Free 7 Day Wholesome Meal Plan (Feb 26-March 3)

Procuring checklist

Produce

• 2 medium apples (any selection)
• 4 medium oranges
• 1 medium lime
• 1 medium lemon
• 1 medium banana
• 1 small mango
• 1 (12-ounce) container strawberries
• 4 medium (6-ounce) Hass avocados
• 1 giant head garlic
• 1 small shallot
• 1 (3-inch) piece recent ginger
• 1 medium corn on the cob (can sub frozen or canned corn in BBQ Hen Salad, if desired)
• 1 small bunch celery
• 1 medium bunch carrots
• 1 small purple bell pepper
• 1 pound Brussels sprouts
• 1 pound inexperienced beans
• 1 ½ kilos (3 medium) candy potatoes
• 3 ½ kilos Russets potatoes
• 2 (12-ounce) packages riced cauliflower
• 1 small package deal alfalfa or broccoli sprouts
• 2 giant cucumbers
• 1 medium zucchini
• 1 small bunch scallions
• 1 medium head Romaine lettuce
• 1 small head inexperienced cabbage (can sub 1 [6-cup] bag tri-color coleslaw for this and purple cabbage, if desired)
• 1 small head purple cabbage
• 1 (5-ounce) bag/clamshell child spinach
• 1 small bunch recent cilantro
• 1 small bunch recent Italian parsley
• 1 small bunch/container recent rosemary (can sub 1 teaspoon dry in Minestrone Soup, if desired)
• 1 small bunch/container recent basil
• 1 small bunch/container recent chives (can sub 2 tablespoons scallion greens in Caper Sauce, if desired)
• 2 small PLUS 1 giant vine-ripened tomatoes
• 2 medium plum tomatoes
• 1 giant purple onion
• 2 small yellow onions

Meat, Poultry and Fish

• 1 hyperlink Italian hen sausage
• ½ pound (1) boneless, skinless hen breast
• 1 ¾ kilos (4 giant) boneless, skinless hen thighs
• 2 kilos 93% lean floor beef
• 1 pound 93% lean floor turkey
• 1 pound Alaskan skinless cod fillet

Grains

• 1 giant package deal crunchy corn taco shells (you want 16)
• 1 small loaf multigrain or bitter dough bread
• 1 package deal plain panko breadcrumbs
• 1 small package deal unbleached all-purpose flour
• 1 package deal small pasta corresponding to ditalini

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 recent peppercorns)
• Decreased sodium Montreal Steak Hen seasoning
• BBQ sauce (or elements to make your individual)
• Decreased sodium soy sace*
• Curry powder
• Sriracha sauce
• Cumin
• Chili powder
• Paprika
• Oregano
• Bay leaves
• Mild mayonnaise
• Purple wine vinegar
• White wine vinegar
• Garlic powder
• Rosemary
• Dijon mustard
• Outdated Bay seasoning
• Parsley
• All the things Bagel Seasoning
• Ketchup
• Worcestershire sauce
• Dried onion flakes
• Marjoram

Dairy & Misc. Refrigerated Gadgets

• 1 dozen giant eggs
• 1 (32-ounce) container low fats cottage cheese (I really like Good Tradition)
• 1 container mild ranch dressing (or elements to make your individual)
• 1 tub mild whipped cream cheese
• 1 tub whipped butter
• 1 small tub mild bitter cream
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 giant wedge recent Parmesan cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 pint low fats buttermilk
• 1 (8-ounce) container protein milk (or milk of selection)
• 2 (14-ounce) packages extra-firm tofu

Canned and Jarred

• 1 small jar easy peanut butter
• 1 (8-ounce) can tomato sauce
• 1 (28-ounce) can petite diced tomatoes
• 1 (5-ounce) can albacore or chunk mild tuna in water
• 1 small jar capers
• 1 (15-ounce) can white beans
• 1 (32-ounce) carton decreased sodium hen or vegetable broth

Frozen

Misc. Dry Items

• 1 small package deal peanuts (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal unsweetened coconut flakes
• Baking powder

*You should buy gluten free, if desired