Free 7 Day Wholesome Meal Plan (July 21-27)

Buying checklist

Produce

• 1 small cantaloupe
• 5 medium bananas
• 1 dry pint blueberries
• 5 medium lemons
• 4 medium limes
• 1 medium Key lime (can sub a daily lime in case you can’t discover Key)
• 1 massive mango
• 3 medium (6-ounce) Hass avocados
• 1 small container guacamole (or components to make your individual. Optionally available, for Taco Salad)
• 2 massive heads garlic
• 1 (3-inch) piece recent ginger
• 1 medium jalapeno
• 3 medium purple bell peppers
• 1 medium inexperienced bell pepper
• 1 pound inexperienced beans
• 1 small bunch celery
• 1 massive carrot
• 2 ½ kilos zucchini (about 5 medium)
• 1 ½ kilos child purple potatoes
• 1 pound riced cauliflower
• 2 small bunches scallions
• 1 small bunch recent Italian parsley
• 1 small bunch recent cilantro
• 1 small bunch/container recent basil
• 1 small bunch/container recent dill
• 1 (5-ounce) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag child arugula
• 1 (5-ounce) clamshell blended child greens
• 2 medium heads Romaine lettuce
• ½ small head white cabbage
• 2 medium PLUS 3 massive vine-ripened tomatoes
• 1 medium heirloom tomato
• 1 small container Pico de Gallo (or components to make your individual)
• 1 small PLUS 1 medium purple onion
• 1 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 1 bundle turkey bacon (I like Applegate)
• 1 rotisserie rooster
• 1 ½ kilos boneless, skinless rooster thighs
• 1 (6-ounce) boneless, skinless rooster breast
• 1 pound 93% lean floor turkey, beef or rooster (your selection)
• 1 (6-ounce) sirloin steak
• 1 ½ kilos flank steak
• 1 ½ kilos peeled and deveined jumbo shrimp
• 1 ½ kilos (4) skinless white fish fillets (comparable to mahi mahi, grouper, purple snapper or tilapia)

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 recent peppercorns)
• Pure maple syrup
• Floor cinnamon
• Vanilla extract
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Toasted sesame oil
• Common or decreased sodium soy sauce*
• Sesame seeds
• Sriracha sauce
• Gentle mayonnaise
• Crimson wine vinegar
• Crushed purple pepper flakes
• Dijon mustard
• Jerk seasoning (I take advantage of Walkerswood Delicate)
• Parsley
• Basil
• Rice vinegar
• Cayenne
• Thyme
• Apple cider vinegar

Dairy & Misc. Refrigerated Objects

• 1 dozen massive eggs
• 1 bundle sliced decreased fats cheddar or American cheese
• 1 (8-ounce) bundle shredded cheddar cheese
• 1 medium wedge recent Parmesan cheese
• 1 small container gentle bitter cream
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 pint low fats buttermilk
• 1 (8-ounce) container unsweetened almond milk, oat milk or milk of your selection
• 1 small field unsalted butter

Grains*

• 1 bundle gentle entire wheat English muffins
• 1 small bundle unbleached all-purpose flour
• 1 small bundle white entire wheat flour
• 1 small loaf sliced entire wheat bread
• 1 small bundle corn tortillas (you want 8)
• 1 medium bundle dry brown rice (or 9 cups pre-cooked)
• 1 bundle quick pasta comparable to cavatappi, fusilli or rigatoni
• 1 bundle seasoned breadcrumbs

Canned and Jarred

• 1 small jar dill pickles
• 1 small jar delicate salsa
• 1 (14-ounce) can hearts of palm
• 1 small can/jar anchovies
• 2 (4.5-ounce) cans tuna in water
• 1 (8-ounce) can tomato sauce
• 1 (14-ounce) can rooster or vegetable broth
• 1 small jar peanut or almond butter

Frozen

• 1 small bag blueberries
• 1 small bag strawberries
• 1 small bag riced cauliflower

Misc. Dry Items

• 1 small container vanilla protein powder
• 1 small bundle pecan halves (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle granulated sugar
• 1 small bundle brown sugar
• 1 (12-ounce) bundle Palmini (hearts of palm) linguini
• Baking soda
• Baking powder
• Coloured sprinkles (non-compulsory, for topping Breakfast Banana Break up)

*You should buy gluten free, if desired