Free 7 Day Wholesome Meal Plan (Oct. 27-Nov. 2)

Procuring checklist

Produce

• 2 medium pears
• 4 medium oranges
• 1 medium lemon
• 5 medium bananas
• ¾ pound pink or inexperienced seedless grapes
• 2 small (5-ounce) Hass avocados
• 2 giant heads garlic
• 1 medium shallot
• 1 (2-inch) piece contemporary ginger
• 1 small bag child carrots
• 4 medium carrots
• 1 medium bell pepper (any colour)
• 1 giant head broccoli
• 1 small head cauliflower
• 1 pound cubed butternut squash
• 1 pound Brussels sprouts (or 1 [14-ounce] bag pre-shredded)
• 2 medium ears of corn (can use frozen kernels, if desired)
• ¾ pound button or Child Bella mushrooms
• 2 kilos Yukon Gold potatoes
• 1 medium package deal tri-color coleslaw
• 1 giant bunch scallions (you want 9)
• 1 (1-pound) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag blended greens
• 1 giant head Romaine or Iceberg lettuce
• 1 small bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley
• 1 small bunch/container contemporary rosemary
• 1 small bunch/container contemporary thyme
• 1 dry pint cherry or grape tomatoes
• 1 medium heirloom tomato
• 1 medium pink onion
• 4 medium PLUS 1 giant yellow onion

Meat, Poultry and Fish

• 1 package deal center-cut bacon
• 1 package deal turkey pepperoni
• 1 small package deal sliced deli turkey (if shopping for from deli counter, you want 6 ounces)
• 1 small package deal genoa salami (if shopping for from deli counter, you want 2 ounces)
• 1 small package deal capicola (if shopping for from deli counter, you want 2 ounces)
• 1 ½ kilos boneless, skinless hen thighs
• 4 giant bone-in hen thighs
• 4 hen drumsticks
• 1 1/3 pound 90 to 93% lean floor turkey or hen
• 1 pound flank steak
• 1 pound wild salmon fillet

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)
• Floor white pepper
• Pure maple syrup
• Crimson wine vinegar
• Italian seasoning
• Crushed pink pepper flakes
• Onion powder
• Garlic powder
• Diminished sodium soy sauce*
• Toasted sesame oil
• Sesame seeds
• Mayonnaise
• Gochujang*
• Coriander
• Cumin
• Turmeric
• Garam masala
• Cayenne pepper
• Cardamom
• Chili powder
• Floor cinnamon
• Bay leaves

Dairy & Misc. Refrigerated Objects

• 1 18-pack giant eggs
• 1 quart liquid egg whites
• 1 small tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
• 1 small field unsalted butter
• 1 small container ghee (can sub common butter in Hen Tikka, if desired)
• 1 quart nonfat milk
• 1 small container gentle bitter cream
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag shredded or block gruyere cheese
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 small package deal feta cheese
• 1 small wedge contemporary Parmesan cheese
• 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)

Grains*

• 1 small package deal fast oats
• 1 small package deal unbleached all-purpose flour
• 1 small package deal coarse yellow cornmeal
• 1 package deal complete wheat elbow pasta (I like Delallo)
• 1 package deal panko breadcrumbs
• 1 small bag dry brown rice (or about 7 cups pre-cooked)
• 1 small package deal corn tortillas (you want 8)

Canned and Jarred

• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can white beans
• 1 (6-ounce) can wild albacore tuna (I like American Tuna)
• 1 small jar capers
• 1 small jar pickled pepperoncini or banana peppers
• 1 small can sliced black olives
• 1 (14-ounce) can PLUS 1 (28-ounce) can diced tomatoes
• 1 (4-ounce) can no salt added tomato paste (can sub ¼ cup common tomato paste in Chili, if desired)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 small jar marinara or pizza sauce
• 1 (13.5-ounce) can coconut milk
• 1 (14-ounce) can pumpkin puree
• 1 (14-ounce) can low sodium vegetable broth
• 1 (32-ounce) carton common or lowered sodium hen broth

Frozen

Misc. Dry Items

• 3 (11-ounce) containers Orgain liquid vanilla protein shake
• 1 small package deal brown sugar
• 1 small package deal granulated sugar
• 1 small package deal cocoa powder
• Baking powder
• Cornstarch (elective, for Beef and Broccoli)
• 1 small package deal hazelnuts or pecans (if shopping for from bulk bin, you want 1/3 cup)
• 1 small package deal roasted almonds (if shopping for from bulk bin, you want ½ cup)
• 1 small package deal walnuts (if shopping for from bulk bin, you want about ¼ cup)
• 1 bottle dry pink wine comparable to Pinot Noir, Chianti or Burgundy

*You should purchase gluten free, if desired