Free 7 Day Wholesome Meal Plan (April 28-Might 4)

Purchasing checklist

Produce

• 2 medium PLUS 1 giant mango
• 1 giant pineapple
• 4 medium bananas
• 1 (12-ounce) container strawberries
• 3 (6-ounce) containers berries (your selection)
• 1 giant (7-ounce) Hass avocado
• 2 small PLUS 1 medium lime
• 1 medium lemon
• 2 small heads garlic
• 1 small cucumber
• 1 medium PLUS 1 giant crimson bell pepper
• 1 medium poblano pepper
• 3 medium zucchini
• 1 medium yellow squash
• ½ pound entire Crimini mushrooms
• ½ pound sliced white mushrooms
• 1 ½ kilos (4 medium) candy potatoes
• 1 giant head broccoli florets
• ¾ pound tomatillos
• 1 ½ kilos contemporary inexperienced beans
• ½ pound Brussels sprouts
• 1 medium bundle child carrots
• 1 small fennel bulb
• 1 small bunch scallions
• 1 giant bunch contemporary cilantro
• 1 (5-ounce) clamshell/bag child kale
• 1 (1-pound) clamshell/bag child spinach
• 1 small head Romaine lettuce
• 1 (1-pound) container cherry or grape tomatoes
• 2 medium vine-ripened tomatoes (plus 2 extra [optional] for Turkey Burgers, if desired)
• 1 small PLUS 2 medium crimson onions
• 4 medium yellow onions

Meat, Poultry and Fish

• 1 (8-ounce) bundle lox (smoked salmon)
• 1 bundle turkey pepperoni
• 1 small bundle sliced prosciutto
• 2 kilos peeled and deveined jumbo shrimp
• 12 littleneck clams
• ½ pound mussels
• ¾ pound (2) halibut or different white fish fillets
• 1 pound 93% lean floor turkey
• 3 kilos boneless, skinless hen thighs
• 1 ½ kilos sirloin tip 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)
• Nice sea salt
• Pepper grinder (or contemporary peppercorns)
• Honey
• Elective bagel toppings: every little thing bagel seasoning, sesame seeds, poppy seeds, garlic flakes
• Pink wine vinegar
• Garlic powder
• Paprika
• Smoked paprika
• Parsley
• Crushed crimson pepper flakes
• Balsamic vinegar
• Dijon mustard
• Italian seasoning
• Bay leaves
• Cumin
• Dried onion flakes
• Ketchup
• Mustard
• Worcestershire sauce
• Apple cider vinegar
• Pure maple syrup
• Chili powder
• Cayenne pepper
• Oregano

Dairy & Misc. Refrigerated Gadgets

• ½ dozen giant eggs
• 1 pint liquid egg whites
• 1 small tub gentle cream cheese
• 1 small tub gentle bitter cream
• 1 small field butter
• 1 small bundle feta cheese
• 1 small wedge Parmesan cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield Farm)
• 1 pint milk of your selection
• 1 (8-ounce) bundle sliced cheese (any variety, elective for Turkey Burgers)

Grains*

• 1 small bundle unbleached all-purpose or entire wheat flour
• 1 small bundle bread flour (I desire King Arthur)
• 1 small entire grain roll
• 1 small bundle hamburger buns
• 1 giant bag tortilla chips
• 1 bundle seasoned entire wheat breadcrumbs
• 1 bundle fusilli pasta (I like Delallo)
• 1 small bundle dry lengthy grain white rice

Canned and Jarred

• 1 small jar pitted inexperienced or black olives
• 1 small jar pepperoncini
• 1 small jar roasted crimson peppers
• 1 small jar Giardiniera
• 1 small jar sliced pickles (elective, for Turkey Burgers)
• 1 (8-ounce) can tomato paste
• 1 small jar/can marinara or pizza sauce
• 1 (28-ounce) can crushed tomatoes (I really like Tuttorosso)
• 1 small jar pesto (or components to make your individual)
• 1 (15-ounce) can cannellini beans
• 2 (15.5-ounce) cans hominy
• 2 (32-ounce) cartons low sodium hen broth or inventory

Frozen

• 1 small bag corn kernels
• 1 giant bag frozen mango (you want 4 cups)

Misc. Dry Items

• 1 small bundle walnut halves (if shopping for from bulk bin, you want about 2/3 cup)
• 1 small bundle unsweetened coconut flakes (if shopping for from bulk bin, you want ½ cup)
• 1 small bottle white wine
• 1 ripe bubbly lively starter (for Sourdough Bread)
• Baking powder

*You should purchase gluten free, if desired