Free 7 Day Wholesome Meal Plan (July 7-13)

Procuring checklist

Produce

• 4 medium apples (any candy selection)
• 1 (12-ounce) container contemporary strawberries
• 2 (6-ounce) containers contemporary berries (your alternative)
• 2 small bananas
• 1 giant peach
• 4 medium PLUS 1 giant lemon
• 4 medium limes
• 2 small (5-ounce) Hass avocados
• 1 medium head garlic
• 1 (1-inch) piece contemporary ginger
• 1 medium yellow bell pepper
• 2 medium cucumbers
• 2 mini (Persian) cucumbers (can sub 1 small English, if desired)
• 1 medium zucchini
• ¾ pound sliced mushrooms
• 1 small bunch celery
• 1 small bag child carrots
• 3 small carrots (or 1 small bag pre-shredded)
• ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
• 4 medium OR 3 giant golden beets
• 1 small bunch radishes
• 4 medium candy potatoes
• 1 giant head broccoli florets
• 2 ½ ounces (1 cup) snap peas
• 4 medium ears of corn
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• ½ small head inexperienced cabbage (or 1 small bag pre-shredded)
• 1 small head Iceberg lettuce
• 1 (1-pound) clamshell/bag child spinach
• 1 (1-pound) clamshell/bag child arugula
• 1 small bunch scallions
• 1 small bunch/container contemporary basil
• 1 small bunch/container contemporary dill
• 1 small bunch/container contemporary mint
• 1 small bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley
• 1 (1-pound) container cherry or grape tomatoes
• 4 medium PLUS 2 giant vine-ripened tomatoes
• 1 medium crimson onion
• 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 1 rotisserie rooster
• 1 ½ kilos (4) boneless, skinless rooster breasts
• 1 pound 93% lean floor turkey
• 1 pound 93% lean floor beef
• 1 package deal center-cut bacon
• ¾ pound sliced deli turkey (I like Boar’s Head)
• 1 ½ kilos jumbo peeled and deveined shrimp
• 1 ½ kilos (4) wild salmon fillets

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
• Rice vinegar
• Tajin
• Chili powder
• Cayenne pepper
• Lowered sodium soy sauce*
• Sesame oil
• Toasted sesame seeds
• Honey
• Balsamic vinegar
• Garlic powder
• Paprika
• Sriracha sauce
• Pink wine vinegar

Dairy & Misc. Refrigerated Gadgets

• 1 18-pack giant eggs
• 1 (9-inch) deep dish pie crust
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (6-ounce) container complete milk plain Greek yogurt
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) container skim milk
• 1 pint unsweetened vanilla almond milk (or milk of your alternative)
• 1 small package deal cotija cheese
• 1 small package deal goat cheese
• 1 medium wedge contemporary Parmesan cheese
• 1 small wedge contemporary Pecorino Romano cheese (can sub an additional 2 tablespoons Parmesan in Cacio de Pepe, if desired)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese

Grains*

• 1 loaf sliced complete grain bread (I like Dave’s Killer Bread)
• 1 small package deal corn tortillas (you want 8)
• 1 giant package deal complete wheat hamburger buns or rolls (you want 9)
• 1 small package deal dry quinoa (or 4 cups pre-cooked)
• 1 small package deal dry brown rice (or 3 cups pre-cooked)
• 1 package deal protein spaghetti (comparable to Barilla Protein+)
• 1 small package deal dry complete wheat couscous
• 1 package deal seasoned complete wheat breadcrumbs

Canned and Jarred

• 1 small jar peanut butter or powdered peanut butter
• 1 (32-ounce) carton diminished sodium rooster broth
• 1 giant jar dill pickle chips

Misc. Dry Items

• 1 small package deal unflavored protein powder (optionally available, for Inexperienced Smoothie)
• Cornstarch
• 1 small package deal dried cranberries (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal raisins (if shopping for from bulk bin, you want ½ cup)
• 1 small package deal shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal sliced almonds (if shopping for from bulk bin, you want 1/3 cup)

Non-Meals Gadgets

*You should purchase gluten free, if desired