Free 7 Day Wholesome Meal Plan (August 18-24)

Purchasing record

Produce

• 1 ½ kilos seedless crimson or inexperienced grapes
• 1 giant cantaloupe
• 5 medium peaches
• 3 medium apples
• 6 medium lemons
• 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
• 2 giant English cucumbers
• 3 ½ kilos zucchini (about 7 medium)
• 1 small PLUS 1 medium PLUS 2 giant crimson bell peppers
• 2 giant cubanelle peppers
• 2 giant heads garlic
• 1 (2-inch) piece contemporary ginger
• 1 pound inexperienced beans
• 1 small bunch celery
• 1 small bag child carrots
• 4 medium or 3 giant golden beets
• 1 ½ kilos small child crimson, Yukon Gold or multi-color potatoes
• 1 small package deal alfalfa or broccoli sprouts
• ½ pound Child Bella mushrooms (should purchase pre-sliced, if desired)
• 1 giant ear of corn
• 1 small package deal sugar snap peas (if shopping for from bulk bin, you want 1 cup)
• 1 small head broccoli florets
• 2 medium bunches scallions (you want about 13)
• 1 giant bunch contemporary cilantro
• 1 medium bunch contemporary culantro (non-obligatory, if yow will discover it)
• 1 small bunch contemporary Italian parsley
• 1 small bunch/container contemporary dill
• 1 small bunch/container contemporary chives (can sub scallion greens as garnish on Ranch Hen Salad, if desired)
• 1 (5-ounce) clamshell/bag child arugula
• 1 medium head Romaine lettuce
• 1 dry pint grape or cherry tomatoes
• 1 medium heirloom tomato
• 1 small plum or Campari tomato
• 1 giant vine-ripened tomato
• 1 small crimson onion
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 package deal center-cut bacon
• 1 package deal imitation crab (kani)
• 1 rotisserie hen (buy in the direction of finish of week)
• 1 small boneless, skinless hen breast (should purchase 4 ounces pre-cooked, if desired)
• 8 hen drumsticks
• 1 pound 93% lean floor turkey
• 1 ½ kilos flank steak
• 1 ¼ pound jumbo peeled and deveined shrimp
• 2 kilos boneless pork sirloin or heart rib roast

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)
• Floor cinnamon
• Elective bagel toppings similar to every little thing bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
• Crushed crimson pepper flakes
• Common or mild mayonnaise
• Garlic powder
• Onion powder
• Parsley
• Basil
• Pink wine vinegar
• Chili crisp
• Soy sauce* or coconut aminos
• Furikake (can sub sesame seeds as topping on California Roll Salad, if desired)
• Rice vinegar
• Toasted sesame oil
• Sriracha sauce
• Floor ginger
• Cumin
• Chili powder
• Paprika
• Oregano
• Sazon with achiote (or elements to make your individual)
• Dijon mustard
• Italian sesaoning
• Balsamic vinegar
• Honey

Dairy & Misc. Refrigerated Objects

• 2 dozen eggs
• 2 (5.3-ounce) PLUS 1 (32-ounce) containers excessive protein vanilla yogurt (I like Oikos Professional)
• 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small field butter
• 1 pint low fats buttermilk
• 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
• 1 (8-ounce) bag shredded cheddar cheese
• 1 small package deal feta cheese
• 1 small package deal gorgonzola or bleu cheese (can sub 1 tablespoon feta or goat cheese on Cobb Salad, if desired)
• 1 small package deal goat cheese
• 1 small wedge contemporary Parmesan or Pecorino Romano cheese

Grains*

• 1 package deal dry orzo pasta
• 1 (8-ounce) package deal dry soba noodles
• 1 package deal stone-ground polenta (similar to Bob’s Pink Mill)
• 1 small package deal dry lengthy grain rice
• 1 package deal gluten-free granola
• 1 small loaf sliced entire grain bread
• 1 small package deal unbleached all-purpose or entire wheat flour
• 1 small package deal entire grain rolls (you want 4)

Canned and Jarred

• 1 small jar capers
• 1 small jar creamy peanut or almond butter
• 1 small jar gentle salsa
• 1 (4-ounce) can tomato sauce
• 1 (14-ounce) can low sodium hen broth
• 1 (15-ounce) can black beans
• 1 (5-ounce) can albacore tuna in water

Frozen

• 1 small bag chopped spinach

Misc. Dry Items

• 1 small package deal brown sugar or monk fruit sweetener
• Baking powder
• 1 small package deal in shell pistachios (if shopping for from bulk bin, you want 2 cups)
• 1 small package deal vegetable or hen bouillon cubes

*You should buy gluten free, if desired