnaise
• Sazon (I like Badia, or purchase components to make your personal)
• Apple cider vinegar
• Basil
• Cumin
• Turmeric

Dairy & Misc. Refrigerated Gadgets

• ½ dozen massive eggs
• 1 (8-ounce) container milk (your alternative)
• 1 pint low fats buttermilk
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (5.3-ounce) container low fats plain Greek yogurt
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 small field unsalted butter
• 1 container feta in brine
• 1 (4-ounce) chunk contemporary mozzarella
• 1 small block diminished fats provolone cheese
• 1 small wedge contemporary Parmesan cheese
• 1 (8-ounce) bag shredded diminished fats cheddar cheese
• 1 small bundle wonton wrappers (can sub a bundle of pre-made wonton strips, if desired)

Grains*

• 1 small bundle white entire wheat flour
• 1 small bundle unbleached all-purpose flour
• 1 bundle entire wheat fusilli pasta (I like Delallo)
• 1 bundle orzo pasta
• 1 small bundle corn tortillas
• 1 small bundle dry lengthy grain rice
• 1 small bundle dry brown rice (or 1 ½ cups pre-cooked)
• 1 small bundle dry quinoa (or 2 cups pre-cooked)

Canned and Jarred

• 1 small jar Castelvetrano olives
• 1 small jar pitted kalamata olives
• 1 small jar pepperoncini
• 1 small jar capers
• 1 (4-ounce) jar tomato sauce
• 1 (15.5-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 (14-ounce) can diminished sodium hen broth
• 1 small jar peanut butter

Frozen

• 1 small bundle blueberries
• 1 small bundle strawberries
• 1 small bundle peas

Misc. Dry Items

• 1 bundle hen or vegetable bouillon cubes
• 1 small bundle brown sugar
• 1 small bundle granulated sugar
• Baking powder
• Baking soda
• 1 small bundle vanilla protein powder
• 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want about 1/3 cup)
• 1 small bundle slivered almonds

Non-Meals Gadgets

*You should buy gluten free, if desired