Free 7 Day Wholesome Meal Plan (August 21-27)

Buying Checklist

Produce

• 1 medium kiwi
• 1 small mango
• 1 pound cherries
• 2 small PLUS 2 medium bananas
• 1 small PLUS 3 medium lemons
• 1 (6-ounce) container contemporary raspberries
• 1 (6-ounce) container contemporary blueberries
• 1 small (5-ounce) PLUS 1 medium (6-ounce) plus 1 giant (7-ounce) Hass avocados
• 1 small jalapeno
• 1 medium pink bell pepper
• 1 medium yellow bell pepper
• 1 medium orange bell pepper
• 1 small bunch celery
• 7 medium ears of corn
• 1 ½ kilos asparagus
• 1 medium head cauliflower (or 1 medium bag riced)
• 1 pound child pink potatoes
• 1 small eggplant
• 1 medium cucumber
• 2 medium zucchini
• 2 packages child zucchini (you want about 40)
• 1 (2-pound) bundle child carrots
• 1 medium head garlic
• 1 (1-pound) bag/clamshell child arugula
• 1 small head Romaine lettuce
• 1 medium bunch/container contemporary basil
• 1 small bunch/container contemporary dill
• 1 small bunch contemporary Italian parsley
• 1 small bunch contemporary cilantro
• 2 medium heirloom tomatoes
• 4 medium vine-ripened tomatoes
• 2 medium plum tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 giant pink onion
• 1 medium PLUS 1 giant yellow onion

Meat, Poultry and Fish

• 1 ½ kilos (4 small) boneless, skinless rooster breasts
• 1 pound 93% lean floor turkey
• 1 pound Italian rooster sausage
• ½ pound skinless wild salmon
• 1 ½ kilos skinless wild cod, sea bass or haddock
• 2 kilos flank or London broil steak
• 1 bundle center-cut bacon
• 1 bundle turkey pepperoni
• 1 bundle sliced prosciutto di Parma

Grains*

• 1 small loaf sourdough bread
• 1 small bundle corn tortillas (you want 8)
• 1 bundle unbleached all-purpose flour
• 1 bundle seasoned panko breadcrumbs
• 1 bundle fast or quaint oats
• 1 bundle complete wheat fusilli or different quick pasta (I like Delallo)

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)
• Oregano
• Pure maple syrup
• Floor ginger
• Crushed pink pepper flakes
• Outdated Bay seasoning
• Paprika
• Smoked paprika
• Dijon mustard
• Common or mild mayonnaise
• Garlic powder
• Balsamic vinegar
• Taco seasoning (or components to make your individual)
• Cayenne pepper
• Cumin

Dairy & Misc. Refrigerated Objects

• 1 18-pack giant eggs
• 1 medium container Pico de Gallo (or components to make your individual)
• 1 small bundle feta
• 1 small wedge contemporary Parmesan cheese
• 1 (8-ounce) bag shredded cheddar or Mexican cheese mix
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (6-ounce) chunk contemporary mozzarella cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (6-ounce) container complete milk plain Greek yogurt
• 1 quart unsweetened vanilla almond milk
• 1 (6 or 8-ounce) container low fats cottage cheese (I like Good Tradition)

Canned and Jarred

• 1 giant jar marinara sauce (or components to make your individual)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 medium jar roasted pink peppers
• 1 small jar pepperoncini
• 1 medium jar Giardiniera
• 1 giant jar pitted inexperienced or black olives
• 1 (14-ounce) can hearts of palm
• 1 small jar dill pickles
• 1 small jar creamy peanut butter

Frozen

• 1 medium bag peas
• 1 medium bag strawberries

Misc. Dry Items

• 1 small bundle chia seeds (if shopping for from bulk bin, you want about 1/3 cup)
• 1 small bundle monk fruit, stevia or your favourite sweetener
• 1 small bundle dried unsweetened shredded coconut (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want 3 tablespoons)
• 1 small bundle uncooked or roasted almonds (if shopping for from bulk bin, you want 2 tablespoons)
• Baking powder

Non-Meals Objects

*You should purchase gluten free, if desired