Free 7 Day Wholesome Meal Plan (June 9-15)

Procuring checklist

Produce

• 2 medium peaches
• ¾ pound cherries
• 1 (6-ounce) container contemporary berries (your selection)
• 4 medium bananas
• 1 small PLUS 1 giant lemon
• 1 medium lime
• 2 medium heads garlic
• 1 medium shallot
• 1 (4-inch) piece contemporary ginger
• 2 medium jalapenos
• 1 medium crimson bell pepper
• 1 medium inexperienced bell pepper
• 2 small (5-ounce) Hass avocados
• 10 Persian (mini) cucumbers (or 2 giant English)
• 3 medium zucchini
• 1 medium yellow squash
• ½ pound sliced mushrooms
• ½ pound broccoli florets
• 1 (¾-pound) bunch skinny asparagus
• 4 medium ears of corn
• 1 ½ kilos child crimson potatoes
• 2 giant bunches scallions (you want about 20)
• 1 giant bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley
• 1 small bunch/container contemporary basil
• 1 (5-ounce) clamshell/bag child spinach
• 1 (1-pound) clamshell/bag child arugula
• 1 (1-pound) container cherry or grape tomatoes
• 2 medium PLUS 1 giant vine-ripened tomatoes
• 1 container pico de gallo (or elements to make your individual)
• 2 medium crimson onions
• 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• ½ pound sushi grade tuna (purchase frozen or nearer to Thurs to retain freshness)
• 1 ½ kilos (4) wild salmon fillets
• ½ pound 99% lean floor turkey breast
• 1 pound 93% lean floor turkey
• 2 kilos boneless, skinless rooster thighs or breasts
• 1 ½ kilos flank steak

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 contemporary peppercorns)
• Honey
• Vanilla extract
• Maple syrup
• Sesame oil
• Diminished sodium soy sauce*
• Sriracha sauce
• Sesame seeds
• Wasabi paste
• Rice wine vinegar
• Furikake (comparable to Eden Shake)
• Cumin
• Garlic powder
• Common or diminished fats mayonnaise
• Paprika
• Balsamic vinegar
• Dijon mustard
• Italian seasoning
• Crushed crimson pepper flakes (non-obligatory, for serving with Roasted Veggie Pasta)
• Crimson wine vinegar

Dairy & Misc. Refrigerated Objects

• 1 (12-ounce) bundle soy chorizo
• 1 dozen PLUS 1 18-pack giant eggs
• 1 small field unsalted butter
• 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
• 1 (8-ounce) bag shredded Mexican cheese mix
• 1 (16-ounce) container low fats cottage cheese
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (16-ounce) nonfat plain yogurt
• 1 small container mild bitter cream
• 1 (8-ounce) container milk of your selection
• 1 small wedge contemporary Parmesan cheese

Grains*

• 1 small bundle unbleached all-purpose flour
• 1 small bundle white complete wheat flour
• 1 small bundle baked tortilla chips
• 1 small loaf sourdough bread
• 1 bundle fusilli (I like Delallo)
• 1 bundle arborio rice
• 1 small bundle dry lengthy grain white rie
• 1 small bundle dry brown rice (or 6 cups pre-cooked)

Canned and Jarred

• 1 small jar peanut or almond butter
• 1 small jar pesto (or elements to make your individual)
• 1 jar or can fats free spicy black bean dip (comparable to Desert Pepper Buying and selling Firm)
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can black beans
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 small jar pickled jalapenos
• 1 (15-ounce) can PLUS 1 (32-ounce) carton low sodium rooster or vegetable broth

Frozen

• 1 medium bag combined berries
• 1 small bag shelled edamame
• 1 small bag corn kernels
• 1 small bundle cauliflower rice
• 1 small bundle peas and carrots

Misc. Dry Items

• 1 small bundle walnut halves (if shopping for from bulk bin, you want 1 tablespoon)
• 1 small bundle granulated sugar
• Baking powder
• Baking soda
• Cornstarch
• 1 (12-ounce) bundle Palmini (hearts of palm) linguini
• 1 single serve bottle dry white wine

*You should purchase gluten free, if desired