Free 7 Day Wholesome Meal Plan (August 17-23)

Purchasing checklist

Produce

• 4 medium peaches
• 1 medium banana
• 1 (12-ounce) package deal recent strawberries
• 1 mini watermelon
• 3 medium limes
• 3 medium PLUS 1 massive lemon
• 2 small (5-ounce) Hass avocados 
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece recent ginger
• 1 massive English cucumber
• 1 small PLUS 1 massive zucchini
• 1 small yellow squash
• 1 package deal candy mini peppers (you want 20)
• 1 small PLUS 3 medium crimson bell peppers
• 1 medium yellow bell pepper
• 1 medium Russet potato
• 1 ½ kilos child crimson, child Yukon or multi-color potatoes
• 1 small bunch celery
• 1 pound broccoli florets
• 1 medium head cauliflower
• 1 (4-ounce) package deal mushrooms 
• 2 medium carrots
• 1 small bunch scallions
• ½ small head inexperienced cabbage
• ½ small head crimson cabbage (or 1 bag coleslaw combine for each inexperienced and crimson cabbage)
• 1 small bunch radishes
• 1 small bunch/container recent chives (can sub 2 tablespoons scallion greens in Potato Bake, if desired)
• 1 small bunch/container recent oregano or rosemary (can sub 1 teaspoon dry in Hen Quinoa Salad, if desired)
• 1 small PLUS 1 massive bunch/container recent basil
• 1 small bunch/container recent mint
• 1 medium bunch recent cilantro
• 1 small bunch recent Italian parsley
• 1 massive head Romaine or Butter lettuce
• 2 dry pints grape or cherry tomatoes
• 5 medium Heirloom tomatoes
• 5 medium vine-ripened tomatoes
• 2 small PLUS 1 medium crimson onions
• 3 medium yellow onions

Meat, Poultry and Fish

• 1 package deal center-cut bacon
• 1 small package deal turkey pepperoni
• 2 ¼ kilos boneless, skinless thin-sliced rooster cutlets
• 1 ½ kilos peeled and deveined shrimp
• 1 pound (4) wild salmon fillets
• 1 pound (8) skinny sliced heart minimize boneless pork chops
• 1 ¼ kilos 93% lean floor beef sirloin

Condiments and Spices

• Further 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)
• Garlic powder
• Paprika
• Maple syrup
• Cinnamon
• Crushed crimson pepper flakes (elective, for Breakfast Sandwich and Pizza Bites)
• Non-compulsory bagel toppings:  every thing bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
• Vanilla extract
• Common or mild mayonnaise
• Purple wine vinegar
• Oregano
• Chipotle chili powder
• Steak seasoning or seasoned salt
• Worcestershire sauce
• Dijon mustard
• White wine vinegar
• Italian seasoning
• Sesame oil
• Diminished sodium soy sauce*
• Unseasoned rice vinegar
• Toasted sesame seeds
• Balsamic vinegar
• McCormick diminished sodium Montreal Hen Seasoning

Dairy & Misc. Refrigerated Objects

• 1 (18-pack) massive eggs
• 1 pint liquid egg whites
• 1 (16-ounce) container low fats cottage cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (8-ounce) container 2% milk
• 1 container mild whipped topping
• 1 (8-ounce) bag shredded sharp cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small chunk part-skim mozzarella cheese
• 1 small package deal feta cheese
• 1 small wedge recent Parmesan or Pecorino Romano cheese

Grains*

• 1 small package deal unbleached all-purpose or white entire wheat flour
• 1 small package deal protein oats (similar to Bob’s Purple Mill) or fast oats
• 1 small package deal dry quinoa
• 1 small package deal dry brown rice (or 3 cups pre-cooked)
• 1 small package deal dry entire wheat couscous
• 1 package deal orzo pasta
• 1 package deal mezze rigatoni or pasta form of your alternative
• 1 package deal entire wheat hamburger buns
• 1 package deal (taco-size) low carb tortillas (similar to La Tortilla Manufacturing facility) or corn tortillas 

Canned and Jarred 

• 1 small can sweetened condensed milk
• 1 small can mild evaporated milk (can sub 2% milk in In a single day Oats, if desired)
• 1 massive jar pitted kalamata olives
• 1 massive jar banana peppers or pepperoncini
• 1 small jar sliced dill pickles (elective, for Tuna Sub-in-a-Tub)
• 2 (5-ounce) cans mild tuna in water
• 1 (14-ounce) can diminished sodium rooster or vegetable broth
• 1 small jar pizza sauce or marinara
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (16-ounce) can tomato sauce

Misc. Dry Items

• 1 small package deal pecan halves (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal sliced almonds (if shopping for from bulk bin, you want 1/3 cup)
• 1 small package deal raisins (if shopping for from bulk bin, you want ½ cup)
• 1 small package deal basil seeds or chia seeds
• 1 small package deal coconut flakes (if shopping for from bulk bin, you want 1 teaspoon)
• 1 small package deal brown sugar
• 2 single-serve vanilla protein shakes (similar to Fairlife)
• Monk fruit (elective, for In a single day Oats)
• Coloured sprinkles (elective, for Breakfast Banana Break up)
• Baking powder

*You should buy gluten free, if desired

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