Free 7 Day Wholesome Meal Plan (Feb 17-23)

Procuring checklist

Produce

• 2 medium bananas
• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blueberries
• 2 medium oranges
• 2 medium limes
• 1 medium PLUS 1 giant lemon
• 2 small (5-ounce) Hass avocados
• 2 medium English cucumbers
• 1 small PLUS 1 medium crimson bell peppers
• 4 giant (any shade) bell peppers
• 1 small jalapeno
• 3 medium heads garlic
• 1 medium shallot
• 1 (3-inch) piece recent ginger
• 2 kilos Russet potatoes
• 1 pound inexperienced beans
• 1 medium head cauliflower (or 1 pound “riced”)
• 1 small bunch broccolini
• 1 ½ kilos broccoli florets
• 1 pound Cremini or Child Bella mushrooms
• 1 small bunch celery
• 1 medium bag child carrots
• 1 giant bunch inexperienced onions
• 1 small bunch/container recent chives
• 1 small bunch/container recent basil
• 1 small bunch recent cilantro
• 1 small bunch recent Italian parsley
• 1 (5-ounce) clamshell/bag child spinach
• 1 (1-pound) clamshell/bag child arugula
• 1 dry pint cherry or grape tomatoes
• 2 medium yellow onions

Meat, Poultry and Fish

• ½ pound hen or turkey breakfast sausage
• 1 package deal center-cut bacon (can sub chopped prosciutto on Breakfast Pizza, if desired)
• 1 small package deal sliced prosciutto
• 1 small package deal turkey pepperoni
• 9 ounces recent or sliced deli roast beef
• 1 pound 93% lean floor hen
• 1 pound boneless, skinless hen thighs or breasts
• 1 pound 90% lean floor beef
• 1 pound pork tenderloin
• 2 ½ kilos (about 3 tails) uncooked lobster meat (you want 1 ½ cups uncooked)

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)
• Sriracha sauce
• Crushed crimson pepper flakes
• Honey
• Bay leaves
• Basil
• Parsley
• Oregano
• Diminished sodium soy sauce*
• Sesame oil
• Sesame seeds
• Cumin
• Sizzling chili powder
• Dijon mustard
• Paprika

Dairy & Misc. Refrigerated Gadgets

• 1 18-pack giant eggs
• 1 package deal egg roll wrappers
• 1 (16-ounce) package deal tremendous agency tofu
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small container common or mild bitter cream
• 1 small field unsalted butter
• 1 small tub whipped butter (can sub unsalted butter plus a pinch of salt in Mashed Potatoes, if desired)
• 1 (8-ounce) carton 1% buttermilk
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded Mexican mix or Monterey Jack cheese
• 1 small chunk recent complete milk mozzarella cheese
• 1 small wedge recent Parmesan cheese
• 1 small wedge recent Pecorino Romano cheese

Grains*

• 1 small package deal fast or quaint oats
• 1 package deal plain panko breadcrumbs
• 1 package deal seasoned breadcrumbs
• 1 small loaf sliced complete grain bread (I really like Dave’s Killer Bread)
• 1 (8-ounce) baguette or French bread
• 1 small package deal unbleached all-purpose flour
• 1 package deal dry Ditalini (or different small) pasta
• 1 small package deal dry jasmine rice
• 1 small package deal dry Arborio rice
• 1 small package deal corn tortillas

Canned and Jarred

• 1 small jar creamy peanut butter
• 1 small jar salsa
• 1 small jar marinara or pizza sauce
• 1 (15-ounce) can PLUS 1 (28-ounce) can tomato sauce (I like Tuttorosso)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (15-ounce) can crushed tomatoes
• 1 small jar sun-dried tomatoes
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can low sodium black beans
• 1 small can/jar chipotle chilies in adobo
• 3 (32-ounce) cartons hen broth or vegetable
• 1 (32-ounce) carton decreased sodium vegetable broth

Misc. Dry Items

• 1 small package deal almonds (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal walnut halves (if shopping for from bulk bin, you want 1 tablespoon. Can sub almonds on Greek Yogurt with Berries, if desired)
• 1 small package deal chia seeds (if shopping for from bulk bin, you want 2 teaspoons)
• 1 small bottle sherry wine
• Baking powder
• Cornstarch or arrowroot powder

*You should purchase gluten free, if desired