Free 7 Day Wholesome Meal Plan (July 29-August 4)

Purchasing checklist

Produce

• 3 medium limes
• 2 medium lemons
• 2 medium bananas (put in freezer when ripe)
• 4 giant peaches
• 1 medium mango
• 1 (6-ounce) container contemporary blueberries (elective, for topping Smoothie Bowl)
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• 2 giant heads garlic
• 1 small shallot
• 1 (3-inch) piece contemporary ginger
• 2 small jalapenos
• 1 medium crimson bell pepper
• 1 medium orange bell pepper
• 2 medium zucchini
• 1 small English cucumber
• 4 mini cucumbers (can sub one other English, if desired)
• 4 medium ears of corn
• 1 (13-ounce) head broccoli florets
• 1 (13-ounce) head cauliflower
• ¾ pound sliced mushrooms
• 1 bag pre-shredded carrots
• 2 giant bunches scallions (you want about 20)
• 2 giant bunches cilantro
• 1 small bunch Italian parsley
• 1 small bunch/container contemporary oregano (elective garnish for Greek Orzo Salad)
• 1 (1-pound) clamshell/bag child spinach
• 1 giant head iceberg lettuce
• 1 small PLUS 1 giant head Romaine lettuce
• ½ small head crimson cabbage (or 1 bag pre-shredded)
• 4 medium vine-ripened tomatoes
• 1 pint grape or cherry tomatoes
• 3 small PLUS 3 medium yellow onions
• 1 small crimson onion

Meat, Poultry and Fish

• 2 kilos (4) boneless, skinless rooster breasts
• 1 pound floor rooster
• 1 pound delicate Italian rooster sausage
• 1 ½ kilos flank steak
• 2 ¼ kilos (6) tilapia fillets
• 1 ¼ kilos (4) skinless salmon fillets
• 4 center-cut, bone-in pork chops (½ inch thick, about 1 ½ kilos complete)

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)
• Taco seasoning (or substances to make your personal)
• Cumin
• Bay leaves
• Oregano
• Crimson wine vinegar
• Sriracha sauce
• Honey
• Common or lowered sodium soy sauce*
• Garlic powder
• Crushed crimson pepper flakes
• Chili powder
• Chipotle chili powder
• Turmeric
• Gochujang
• Mirin
• Toasted sesame oil
• Black sesame seeds
• Mild mayonnaise
• Thai candy chili sauce
• Paprika
• Onion powder
• Thyme
• Sage

Dairy & Misc. Refrigerated Gadgets

• 1 (18-pack giant eggs)
• 1 pint liquid egg whites
• 1 (8-ounce) bag shredded lowered fats Mexican mix (I like Sargento)
• 1 small package deal feta cheese
• 1 small wedge contemporary Parmesan cheese
• 1 package deal cotija or queso blanco
• 1 pint low fats buttermilk
• 1 quart unsweetened almond milk
• 1 small field butter

Grains*

• 1 (16-ounce) package deal orzo pasta
• 1 giant bag tortilla chips
• 1 small package deal (8-inch) flour tortillas
• 1 small package deal (6-inch) corn tortillas
• 1 small package deal dry brown rice (or 3 cups pre-cooked)
• 1 medium package deal dry lengthy grain white rice
• 1 small package deal dry quinoa (or 1 cup pre-cooked)
• 1 package deal entire wheat Italian seasoned bread crumbs
• 1 package deal plain panko

Canned and Jarred

• 1 (4-ounce) can chopped inexperienced chiles
• 1 small jar pitted kalamata olive
• 1 (15-ounce) can no salt added black beans
• 2 (15-ounce) cans black beans
• 1 small jar capers
• 1 (32-ounce) carton low sodium rooster broth
• 1 small jar peanut butter
• 1 small can/jar chipotle peppers in adobo
• 1 (8-ounce) can tomato sauce
• 1 (14-ounce) can vegetable broth
• 1 small jar chunky salsa (should purchase contemporary from refrigerated part, if desired)

Frozen

• 1 medium package deal blueberries
• 1 medium package deal strawberries
• 1 small package deal shelled edamame
• 1 medium package deal corn kernels

Misc. Dry Items

• 1 small package deal uncooked hemp seeds (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal peanuts (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal granulated sugar
• Nu-Naturals liquid stevia (or sweetener of your alternative)
• 1 small container vanilla protein powder

*You should buy gluten free, if desired