Free 7 Day Wholesome Meal Plan (Sept 23-29)

Purchasing record

Produce

• 4 medium bananas
• 2 medium lemons
• 1 (6-ounce) blackberries
• 2 medium candy apples
• 1 small (5-ounce) PLUS 1 giant (6-ounce) Hass avocados
• 3 medium heads garlic
• 1 (2-inch) piece contemporary ginger
• 1 medium PLUS 1 giant crimson bell pepper
• 1 giant Fresno chili
• 2 giant Cubanelle peppers
• 1 jalapeno pepper (optionally available, for Rotisserie Hen Skillet)
• 1 pound sliced cremini mushrooms
• ½ pound sliced white mushrooms
• 1 small bunch celery
• 2 medium delicata squash (about 2 kilos whole)
• 1 medium bunch carrots
• 2 medium radishes
• 1 giant bunch scallions
• 1 small bunch contemporary Italian parsley
• 1 giant bunch contemporary cilantro
• 1 medium bunch contemporary culantro (optionally available, for sofrito)
• 1 small bunch/container/bunch contemporary sage
• 1 small bunch/container contemporary chives
• 3 medium heads Romaine lettuce
• 1 (1-pound) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag combined greens
• 1 small container microgreens (optionally available, for Vegan Caesar Salad)
• 1 medium vine-ripened tomato
• 1 small crimson onion
• 1 small PLUS 5 medium PLUS 1 giant yellow onion

Meat, Poultry and Fish

• 1 (4-ounce) bundle Canadian bacon or pancetta
• 1 pound gentle Italian hen sausage
• 1 rotisserie hen
• 1 ½ kilos (6) boneless, skinless hen thighs
• 1 1/3 kilos floor turkey or hen (90-93% lean)
• 1 pound lean floor turkey
• 1 pound 93% lean floor beef
• 1 ½ kilos (4) skin-on salmon fillets

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
• Common or mild mayonnaise
• Thyme
• Crushed crimson pepper flakes (optionally available, for Vegan Caesar Salad)
• Dijon mustard
• Cumin
• Scorching chili powder
• Chili powder
• Adobo seasoning
• Cinnamon or pumpkin pie spice
• Cayenne (optionally available, for Turkey Chili)
• Madras curry powder
• Nutmeg
• Turmeric
• Vanilla extract
• Crimson wine vinegar
• Worcestershire sauce
• Floor mustard
• Paprika

Dairy & Misc. Refrigerated Objects

• 1 quart liquid egg whites
• ½ dozen giant eggs
• 1 (6-ounce) container 4% entire milk small curd cottage cheese
• 1 (32-ounce) container nonfat plain yogurt
• 1 small container bitter cream
• 1 (8-ounce) bag shredded Mexican cheese mix
• 1 (8-ounce) bag shredded cheddar cheese
• 1 small wedge contemporary Parmesan cheese
• 1 small field butter

Grains*

• 1 small bundle all-purpose flour
• 1 small bundle fast oats
• 1 small bundle dry pearled farro
• 1 bundle dry orzo
• 1 small bundle dry brown rice (or 3 cups pre-cooked)
• 1 small bundle corn tortillas
• 1 small loaf sliced entire grain bread
• 1 small sandwich roll (can sub sliced bread for Egg Sandwich)
• 1 bundle unseasoned breadcrumbs

Canned and Jarred

• 1 (2.6-ounce) packet mild tuna in water
• 1 small jar capers
• 1 (29-ounce) can tomato sauce
• 1 (28-ounce) can diced tomatoes
• 1 (8-ounce) can no salt added tomato paste
• 1 (10-ounce) can RoTel diced tomatoes
• 1 small can/jar chipotle chilis in adobo sauce
• 2 (32-ounce) cartons beef broth
• 2 (32-ounce) cartons hen broth
• 1 (32-ounce) carton low sodium hen broth
• 1 (32-ounce) can diminished sodium hen or vegetable broth
• 1 (15-ounce) can low sodium black beans
• 1 (15-ounce) can white beans
• 1 (15-ounce) can chickpeas
• 1 (14-ounce) can pumpkin puree
• 1 (14-ounce) can mild coconut milk
• 1 small jar peanut butter

Frozen

• 1 small bundle corn kernels

Misc. Dry Items

• 1 (11-ounce) cartons liquid vanilla protein shake
• 1 pound dry inexperienced or brown lentils
• 1 small bottle Marsala wine
• 1 small bundle cocoa powder
• 1 small bundle uncooked sugar
• 1 small bundle walnuts (if shopping for from bulk bin, you want about ¾ cup)
• 1 small bundle uncooked cashews (if shopping for from bulk bin, you want ½ cup)
• 1 small bundle sliced toasted almonds (if shopping for from bulk bin, you want 1/3 cup)
• 1 small bundle hemp seeds (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle golden raisins (if shopping for from bulk bin, you want 2 tablespoons)
• 1 bundle dried porcini mushrooms (you want 1 ounce)
• Baking powder

*You should purchase gluten free, if desired