Free 7 Day Wholesome Meal Plan (Sept 16-22)

Buying checklist

Produce

• 2 medium bananas
• 2 small ripe pears
• 2 medium PLUS 1 massive apple
• 1 (12-ounce) container contemporary berries
• 1 dry pint contemporary blueberries
• 2 (6-ounce) containers contemporary berries
• 1 ½ kilos seedless inexperienced or pink grapes
• 5 medium limes
• 1 massive lemon
• 3 small (5-ounce) Hass avocados
• 3 medium jalapenos
• 2 medium heads garlic
• 1 (2-inch) piece of ginger
• 3 medium ears of corn
• 1 small pink bell pepper (elective, for Pico de Gallo)
• 1 small bunch celery
• 1 massive carrot
• pound broccoli florets
• 10 ounces child pink potatoes
• 2 medium bunches scallions
• 1 (1-pound) bag/clamshell blended child greens
• 1 (1-pound) bag/clamshell child spinach
• 1 (5-ounce) bag/clamshell child arugula
• 1 massive head Romaine lettuce
• 1 massive bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley
• 1 small bunch/container contemporary basil
• 1 dry pint cherry or grape tomatoes
• 2 small PLUS 6 medium vine-ripened tomatoes
• 4 Roma tomatoes
• 1 small pink onion
• 1 small white onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 rotisserie rooster
• 1 ½ kilos boneless, skinless rooster breasts
• 2 ½ kilos boneless pork shoulder blade roast
• 1 ½ kilos beef stew meat
• 1 pound massive peeled and deveined shrimp
• 1 massive package deal center-cut bacon (you want 20 slices)
• 1 small package deal genoa salami (if shopping for from deli counter, you want 1 ½ ounces)
• 1 small package deal lean deli ham (if shopping for from deli counter, you want 1 ½ ounces)
• 1 small package deal sliced lean deli turkey (if shopping for from deli counter, you want 1 ½ ounces)

Condiments and Spices

• Further virgin olive oil
• Vegetable or avocado oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or contemporary peppercorns)
• Cinnamon
• Pumpkin pie spice
• Mild mayonnaise
• Oregano
• Pink wine vinegar
• Honey
• Dijon mustard
• Cumin
• Sazon
• Adobo seasoning
• Bay leaves
• Floor ginger
• Toasted sesame oil
• Crushed pink pepper flakes
• Rice vinegar (seasoned)
• Sesame seeds
• Diminished sodium soy sauce*
• Pure maple syrup
• Nutmeg
• Allspice
• Vanilla extract
• White vinegar

Dairy & Misc. Refrigerated Gadgets

• 1 18-pack massive eggs
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (6-ounce) 2% cottage cheese (I like Good Tradition)
• 1 (8-ounce) chunk contemporary mozzarella
• 1 (8-ounce) package deal sliced or chunk diminished fats provolone cheese
• 1 (8-ounce) package deal diminished fats sliced cheddar or American cheese
• 1 (8-ounce) bag shredded Mexican cheese mix
• 1 small package deal gorgonzola cheese
• 1 small wedge contemporary Parmesan cheese
• 1 pint half and half
• 1 (8-ounce) container unsweetened oat milk or milk of your alternative
• Whipped cream (elective, for topping Pumpkin In a single day Oats)

Grains*

• 1 small package deal fast oats
• 1 small package deal white entire wheat or all-purpose flour
• 1 (1-pound) package deal angel hair pasta
• 1 small loaf sliced entire wheat bread
• 1 small package deal corn tortillas (you want 8)
• 1 medium package deal dry extra-long grain rice

Canned and Jarred

• 1 small jar pumpkin butter (or elements to make your personal)
• 1 medium jar unsweetened apple sauce (or elements to make your personal)
• 1 (14-ounce) jar diminished sodium rooster broth
• 1 small can/jar chipotle peppers in adobo sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (14-ounce) can petite diced tomatoes
• 1 small can entire San Marzano tomatoes
• 1 (15-ounce) can chickpeas
• 1 small jar sliced pepperoncini
• 2 (4.5-ounce) cans tuna in water

Misc. Dry Items

• 1 small package deal chia seeds (if shopping for from bulk bin, you want 2 teaspoons)
• 1 medium package deal pecan halves (if shopping for from bulk bin, you want about ½ cup)
• 1 small package deal walnut halves (if shopping for grom bulk bin, you want about 1/3 cup)
• 1 small package deal dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
• 1 mild beer
• 1 (187-milliliter) bottle dry white wine
• Baking powder
• Baking soda
• Arrowroot or cornstarch
• Monk fruit sweetener or sweetener of alternative
• 1 small package deal brown sugar
• 1 small container agave
• Coloured sprinkles (elective, for Breakfast Banana Break up)

*You should purchase gluten free, if desired