Free 7 Day Wholesome Meal Plan (July 10-16)

Purchasing Listing

Produce

• 1 dry pint blackberries
• 1 dry pint raspberries
• 1 dry pint blueberries
• 1 (12-ounce) PLUS 1 (1-pound) package deal strawberries
• 4 medium peaches
• 1 pound contemporary cherries
• 4 medium limes
• 3 medium lemons
• 1 small (5-ounce) PLUS 1 medium (6-ounce) avocado
• 1 giant head garlic
• 1 giant shallot
• 1 (2-inch) piece contemporary ginger
• 1 giant English cucumber
• 1 giant zucchini
• 1 small PLUS 1 medium purple bell pepper
• 1 medium yellow bell pepper
• 2 bunches broccolini
• 6 giant ears of corn
• 2 medium Yukon Gold or Russet potatoes
• 1 giant bunch scallions
• 1 small bunch celery
• 2 medium carrots
• 1 medium bag tri-color coleslaw combine (you want 6 cups)
• 1 medium head Romaine lettuce
• 1 small head Iceberg lettuce
• 1 small head white cabbage
• 1 (5-ounce) PLUS 1 (1-pound) bag/clamshell child spinach
• 1 small bunch/container contemporary mint
• 1 small bunch/container contemporary dill
• 1 giant bunch/container contemporary basil
• 1 medium bunch Italian parsley
• 1 small bunch cilantro
• 4 medium vine-ripened tomatoes
• 2 dry pints grape or cherry tomatoes
• 1 small PLUS 1 medium purple onion
• 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 1 package deal center-cut bacon
• 3 ounces sliced deli rooster or turkey breast
• 1 pound delicate Italian rooster sausage
• 1 pound 93% lean floor turkey, beef or rooster (your alternative, for Taco Salad)
• 2 ¼ kilos boneless, skinless rooster breasts
• 1 pork tenderloin (about 1 pound)
• ¾ pound boneless, skinless white fish fillets (reminiscent of cod, halibut or branzino)
• 1 ½ kilos (4) wild salmon fillets

Grains*

• 1 small loaf sliced entire wheat bread
• 1 package deal small (taco or avenue taco-size) flour tortillas
• 1 package deal orzo pasta
• 1 package deal plain panko breadcrumbs
• 1 medium package deal dry brown rice (or 5 cups pre-cooked)
• 1 small package deal unbleached all-purpose flour

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)
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Gochujang
• Lowered sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Pure maple syrup
• Sriracha sauce
• Crushed purple pepper flakes (elective, for Broccolini)
• Crimson wine vinegar
• Golden balsamic vinegar
• Common or gentle mayonnaise
• Seasoned salt (reminiscent of Montreal Steak Grill Mates)
• Tajin or Chili Lime seasoning

Dairy & Misc. Refrigerated Objects

• 1 18-pack giant eggs
• 1 (32-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (6-ounce) container plain nonfat Greek yogurt
• 1 small container contemporary pico de gallo (or components to make your individual)
• 1 small package deal Cotija cheese
• 1 (8-ounce) chunk Gruyere cheese
• 1 (4-ounce) package deal smooth goat cheese
• 1 small wedge contemporary Parmesan or Parmigiano Reggiano cheese
• 1 (8-ounce) package deal shredded cheddar cheese
• 1 (8-ounce) package deal sliced lowered fats American or cheddar
• 1 (8-ounce) bottle nonfat milk
• 2 (14-ounce) packages extra-firm tofu

Canned and Jarred

• 1 small jar delicate salsa
• 1 (8-ounce) can tomato sauce
• 1 (15.5-ounce) can garbanzo beans
• 2 (15-ounce) cans black beans
• 1 (32-ounce) carton low sodium rooster braoth
• 2 (4.5-ounce) cans tuna in water

Frozen

• 1 small package deal corn kernels (can sub 1 cup contemporary corn in One Pot Orzo, if desired)

Misc. Dry Items

• 1 small package deal slivered almonds (if shopping for from bulk bin, you want 6 tablespoons)

Non-Meals Objects

• Picket or steel skewers (you want 16)
• Parchment paper

*You should purchase gluten free, if desired