Free 7 Day Wholesome Meal Plan (July 15-21)

Procuring checklist

Produce

• 4 medium peaches
• 1 medium banana
• 1 (1-pound) container strawberries
• 1 dry pint blueberries
• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blackberries
• 4 medium PLUS 1 giant lemon
• 4 medium limes
• 2 medium ears of corn
• 1 pound broccoli florets
• 4 giant purple bell peppers
• 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
• 1 giant head garlic
• 1 small shallot
• 1 ¼ kilos (3 or 4) zucchini
• 1 pound (2) yellow squash
• ¾ pound skinny asparagus
• 1 ½ kilos multi-color child potatoes
• 1 small bunch celery
• 1 small bunch scallions
• 1 medium head Romaine lettuce
• 1 small head Iceberg lettuce
• 1 (1-pound) bag/clamshell child spinach
• 1 (1-pound) bag/clamshell blended greens
• 1 giant bunch contemporary Italian parsley
• 1 medium bunch contemporary cilantro
• 1 small bunch/container contemporary basil
• 1 small bunch/container contemporary dill
• 1 dry pint PLUS 2 kilos grape or cherry tomatoes
• 2 medium PLUS 2 giant vine-ripened tomatoes
• 1 small PLUS 1 medium purple onions
• 1 medium yellow onions

Meat, Poultry and Fish

• 2 kilos (8) skinny sliced hen breast cutlets
• 8 hen drumsticks
• 1 pound 93% lean floor turkey
• 1 ½ kilos flank steak
• 1 pound (8) thin-sliced heart minimize boneless pork chops
• 1 package deal sliced genoa salami
• 1 package deal sliced lean deli ham
• 1 pound sliced deli turkey breast (I like Boar’s Head)
• 1 package deal center-cut bacon
• 1 package deal turkey or hen Andouille sausage or kielbasa
• 1 pound peeled and deveined jumbo shrimp

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)
• Vanilla extract
• Dijon mustard
• White wine vinegar
• Garlic powder
• Dried Italian herbs (can sub oregano in Grilled Hen Breast, if desired)
• Crimson wine vinegar
• Crushed purple pepper flakes
• Cumin
• Decreased sodium Montreal hen seasoning
• Oregano
• Cajun or Creole seasoning
• Olive oil mayonnaise or gentle mayonnaise
• Seasoning salt (akin to Lawry’s) or adobo seasoning
• Yellow mustard
• BBQ sauce (or substances to make your personal)
• Ketchup
• Chili powder

Dairy & Misc. Refrigerated Objects

• 1 package deal pie crust (for 9-inch deep dish pie)
• 1 small block or sliced decreased fats provolone cheese
• 1 (4-ounce) chunk contemporary mozzarella
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 dozen giant eggs
• 1 pint low fats buttermilk
• 1 small field unsalted butter
• 1 package deal feta cheese
• 1 medium wedge contemporary Parmesan cheese
• 1 (6-ounce) container 2% plain Greek yogurt
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) container skim milk
• 1 (8-ounce) container unsweetened almond milk
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (8-ounce) bag shredded decreased fats cheddar cheese
• 1 (8-ounce) bag shredded half skim mozzarella cheese

Grains*

• 1 loaf thin-sliced complete grain bread (akin to Dave’s Killer Bread)
• 1 (1-pound) package deal complete wheat linguine (I like Delallo)
• 1 package deal complete wheat pearl (Israeli) couscous
• 1 small package deal dry brown rice (or 4 ½ cups pre-cooked)
• 1 small bag dry lengthy grain white rice
• 1 giant bag tortilla chips

Canned and Jarred

• 2 (15-ounce) cans cannellini or navy beans
• 1 (15-ounce) can black beans
• 1 (15.5-ounce) can pinto beans
• 1 (15.5-ounce) can kidney beans
• 1 (15.5-ounce) can Nice Northern beans
• 1 (15-ounce) can chickpeas
• 1 (14-ounce) can decreased sodium hen broth
• 1 (4-ounce) can tomato sauce
• 1 small jar pitted Kalamata olives
• 1 small jar sliced pepperoncini
• 1 small jar dill pickle spears
• 1 small jar powdered peanut butter (akin to PB2)

Frozen

• 1 small package deal blueberries

Misc. Dry Items

• Monk fruit or sweetener of your selection
• 1 small package deal slivered almonds (if shopping for from bulk bin, you want 3 tablespoons)
• 1 bottle dry white wine
• 1 small package deal darkish brown sugar

*You should purchase gluten free, if desired