Free 7 Day Wholesome Meal Plan (Oct. 13-19)

Buying listing

Produce

• 4 medium bananas
• 5 medium apples
• 7 medium limes
• 1 massive lemon
• 1 medium pineapple
• 4 medium (6-ounce) Hass avocados
• 2 medium heads garlic
• 1 (2-inch) piece contemporary ginger
• 1 small jalapeno (plus one other [optional] for Guacamole, if desired)
• 1 medium crimson bell pepper
• 3 kilos broccoli florets
• 1 medium head cauliflower
• 1 (8-ounce) bundle child bella mushrooms
• 1 small zucchini
• 1 small carrot
• 1 small head white cabbage
• ½ small head crimson cabbage (or 1 small bag pre-shredded)
• 1 massive head Romaine lettuce
• 1 (1-pound) clamshell/bag child spinach
• 1 (1-pound) clamshell/bag child arugula
• 1 medium bunch scallions
• 1 small bunch/container contemporary rosemary
• 1 small bunch/container contemporary chives (can sub scallion greens to garnish Savory Oats, if desired)
• 1 medium bunch contemporary cilantro
• 1 small PLUS 2 medium plum or Roma tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small crimson onion
• 1 small PLUS 2 medium yellow onion

Meat, Poultry and Fish

• 6 ounces uncooked rooster breakfast sausage
• 1 bundle cooked candy Italian rooster sausage (comparable to Aidell’s)
• 1 small bundle genoa salami (if shopping for from deli, you want 3 ounces)
• 1 small bundle lean deli ham (if shopping for from deli, you want 3 ounces)
• 1 small bundle deli turkey (if shopping for from deli, you want 3 ounces)
• 1 pound sliced roast beef
• 1 pound (2) boneless, skinless rooster breasts
• 1 pound (2) bone-in rooster breasts
• 1 pound 93% lean floor rooster
• 1 pound 93% lean floor turkey or beef
• 1 pound jumbo shrimp
• 1 pound (4) skinless agency white fish fillets comparable to cod, snapper or mahi mahi

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)
• Pure maple syrup
• Cinnamon
• Nutmeg
• Taco seasoning (or purchase chili powder and make your individual)
• Floor cumin
• Cumin seeds
• Garam masala
• Curry powder
• Floor coriander
• Pink wine vinegar
• Oregano
• Chili lime seasoning, comparable to Tajin Traditional
• Gentle mayonnaise
• Lowered sodium soy sauce*
• Apple cider vinegar
• Paprika
• Cayenne pepper
• Pumpkin pie spice
• Vanilla extract
• Garlic powder
• Thyme

Dairy & Misc. Refrigerated Objects

• 1 dozen massive eggs
• 1 pint liquid egg whites
• 1 small field unsalted butter
• 1 pint nonfat milk
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) container half and half
• 1 (8-ounce) container low fats buttermilk
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 (8-ounce) block cheddar cheese
• 1 (8-ounce) bag shredded diminished fats Mexican cheese mix (can sub ¼ cup cheddar on Taco Salad, if desired)
• 1 (4-ounce) chunk contemporary mozzarella
• 1 (8-ounce) chunk or bundle sliced diminished fats provolone cheese
• 1 medium wedge contemporary Parmesan cheese

Grains*

• 1 small bundle fast cooking metal reduce oats (comparable to Bob’s Pink Mill)
• 1 bundle fast cooking (NOT immediate) grits
• 1 massive baguette or French bread (you want about 13 ounces)
• 1 small bundle corn tortillas (you want 8)
• 1 small bag bundle dry Jasmine rice (or 6 cups pre-cooked)
• 1 bundle dry spaghetti, bucatini or linguine
• 1 bundle dry orzo pasta
• 1 bundle panko breadcrumbs
• 1 bag tortilla chips
• 1 small bundle unbleached all-purpose flour

Canned and Jarred

• 1 (15-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 small jar chunky salsa
• 1 (15-ounce) can pumpkin puree
• 1 (24-ounce) jar marinara sauce (or substances to make your individual)
• 1 small jar sizzling cherry peppers
• 1 small jar sliced pepperoncini
• 1 (32-ounce) diminished or low sodium rooster inventory or broth
• 1 (13.5-ounce) can coconut milk

Misc. Dry Items

• 1 small bundle dry crimson lentils
• 1 small bundle brown sugar
• 1 small bundle pecan halves (if shopping for from bulk bin, you want ½ cup)
• 1 single serve bottle dry white wine
• Coloured sprinkles (non-obligatory, for Breakfast Banana Cut up)
• Baking powder

*You should purchase gluten free, if desired