Free 7 Day Wholesome Meal Plan (March 2-8)

Procuring checklist

Produce

• 2 small mangoes
• 1 small pineapple
• 1 giant banana
• 1 (12-ounce) container contemporary strawberries
• 3 (6-ounce) containers contemporary berries (your selection)
• 7 medium limes
• 1 medium PLUS 1 giant lemons
• 2 small (5-ounce) Hass avocados
• 2 medium PLUS 1 giant pink bell peppers
• 2 medium jalapenos
• 1 giant head garlic
• 2 medium PLUS 1 giant shallot
• 1 (4-inch) piece contemporary ginger
• 1 medium cucumber
• 1 medium zucchini
• 1 ½ kilos broccoli florets
• 1 (8-ounce) container entire cremini mushrooms
• 1 (4-ounce) container sliced white mushrooms
• 2 ½ kilos Yukon Gold potatoes
• 3 small spaghetti squash (about 1 ½ kilos every)
• 1 small bunch celery
• 1 small bag shredded carrots
• 1 small bunch carrots
• 1 small head pink cabbage or bag pre-shredded
• 1 small head inexperienced cabbage or bag pre-shredded
• 1 medium bunch Tuscan kale
• 1 medium head Romaine lettuce
• 1 head Boston/Bibb lettuce
• 1 (1-pound) clamshell/bag child arugula
• 1 (5-ounce) clamshell/bag child spinach
• 2 small bunches scallions
• 1 giant bunch contemporary cilantro
• 1 bunch/container contemporary basil
• 1 bunch/container contemporary thyme
• 1 bunch/container contemporary rosemary
• 1 bunch/container contemporary chives
• 3 medium vine-ripened tomatoes
• 1 small PLUS 1 medium pink onion
• 1 small white onion
• 2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 package deal center-cut bacon
• 1 package deal uncured turkey bacon (resembling Applegate)
• 9 ounces thick sliced deli ham
• 2 kilos 93% lean floor turkey
• 1 pound floor rooster
• 1 ½ kilos boneless, skinless rooster tenderloins
• 1 pound boneless, skinless rooster breasts
• 1 ½ kilos (4) skinless salmon filets
• ½ pound giant peeled and deveined, tail-off shrimp
• 1 ½ kilos chuck beef

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)
• Black pepper grinder (or contemporary peppercorns)
• White pepper (can sub black pepper in Rooster and Broccoli, if desired)
• Garlic powder
• Seasoning salt or adobo seasoning
• Pure maple syrup
• Honey
• Floor cinnamon
• Nutmeg
• Crushed pink pepper flakes
• Unseasoned rice vinegar
• Floor ginger
• Turmeric
• Chili powder
• Toasted sesame oil
• Sesame seeds
• Common or mild mayonnaise
• BBQ sauce
• Cayenne pepper
• White wine vinegar
• Dijon mustard
• Sriracha sauce
• Decreased sodium soy sauce*
• Hoisin sauce*
• Mirin
• Cumin
• Paprika
• Oregano
• Bay leaves
• Italian seasoning
• Parsley
• Onion powder

Dairy & Misc. Refrigerated Objects

• 1 dozen giant eggs
• 1 pint liquid egg whites
• 1 pint low fats buttermilk
• 1 (12-ounce) carton 2% milk
• 1 (8-ounce) carton half and half
• 1 (8-ounce) container plain unsweetened nondairy milk (can sub 2% milk in Baked Oatmeal, if desired)
• 1 small tub whipped butter
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
• 1 (8-ounce) bag shredded sharp cheddar
• 1 (8-ounce) bag shredded Swiss cheese (can sub cheddar or one other cheese in Quiche, if desired)
• 1 (8-ounce) bag shredded mozzarella cheese
• 1 small package deal Oaxaca or chunk mozzarella cheese
• 1 small wedge contemporary Parmesan cheese

Grains*

• 1 small package deal all-purpose flour
• 1 small package deal quaint oats
• 1 package deal seasoned breadcrumbs
• 1 package deal seasoned panko breadcrumbs
• 1 package deal entire wheat elbows (I really like Delallo)
• 1 medium package deal dry brown rice (or 6 cups pre-cooked)
• 1 (12-ounce) multigrain baguette

Canned and Jarred

• 1 (4.2-ounce) can chopped inexperienced chilies
• 1 (8-ounce) can water chestnuts
• 1 (2.6-ounce) packet mild tuna in water
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can tomato paste
• 1 (14.5-ounce) can petite diced tomatoes
• 1 jar marinara sauce (or elements to make your personal)
• 1 (14-ounce) can rooster broth
• 1 (14-ounce) can beef broth
• 1 (16-ounce) carton rooster bone broth
• 2 (15.5-ounce) cans cannellini beans
• 1 small jar pitted combined olives

Frozen

• 1 small package deal corn kernels

Misc. Dry Items

• 1 (1-pound) package deal dry pinto beans
• 1 small jar Higher than Bouillon, Rooster or Vegetable taste
• 1 small package deal slivered almonds (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal pecan halves (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal entire roasted salted cashews (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal unsalted cashews (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal unsweetened shredded coconut (if shopping for from bulk bin, you want 1 tablespoon)
• 1 small package deal dates or raisins (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal chia seeds
• 1 small package deal granulated sugar
• 1 bottle dry pink wine
• Cornstarch
• Baking powder

*You should buy gluten free, if desired