Free 7 Day Wholesome Meal Plan (March 18-24)

Buying listing

Produce

• 4 medium pears (any selection)
• 1 giant crimson pear
• 4 medium oranges
• 1 small PLUS 2 medium lemons
• 1 medium lime
• 1 dry pint blueberries
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container raspberries
• 1 small pomegranate (or container contemporary pomegranate seeds)
• 2 medium pineapples
• 1 small head garlic
• 1 medium shallot
• 2 medium jalapenos
• 2 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
• 1 medium orange or crimson bell pepper
• 1 bundle Persian (mini) cucumbers (you want about 7. Can sub 1 giant English, if desired)
• 3 kilos broccoli florets
• ¾ pound Brussels sprouts (or 1 [12-ounce] bag pre-shredded)
• 2 kilos Russet potatoes
• 1 ½ kilos (4 medium) candy potatoes
• ½ pound asparagus
• 2 medium bunches scallions
• 1 medium bunch/container contemporary basil
• 1 small bunch/container contemporary chives
• 1 small bunch/container contemporary dill
• 1 small bunch cilantro
• 1 (10-ounce) bag/clamshell child arugula
• 1 giant head Romaine lettuce
• 1 medium beefsteak or heirloom tomato
• 1 small crimson onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 bundle uncured turkey bacon (I like Applegate)
• 1 bundle center-cut bacon (Can sub turkey bacon in Egg White Muffins, if desired)
• 4 kilos boneless, skinless rooster breasts
• 1 ¼ kilos 93% lean floor turkey
• 1 ¼ kilos giant peeled and deveined shrimp
• 1 ¾ kilos (8) bone-in lamb loin chops

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)
• Garlic powder
• Adobo seasoning
• Mild mayonnaise
• Sriracha sauce
• Furikake (can sub crumbled nori and sesame seeds, if desired)
• Crushed crimson pepper flakes (non-compulsory, for serving with Pesto Pasta)
• Ketchup
• Worcestershire sauce
• Italian dressing
• Italian seasoning
• Sazon (non-compulsory, for Air Fryer Rooster Bites)
• Dijon mustard
• Apple cider vinegar
• Purple wine vinegar
• Soy sauce*
• Fish sauce
• Vanilla extract
• Maple syrup
• Za’atar
• Thyme

Dairy & Misc. Refrigerated Gadgets

• 1 dozen giant eggs
• 1 pint liquid egg whites
• 1 quart low fats buttermilk
• 1 small container mild bitter cream
• 1 small tub whipped butter (can sub unsalted plus further salt in Mashed Potatoes, if desired)
• 1 small field unsalted butter
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 small bundle goat cheese
• 1 small bundle feta cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 small wedge contemporary Parmesan cheese

Grains

• 1 small bundle dry brown rice (or 6 ¾ cup cooked)
• 1 small bundle dry quinoa
• 1 small loaf sliced entire grain bread
• 1 small bundle unbleached all-purpose flour
• 1 small bundle white entire wheat flour
• 1 small bundle fast oats
• 1 (16-ounce) bundle entire wheat fusilli or different brief pasta (I like Delallo)

Canned and Jarred

• 1 (5-ounce) can skinless wild pink or crimson salmon in water
• 1 (10-ounce) can enchilada sauce (or components to make your individual)
• 1 (14.5-ounce) can vegetable or rooster broth

Frozen

• 1 small bundle peas (should buy contemporary, if desired)

Misc. Dry Items

• 1 small bundle shelled pistachios (if shopping for from bulk bin, you want about ½ cup)
• 1 small bundle pepitas (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle slivered almonds (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle shelled sunflower seeds (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle dried unsweetened cranberries (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle granulated sugar
• Baking powder
• Baking soda

Non-Meals Gadgets

*You should buy gluten free, if desired