Free 7 Day Wholesome Meal Plan (August 19-25)

Purchasing checklist

Produce

• 2 medium peaches
• 2 medium apples
• 1 small PLUS 3 medium mangoes (purchase 1 medium under-ripe)
• 1 medium kiwi
• 6 medium bananas
• 1 (12-ounce) container strawberries
• 1 (6-ounce) container berries (your selection)
• 5 medium limes
• 2 medium lemons
• 1 small (4-ounce) Hass avocado
• 2 medium ears of corn
• 1 medium eggplant
• 3 kilos zucchini
• 1 medium English cucumber
• 4 medium crimson bell peppers
• 2 medium yellow bell peppers
• 1 medium inexperienced bell pepper
• 1 small PLUS 1 medium jalapeno
• 1 massive head garlic
• 2 medium radishes
• ¾ pound child bok choy
• 1 small head cabbage (or 1 bag pre-shredded)
• 1 (1-pound) bag child carrots
• 1 small bag shredded carrots
• 1 small bunch scallions
• 1 small head Iceberg lettuce
• 1 (5-ounce) bag/clamshell child spinach
• 1 (5-ounce) bag/clamshell child arugula
• 1 small bunch contemporary cilantro
• 2 massive bunches/containers contemporary basil
• 1 small bunch/container contemporary thyme (can sub ½ tablespoon contemporary oregano in Ratatouille, if desired)
• 1 small bunch/container contemporary oregano
• 1 small bunch/container contemporary dill or chives (can sub scallion greens for garnish on Egg Salad, if desired)
• 2 medium PLUS 4 massive vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 2 small crimson onions
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 pound skirt steak
• 1 pound pork tenderloin
• 3 kilos wild salmon
• 6 bone-in pores and skin on rooster thighs
• ¾ kilos candy or spicy Italian rooster sausage hyperlinks
• 1 bundle center-cut bacon
• ¾ kilos sliced deli turkey breast (I like Boar’s Head)

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)
• Common or mild mayonnaise
• Dijon mustard
• Paprika
• Fish sauce
• Rice vinegar
• Decreased sodium soy sauce*
• Sesame oil
• Black and white sesame seeds
• Ancho chili powder
• Cumin
• Garlic powder
• Onion powder
• Paprika
• Herbs de Provence or oregano
• Balsamic vinegar
• Purple wine vinegar
• Distilled white vinegar

Dairy & Misc. Refrigerated Gadgets

• 1 18-pack massive eggs
• 1 (16-ounce) container agency tofu
• 1 (9-inch) pie dough
• 1 quart protein milk (or milk of your selection)
• 1 pint unsweetened vanilla almond milk
• 1 (8-ounce) container nonfat milk
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 (16-ounce) container dairy free yogurt (or yogurt of your selection. Can use 1 cup Greek yogurt in Inexperienced Smoothie Bowl, if desired)
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (5.3-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 bundle block feta cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 medium wedge contemporary Parmesan cheese

Grains*

• 1 loaf sliced sourdough bread
• 1 loaf complete grain bread (can sub sourdough in Turkey Membership, if desired)
• 1 bundle flat rice noodles (akin to A Style of Thai)
• 1 small bundle corn tortillas (you want 8)
• 1 medium bundle dry brown rice (or 6 cups pre-cooked)
• 1 bundle orzo pasta
• 1 bundle pearled farro

Canned and Jarred

• 1 small jar dill pickles
• 1 small jar pickled jalapenos
• 1 small jar capers
• 1 small jar pitted kalamata olives
• 1 jar Thai inexperienced curry paste (akin to Thai Kitchen)
• 1 (13.5-ounce) can mild coconut milk
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 small jar marinara sauce
• 1 small jar powdered peanut butter (akin to PB2)

Frozen

• 1 massive bag frozen mango
• 1 medium bag frozen blueberries

Misc. Dry Items

• 1 small bundle chia seeds (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle slivered almonds (if shopping for from bulk bin, you want 2 tablespoons)
• Monk fruit, stevia or sweetener of your selection
• 1 small bundle mild brown sugar
• 1 small bundle granulated sugar
• 1 small bundle dried shredded unsweetened coconut

Non-Meals Gadgets

*You should purchase gluten free, if desired