Free 7 Day Wholesome Meal Plan (Might 13-19)

Buying checklist

Produce

• ½ pound seedless grapes
• 1 medium PLUS 1 giant lemon
• 3 medium limes
• 1 dry pint blueberries
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container raspberries
• 1 (1-pound) container strawberries
• 2 mini (Persian) cucumbers (or 1 small English)
• 2 medium pink bell peppers
• 1 small jalapeno (plus 1 optionally available for Guacamole)
• 2 to three Thai chilies (optionally available, for warmth in Thai Fried Rice)
• 3 medium (6-ounce) Hass avocados
• 1 giant head garlic
• 1 small PLUS 1 medium shallots
• 1 medium radish (optionally available, for garnish on Seared Tuna Salad)
• 2 bunches broccolini
• 1 pound asparagus
• ½ pound broccoli florets
• 9 ounces Child Bella or white mushrooms
• 1 giant bag child carrots
• 1 medium bag shredded carrots
• 1 small bunch scallions
• 1 small bunch/container contemporary dill
• 1 small bunch contemporary Italian parsley
• 1 small bunch contemporary cilantro
• 1 small head pink cabbage
• 1 small head inexperienced cabbage
• 1 (1-pound) clamshell/bag child spinach
• 1 (1-pound) clamshell/bag child arugula
• 1 pint heirloom cherry tomatoes
• 1 (1-pound) container grape or cherry tomatoes
• 2 medium vine-ripened tomatoes
• 1 small PLUS 1 medium pink onions
• 2 giant yellow onions

Meat, Poultry and Fish

• 1 pound (about 24) jumbo peeled and deveined shrimp
• 1 ½ kilos (4) boneless, skinless white fish fillets (reminiscent of branzino, bass, or flounder)
• 1 ¼ pound (4) ahi or yellowfin tuna steaks (purchase frozen or purchase contemporary on the finish of the week)
• 1 ½ ounces genoa salami
• 1 ½ ounces lean deli ham
• 1 ½ ounces deli turkey
• 3 kilos (6) boneless, skinless hen breasts
• ½ pound hen breast, shrimp, beef, pork or tofu (your alternative, for Thai Fried Rice)
• 2 uncooked Italian hen sausages
• 1 package deal center-cut bacon
• ¾ pound top-round beef

Condiments and Spices

• Additional virgin olive oil
• Vegetable oil
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or contemporary peppercorns)
• Common or gentle mayonnaise
• Paprika
• Crushed pink pepper flakes
• Seasoned salt (reminiscent of Tajin or Previous Bay)
• Sriracha
• Crimson wine vinegar
• Oregano
• Common or lowered sodium soy sauce*
• Rice wine
• Fish sauce
• Dukkah seasoning or Za’atar
• Cinnamon
• Black and white sesame seeds
• Wasabi paste
• Garlic powder
• Paprika
• Cayenne pepper
• Dijon mustard
• White wine vinegar

Dairy & Misc. Refrigerated Objects

• 1 (18-pack) giant eggs
• 1 pint liquid egg whites
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 small container bitter cream
• 1 (8-ounce) container half and half
• 1 (8-ounce) container entire milk
• 1 (8-ounce) chunk feta cheese
• 1 package deal sliced lowered fats provolone cheese
• 1 small chunk contemporary mozzarella cheese
• 1 small wedge contemporary Parmesan cheese
• 1 small field unsalted butter
• 1 (8-ounce) block lowered fats cream cheese

Grains

• 1 package deal entire wheat sandwich rolls (reminiscent of Martin’s or 647)
• 1 package deal giant low carb entire wheat wraps (reminiscent of Ole Excessive or La Tortilla Manufacturing facility)
• 1 small package deal corn tortillas (you want 8)
• 1 small loaf sliced entire grain bread (reminiscent of Dave’s Killer Bread)
• 1 small sourdough roll or loaf (can sub entire grain bread for Mushroom Toast, if desired)
• 1 package deal panko breadcrumbs
• 1 small package deal unbleached all-purpose flour
• 1 small package deal dry quinoa
• 1 small package deal dry jasmine rice
• 1 giant bag tortilla chips

Canned and Jarred

• 1 (29-ounce) can chickpeas
• 1 (15-ounce) can white beans
• 1 small jar sliced pepperoncini
• 1 small jar/can Castelvetrano olives
• 1 small jar marinated artichoke hearts
• 1 small jar sundried tomatoes in oil
• 1 giant jar dill pickle chips
• 1 (32-ounce) carton hen broth
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 small jar pizza sauce or marinara

Misc. Dry Items

• 1 bottle white wine (reminiscent of Sauvignon Blanc)
• Baking powder
• Cornstarch
• 1 small package deal granulated sugar
• 1 package deal mini semi-sweet chocolate chips
• 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)

Non-Meals Objects

*You should buy gluten free, if desired