7 Day Wholesome Meal Plan (April 24-30)

Buying Checklist

Produce

• 2 medium oranges (any selection)
• 4 medium grapefruit
• 2 medium limes
• 2 medium lemons
• 5 medium apples (any selection)
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blueberries
• 1 (12-ounce) container strawberries
• 1 small (5-ounce) PLUS 1 medium (6-ounce) avocado
• 1 medium English cucumber
• 2 massive cucumbers
• 1 massive head garlic
• 1 massive shallot
• 1 (1-inch) piece recent ginger
• 1 medium purple bell pepper
• 2 medium carrots
• 1 massive head broccoli florets
• 2 kilos (4 medium) Yukon Gold potatoes
• 1 ½ kilos blended mushrooms (similar to white, white beech, crimini, shiitake, and so on.)
• 1 massive bunch scallions
• 2 massive heads Romaine lettuce
• 1 massive head Iceberg lettuce
• 1 (5-ounce) bag/clamshell child spinach
• 1 (1-pound) bag/clamshell blended greens
• 1 small bunch/container basil
• 1 small bunch/container thyme
• 1 small bunch cilantro
• 1 small bunch Italian parsley
• 11 medium vine-ripened tomatoes
• 2 small purple onions
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 1/3 pound 93% lean floor turkey
• 1 pound 93% lean floor beef
• 1 ½ kilos boneless, skinless rooster thighs
• 1 ½ kilos (4) boneless, skinless rooster breasts
• 1 massive bundle center-cut bacon (you want 18 slices)
• 1 pound thinly sliced deli turkey breast (I like Boar’s Head)
• 1 pound cooked massive shrimp

Grains*

• 1 small bundle entire wheat pita bread
• 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)

• 1 bundle entire wheat or gluten free pasta shells (I like Delallo)
• 1 small bundle dry brown rice (or 3 cups pre-cooked)
• 1 small bundle all-purpose or entire white wheat 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 recent peppercorns)
• Honey
• Cumin
• Oregano
• Paprika
• Smoked paprika
• Cayenne pepper
• Turmeric
• Common or gentle mayonnaise
• Apple cider vinegar
• Oregano
• Garlic powder
• Chili powder
• Chipotle chili powder
• Gentle French dressing (or make your personal with substances in record)
• Lowered sodium soy sauce*
• Sesame oil
• Toasted sesame seeds
• Balsamic vinegar
• Onion powder
• Parsley

Dairy & Misc. Refrigerated Gadgets

• 1 18-pack massive eggs
• 1 pint nonfat milk
• 1 small tub whipped butter
• 1 small container gentle bitter cream
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 (8-ounce) container entire milk plain yogurt
• 1 (32-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (1-pound) chunk recent mozzarella cheese
• 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
• 1 (8-ounce) bag shredded diminished fats sharp cheddar cheese (can sub ¾ cup Mexican mix in
• Chili Mac, if desired)
• 1 small wedge recent Parmesan cheese
• 1 (8-ounce) block Gruyere cheese

Canned and Jarred

• 1 small jar delicate harissa (optionally available, for topping on Meals Cart Rooster Salad)
• 1 small can San Marzano tomatoes
• 1 (29-ounce) can chickpeas
• 1 (14.5-ounce) can pink or purple beans
• 1 (15-ounce) can black beans
• 1 (16-ounce) can fats free refried beans
• 1 (10-ounce) can RoTel tomatoes with inexperienced chilies
• 1 (8-ounce) can tomato sauce
• 1 (32-ounce) carton diminished sodium rooster broth
• 1 small jar capers
• 2 (15-ounce) jars roasted purple peppers
• 2 (14-ounce) cans artichoke hearts

Frozen

• 1 small bundle corn kernels (I like Dealer Joe’s Roasted Corn)

Misc. Dry Items

• 1 small bundle slivered almonds (if shopping for from bulk bin, you want 6 tablespoons)
• 1 small bundle granulated sugar
• Baking powder
• Cornstarch

*You should purchase gluten free, if desired