Free 7 Day Wholesome Meal Plan (June 10-16)

Purchasing checklist

Produce

• 1 pint blackberries
• 1 pint raspberries
• 1 (1-pound) container strawberries
• 1 giant crimson apple
• 1 medium PLUS 2 giant lemons
• 2 medium limes
• 2 medium peaches
• 1 small (5-ounce) Hass avocado
• 2 medium ears of corn
• 2 medium English cucumbers
• 1 pound zucchini
• 2 small beets
• 3 kilos broccoli florets
• 1 medium bell pepper
• 1 1/3 pound child crimson potatoes
• ½ pound sliced mushrooms
• 2 giant carrots (or 1 bag pre-shredded)
• 2 medium heads garlic
• 1 small shallot
• 1 small bunch scallions
• 1 small bunch contemporary Italian parsley
• 1 small bunch contemporary cilantro
• 1 small bunch/container contemporary basil
• 1 (5-ounce) clamshell/bag child arugula
• 1 (5-ounce) clamshell/bag child spinach
• 1 small PLUS 1 giant head Romaine lettuce
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• ½ small head inexperienced cabbage (or 1 medium bag pre-shredded)
• 1 pint PLUS 1 (1-pound) container grape or cherry tomatoes
• 1 medium heirloom tomato
• 5 medium PLUS 1 giant vine ripened tomatoes
• 2 medium crimson onions
• 1 small yellow onion

Meat, Poultry and Fish

• 1 pound skirt steak
• 2 kilos flank steak or London broil
• 2 kilos boneless, skinless rooster breasts
• 1 ½ kilos peeled and deveined jumbo shrimp
• 1 ¾ kilos (4) flounder, tilapia or sole fillets
• 3 ounces sliced deli turkey
• 1 small package deal sliced genoa salami
• 1 small package deal turkey pepperoni
• 1 small package deal Capicola (or 1 ounce from deli counter)
• 1 package deal center-cut bacon

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)
• Pink wine vinegar
• Dijon mustard
• Cinnamon
• Honey
• Mild mayonnaise
• Ancho chili powder
• Cumin
• Rice wine vinegar
• Sesame oil
• Onion powder
• Sriracha sauce
• Sesame seeds
• Lowered sodium soy sauce*
• Italian seasoning
• Crushed crimson pepper flakes (non-compulsory, for Bagel Sandwiches)
• Balsamic vinegar
• Oregano
• Paprika
• Garlic powder
• White wine vinegar

Dairy & Misc. Refrigerated Objects

• 2 dozen plus 1 6-pack giant eggs
• 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small field butter
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (12-ounce) chunk contemporary mozzarella cheese
• 1 medium wedge contemporary Parmesan cheese
• 1 small package deal cotija, queso fresco or feta cheese
• 1 pint 1% milk (or milk of your alternative)
• 1 container mild whipped cream

Grains*

• 1 medium package deal all-purpose or white entire wheat flour
• 1 (7 to 8-ounce) loaf entire wheat French bread or ciabatta
• 1 small package deal corn tortillas (you want 8)
• 1 (16-ounce) package deal entire wheat orzo pasta
• 1 (16-ounce) package deal lasagna noodles (not no-boil)
• 1 medium package deal dry brown rice (or 6 cups pre-cooked)

Canned and Jarred

• 1 (5-ounce) can tuna in water
• 1 small can/jar anchovy filets in oil
• 1 small jar pesto (or components to make your individual)
• 1 small jar pickled jalapenos
• 1 small jar pickled pepperoncini or banana peppers
• 1 giant jar capers
• 1 small jar combined pitted olives
• 1 giant jar roasted crimson peppers
• 1 giant jar/can artichoke hearts
• 1 jar marinara (or components to make your individual)
• 1 small can entire San Marzano tomatoes
• 1 (4-ounce) can tomato paste

Misc. Dry Items

• Baking powder
• Cornstarch
• 1 small package deal powdered sugar
• 1 small package deal brown sugar
• 1 small package deal chopped walnuts (if shopping for from bulk bin, you want 1 tablespoon)
• 1 medium package deal shelled pistachios (if shopping for from bulk bin, you want about ¾ cup)

*You should buy gluten free, if desired