7 Day Wholesome Meal Plan (Jan 29-Feb 5)

Buying Checklist

Produce

• 4 medium lemons
• 1 medium lime
• 1 medium banana
• 3 (6-ounce) containers contemporary berries (your selection)
• 1 small (6-ounce) PLUS 1 giant (7-ounce) Hass avocados
• 1 giant head garlic
• 1 (1-inch) piece contemporary ginger
• 1 small jalapeno
• 2 small Persian cucumbers (or 1 small English)
• 1 pound (2 medium) candy potatoes
• 1 giant head broccoli florets
• 1 pound shiitake mushrooms
• 1 small bundle child bella (or crimini) mushrooms
• 1 small bunch celery
• 3 medium carrots
• 1 small bundle child carrots
• 1 giant yellow bell pepper
• 2 small spaghetti squash
• ¼ pound Brussels sprouts
• 4 child bok choy
• 1 giant head inexperienced cabbage
• ½ small head pink cabbage
• 1 (1-pound) bag/clamshell child arugula
• 1 (5-ounce) bag/clamshell child spinach
• 2 medium heads Romaine lettuce (use 2 leaves for Turkey Membership as a substitute of Iceberg)
• 1 small bunch contemporary Italian parsley
• 1 small bunch contemporary cilantro
• 1 small PLUS 1 giant vine-ripened tomato
• 1 (1-pound) container cherry or grape tomatoes
• 1 small pink onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 bundle center-cut bacon
• 6 ounces sliced deli turkey breast (I like Boar’s Head)
• 1 small bundle uncooked rooster breakfast sausage
• 1 hyperlink Italian rooster sausage
• 2 1/3 kilos 93% lean floor turkey
• 2 ¾ kilos boneless, skinless rooster breasts
• 1 pound 93% lean floor beef
• 1 ½ kilos peeled and deveined shrimp

Grains*

1 small loaf sliced complete grain bread (I like Dave’s Killer Bread)
1 bundle Ditalini or different small pasta

• 1 bundle complete grain croutons
• 1 medium bag dry brown rice (or 6 cups pre-cooked)
• 1 small bundle all-purpose flour
• 1 bundle fast cooking metal cuts oats (reminiscent of Bob’s Pink Mill)
• 1 small bundle dry quinoa (or 4 cups pre-cooked)
• 1 bundle complete wheat seasoned breadcrumbs

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)
• Gentle mayonnaise
• Dijon mustard
• Bay leaves
• Basil
• Parsley
• Oregano
• Cumin
• Garlic powder
• Onion powder
• Smoked paprika
• Hungarian paprika
• Marjoram
• Cayenne pepper
• Mirin
• Sesame oil
• Sriracha sauce
• Crushed pink pepper flakes
• Pure maple syrup
• Cinnamon
• Gentle French dressing dressing

Dairy & Misc. Refrigerated Gadgets

• 1 18-pack giant eggs
• 1 pint liquid egg whites
• 1 small wedge contemporary Parmesan cheese
• 1 medium wedge contemporary Pecorino Romano cheese
• 1 (16-ounce) tub low fats cottage cheese
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) container complete milk plain Greek yogurt
• 1 (8-ounce) bag shredded decreased fats cheddar cheese
• 1 small block Gruyere cheese
• 1 small bundle goat cheese

• 1 small field butter
• 1 pint skim milk
• 1 pint unsweetened almond milk

Canned and Jarred

• 1 small jar salsa
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 (8-ounce) PLUS 1 (15-ounce) can tomato sauce
• 1 (4-ounce) can or 1 (4.5-ounce) tube tomato paste
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can black beans
• 1 (48-ounce) carton rooster broth
• 1 (14-ounce) can decreased sodium beef broth
• 1 small can/jar anchovy fillets

Frozen

• 1 small bundle corn kernels

Misc. Dry Items

• 1 small bundle uncooked shelled sunflower seeds (if shopping for from bulk bin, you want ½ cup)
• 1 small bundle dried unsweetened cranberries (if shopping for from bulk bin, you want ½ cup)
• 1 small bundle chia seeds (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle raisins (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle chopped pecans or walnuts (if shopping for from bulk bin, you want ¼ cup)
• 1 small container vanilla protein powder
• Cornstarch

*You should buy gluten free, if desired