Free 7 Day Wholesome Meal Plan (August 14-20)

Buying Checklist

Produce

• 5 medium bananas
• 2 medium PLUS 2 giant peaches
• 1 pound seedless purple or inexperienced grapes
• 2 (6-ounce) containers contemporary berries (can sub frozen combined berries in Sheet Pan Pancakes, if desired)
• 1 giant lemon
• 2 medium limes
• 1 medium ear of corn (can sub 1 small bag frozen kernels, if desired)
• 1 medium head garlic
• 1 (2-inch) piece contemporary ginger
• 3 ½ kilos zucchini
• 1 small yellow squash
• 1 medium English cucumber
• 4 giant portobello mushroom caps
• 1 ½ kilos child purple potatoes
• 1 small bunch celery
• 1 (2-pound) bag carrots
• 1 giant purple bell pepper
• 1 medium yellow bell pepper
• 2 medium inexperienced bell peppers
• 1 medium head cauliflower
• 1 giant bunch scallions
• 1 small bunch contemporary cilantro
• 1 bunch/container contemporary dill
• 1 small bunch/container contemporary basil
• 2 giant heads Romaine lettuce
• 1 small head Iceberg lettuce
• 1 (1-pound) bag/clamshell child spinach
• 2 small PLUS 5 medium vine-ripened tomatoes
• 1 (1-pound) container cherry or grape tomatoes
• 2 small purple onions
• 4 medium yellow onions

Meat, Poultry and Fish

• 1 small package deal turkey kielbasa
• 1 pound gentle Italian hen sausage
• 1 package deal center-cut bacon
• ¾ pound sliced deli hen or turkey breast
• 1 (8-ounce) boneless, skinless hen breast (or 6 ½ ounces canned or pre-cooked)
• 1 (3-pound) complete uncooked hen
• 1 pound (8) skinny sliced middle reduce boneless pork chops
• 1 ½ kilos flank steak
• 18 ounces jumbo peeled shrimp

Grains*

• 1 medium package deal unbleached all-purpose flour
• 1 small package deal white complete wheat flour
• 1 small sourdough roll
• 1 small loaf sliced complete wheat bread
• 1 package deal low calorie complete wheat hamburger buns
• 1 medium package deal (6-inch) flour or corn tortillas (you want 12)
• 1 small package deal orzo

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)
• Common or mild mayonnaise
• Frank’s RedHot Sauce
• Sriracha sauce
• White wine vinegar
• Purple wine vinegar
• Balsamic vinegar
• Decreased sodium soy sauce*
• Sesame oil
• Sesame seeds
• Steak seasoning (corresponding to Montreal Steak Grill Mates)
• Decreased sodium Montreal Rooster seasoning
• Garlic powder
• Cumin
• Cinnamon
• Oregano
• Dijon mustard
• Pure maple syrup
• Vanilla extract

Dairy & Misc. Refrigerated Gadgets

• 1 dozen giant eggs
• 1 pint nonfat milk
• 1 pint 1% buttermilk
• 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small package deal blue cheese
• 1 small package deal feta cheese
• 1 (4-ounce) chunk contemporary mozzarella cheese
• 1 small wedge Parmesan cheese
• 1 small wedge Pecorino Romano cheese (can sub ¼ cup Parmesan cheese in Zucchini Gnocchi, if desired)
• 1 (8-ounce) package deal sliced decreased fats cheddar or American cheese
• 1 (8-ounce) package deal shredded cheddar cheese
• 1 small field unsalted butter

Canned and Jarred

Misc. Dry Items

• 1 small package deal granulated sugar
• Baking powder
• Baking soda
• 1 small package deal pecan halves (if shopping for from bulk bin, you want 2 tablespoons)
• 1 (12-ounce) package deal Palmini (hearts of palm) linguini
• Coloured sprinkles (optionally available, for Breakfast Banana Cut up)

Non-Meals Gadgets

• Bamboo or metallic skewers
• Parchment paper

*You should buy gluten free, if desired