Free 7 Day Wholesome Meal Plan (August 14-20)

Purchasing Checklist

Produce

• 5 medium bananas
• 2 medium PLUS 2 giant peaches
• 1 pound seedless pink or inexperienced grapes
• 2 (6-ounce) containers contemporary berries (can sub frozen combined berries in Sheet Pan Pancakes, if desired)
• 1 giant lemon
• 2 medium limes
• 1 medium ear of corn (can sub 1 small bag frozen kernels, if desired)
• 1 medium head garlic
• 1 (2-inch) piece contemporary ginger
• 3 ½ kilos zucchini
• 1 small yellow squash
• 1 medium English cucumber
• 4 giant portobello mushroom caps
• 1 ½ kilos child pink potatoes
• 1 small bunch celery
• 1 (2-pound) bag carrots
• 1 giant pink bell pepper
• 1 medium yellow bell pepper
• 2 medium inexperienced bell peppers
• 1 medium head cauliflower
• 1 giant bunch scallions
• 1 small bunch contemporary cilantro
• 1 bunch/container contemporary dill
• 1 small bunch/container contemporary basil
• 2 giant heads Romaine lettuce
• 1 small head Iceberg lettuce
• 1 (1-pound) bag/clamshell child spinach
• 2 small PLUS 5 medium vine-ripened tomatoes
• 1 (1-pound) container cherry or grape tomatoes
• 2 small pink onions
• 4 medium yellow onions

Meat, Poultry and Fish

• 1 small bundle turkey kielbasa
• 1 pound delicate Italian rooster sausage
• 1 bundle center-cut bacon
• ¾ pound sliced deli rooster or turkey breast
• 1 (8-ounce) boneless, skinless rooster breast (or 6 ½ ounces canned or pre-cooked)
• 1 (3-pound) entire uncooked rooster
• 1 pound (8) skinny sliced heart lower boneless pork chops
• 1 ½ kilos flank steak
• 18 ounces jumbo peeled shrimp

Grains*

• 1 medium bundle unbleached all-purpose flour
• 1 small bundle white entire wheat flour
• 1 small sourdough roll
• 1 small loaf sliced entire wheat bread
• 1 bundle low calorie entire wheat hamburger buns
• 1 medium bundle (6-inch) flour or corn tortillas (you want 12)
• 1 small bundle orzo

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 contemporary peppercorns)
• Common or mild mayonnaise
• Frank’s RedHot Sauce
• Sriracha sauce
• White wine vinegar
• Purple wine vinegar
• Balsamic vinegar
• Diminished sodium soy sauce*
• Sesame oil
• Sesame seeds
• Steak seasoning (reminiscent of Montreal Steak Grill Mates)
• Diminished sodium Montreal Hen seasoning
• Garlic powder
• Cumin
• Cinnamon
• Oregano
• Dijon mustard
• Pure maple syrup
• Vanilla extract

Dairy & Misc. Refrigerated Objects

• 1 dozen giant eggs
• 1 pint nonfat milk
• 1 pint 1% buttermilk
• 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small bundle blue cheese
• 1 small bundle feta cheese
• 1 (4-ounce) chunk contemporary mozzarella cheese
• 1 small wedge Parmesan cheese
• 1 small wedge Pecorino Romano cheese (can sub ¼ cup Parmesan cheese in Zucchini Gnocchi, if desired)
• 1 (8-ounce) bundle sliced lowered fats cheddar or American cheese
• 1 (8-ounce) bundle shredded cheddar cheese
• 1 small field unsalted butter

Canned and Jarred

Misc. Dry Items

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

Non-Meals Objects

• Bamboo or metallic skewers
• Parchment paper

*You should buy gluten free, if desired