Free 7 Day Wholesome Meal Plan (Oct 23-29 )

Buying Checklist

Produce

• 2 medium (ripe) bananas
• 2 medium contemporary figs
• 1 massive pink pear
• 4 medium pears (any selection)
• 1 small pomegranate (or 1 small package deal seeds)
• 2 massive grapefruit
• 3 medium lemons
• 5 medium limes
• 2 small (5-ounce) Hass avocados
• 2 medium cucumbers
• 1 massive pink bell pepper
• 2 massive cubanelle peppers
• 2 massive heads garlic
• 1 massive shallot
• 1 (2-inch) piece contemporary ginger
• 2 kilos candy potatoes
• 1 ½ kilos yellow potatoes
• 2 delicata squash (about 2 kilos whole)
• ¾ pound Brussels sprouts (or 1 bag pre-shredded)
• 1 small head cauliflower
• 1 pound string beans
• 10 ounces sliced child bella mushrooms
• 1 medium bag child carrots
• 1 massive bunch scallions
• 1 small bunch contemporary Italian parsley
• 1 medium PLUS 1 massive bunch cilantro
• 1 medium bunch culantro (optionally available, for Sofrito)
• 1 small bunch/container contemporary thyme
• 1 (5-ounce) bag/clamshell child spinach
• 1 (1-pound) bag/clamshell child arugula
• 1 (14-ounce) package deal tri-color coleslaw
• 1 small head Lacinato kale
• 1 massive head Iceberg lettuce
• 3 massive vine-ripened tomatoes
• 1 small PLUS 1 medium pink onions
• 2 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 3 kilos boneless, skinless hen breasts
• 1 pound (4) turkey breast cutlets
• 6 delicate Italian turkey or hen sausage hyperlinks
• 1 package deal center-cut bacon
• ¾ pound deli hen or turkey breast
• 1 pound wild salmon
• 1 pound (4) bone-in pork chops

Grains*

• 1 package deal fast oats
• 1 package deal seasoned breadcrumbs
• 1 small loaf sliced entire grain bread
• 1 small package deal all-purpose or entire wheat flour
• 1 small package deal dry brown rice (or 2 cups pre-cooked)
• 1 small package deal dry lengthy grain white rice (I like Carolina)
• 1 medium package deal corn tortillas (you want 8)

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)
• Dijon mustard
• Pure maple syrup
• Mayonnaise
• Chili powder
• Chipotle powder
• Cumin
• Coriander
• Garlic powder
• Italian dressing
• Adobo seasoning
• Italian seasoning
• Sazon (or elements to make your individual)
• Apple cider vinegar
• Decreased sodium soy sauce*
• Toasted sesame oil
• Sesame seeds
• Gochujang
• Bagel toppings (optionally available): every thing bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
• Bay leaves

Dairy & Misc. Refrigerated Objects

• 1 (18-pack) massive eggs
• 1 pint liquid egg whites
• 1 small package deal butter
• 1 massive wedge contemporary Parmesan cheese
• 1 small package deal goat or feta cheese
• 1 (8-ounce) block 1/3 much less fats cream cheese
• 1 small package deal sliced provolone or mozzarella cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (16-ounce) container entire milk plain Greek yogurt

Canned and Jarred

• 1 small jar marinara or pizza sauce
• 2 (15-ounce) cans black beans
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can cannellini beans
• 1 (32-ounce) carton low sodium hen or vegetable broth
• 1 (14-ounce) can low sodium hen inventory
• 2 (2.6-ounce) packets mild tuna in water
• 1 small can/jar chipotle peppers in adobo

Misc. Dry Items

• 2 (11-ounce) cartons liquid vanilla protein shake (I like Orgain)
• 1 small package deal vegetable or hen bouillon cubes
• 1 medium bag candy potato chips
• 1 small package deal brown sugar
• 1 small package deal granulated sugar
• Baking powder
• 1 small package deal pecan halves (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal walnuts (if shopping for from bulk bin, you want about 2 tablespoons)
• 1 small package deal pepitas (if shopping for from bulk bin, you want ¼ cup)

Non-Meals Objects

*You should purchase gluten free, if desired