Free 7 Day Wholesome Meal Plan (Could 22-28)

Buying Record

Produce

• 1 small cantaloupe
• 3 medium bananas
• 7 medium navel oranges
• 2 medium oranges
• 2 medium lemons
• 3 medium limes
• 1 medium apple
• 1 small bunch purple seedless grapes
• 1 dry pint blueberries
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container raspberries
• 1 (12-ounce) container strawberries
• 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
• 7 medium ears of corn
• 1 giant English cucumber
• 2 medium zucchini
• 1 pound string beans
• 3 giant purple bell peppers
• 1 medium inexperienced bell pepper
• 1 medium head garlic
• 1 (1-inch) piece contemporary ginger
• 1 ½ kilos child purple potatoes
• 1 medium head cauliflower
• 1 small bunch celery
• 2 medium bunches scallions
• 1 small bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley
• 1 small head Iceberg lettuce
• 1 (1-pound) bag/clamshell combined greens
• 5 medium vine-ripened tomatoes
• 2 medium Roma (plum) tomatoes
• 3 medium purple onions
• 3 medium PLUS 2 giant yellow onions

Meat, Poultry and Fish

• 1 ¼ kilos (4) flounder fillets
• ½ pound sushi grade tuna
• 2 kilos (5) boneless, skinless rooster breasts
• 1 bundle turkey scorching canine (I like Applegate)
• 1 pound candy Italian rooster sausage
• 2 kilos 93% lean floor turkey

Grains*

• 1 small bundle unbleached all-purpose or entire white wheat flour
• 1 bundle elbow pasta
• 1 bundle rigatoni pasta
• 1 small bundle dry lengthy grain white rice (or 2 cups pre-cooked. Can sub brown rice with Curry, if desired)
• 1 small bundle dry brown rice (or 2 ½ cups pre-cooked)
• 1 bundle low carb entire wheat tortillas (similar to La Tortilla Manufacturing unit)
• 1 small bundle fast oats
• 1 small bundle entire wheat scorching canine buns
• 1 small bundle entire wheat 100 calorie hamburger buns (similar to Martin’s)
• 1 bundle 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)
• Non-compulsory bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic
• flakes, dried onion flakes
• Common or mild mayonnaise
• Lowered sodium soy sauce*
• Sesame oil
• Black sesame seeds
• Sriracha sauce
• Cumin seeds
• Cumin powder
• Garam masala
• Curry powder
• Floor coriander
• Garlic powder
• Onion powder
• Dried parsley
• Dried basil
• Paprika
• Smoked paprika
• Cayenne pepper
• Chili powder
• Oregano
• Cinnamon
• Vanilla extract
• Dijon mustard
• Yellow mustard
• Crimson wine vinegar
• Honey
• White vinegar
• Ketchup

Dairy & Misc. Refrigerated Gadgets

• 1 dozen giant eggs
• 1 small bundle feta cheese
• 1 (8-ounce) bundle shredded part-skim mozzarella
• 1 (8-ounce) block decreased fats (or part-skim) cheddar cheese
• 1 small wedge Pecorino Romano cheese
• 1 (8-ounce) container fats free ricotta cheese
• 1 (32-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 small tub whipped butter (or a small field common butter)
• 1 (16-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
• 1 (8-ounce) container unsweetened almond, oat or skim milk

Canned and Jarred

• 1 small jar peanut or different nut butter
• 1 small jar sliced pickles
• 1 small jar capers
• 1 (2.5-ounce) jar sliced black olives
• 1 (15-ounce) can tomato sauce
• 1 (15.5-ounce) can kidney beans
• 1 (15.5-ounce) can pinto beans
• 1 (15.5-ounce) can northern beans
• 1 (15.5-ounce) can black beans
• 1 giant jar marinara sauce (or ingredients to make your own)
• 1 (32-ounce) decreased or low sodium rooster broth

Frozen

• 1 (10-ounce) bundle chopped spinach

Misc. Dry Items

• Baking powder
• 1 small bundle darkish brown sugar
• 1 small container vanilla protein powder (I like Orgain)
• 1 small bottle dry white wine
• 1 small bundle monk fruit sweetener or your favourite sweetener (can use honey in In a single day Oats, if desired)
• 1 small bundle sugar free chocolate chips (similar to Lily’s)
• 1 small bundle chia seeds (if shopping for from bulk bin, you want about 1 tablespoon)
• 1 small bundle pecan or walnut halves (if shopping for from bulk bin, you want 3 tablespoons)
• 1 small bundle slivered almonds (if shopping for from bulk bin, you want ½ cup)
• 1 small bundle dry purple lentils

*You should purchase gluten free, if desired