Free 7 Day Wholesome Meal Plan (Dec 30-Jan 5)

Purchasing checklist

Produce

• 1 small PLUS 1 medium (candy) apples
• 4 medium pears
• 4 medium oranges
• 2 small PLUS 5 medium PLUS 1 giant lemons
• 2 medium limes
• 3 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece recent ginger
• 1 medium jalapeno (non-compulsory, for Black-Eyed Pea Dip)
• 1 medium yellow bell pepper
• 2 giant English cucumbers
• 2 mini (Persian) cucumbers (can sub one other small English, if desired)
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 5 medium radishes
• 1 small bunch celery
• 3 medium carrots
• 1 medium bag child carrots
• 2 ¼ kilos Brussels sprouts (should purchase 1 pound of them pre-shredded, if desired)
• ½ pound child Bella or Crimini mushrooms
• 1 ¼ pound (2 medium) candy potatoes
• 3 kilos broccoli florets
• 1 pound string beans
• 1 small bunch scallions
• 1 small bunch/container recent dill
• 1 small bunch/container recent chives (can sub 1 tablespoon scallion greens in Baked Salmon, if desired)
• 1 small bunch/container recent basil
• 1 small bunch/container recent rosemary
• 1 small bunch recent cilantro
• 1 medium bunch recent Italian parsley
• 1 (5-ounce) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag blended greens
• 1 (1-pound) clamshell/bag child arugula
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• 1 small head Iceberg lettuce
• 1 medium head escarole
• 1 dry pint PLUS 1 (1-pound) container grape or cherry tomatoes
• 23 medium vine-ripened tomatoes
• 3 medium purple onions
• 2 medium yellow onions

Meat, Poultry and Fish

• ¾ pound sliced nova lox or chilly smoked salmon
• 1 (2-pound) entire skin-on wild salmon fillet
• 1 ¼ pound cooked, peeled, tail-off jumbo shrimp
• 1 bundle center-cut bacon
• ¾ pound sliced deli turkey breast (I like Boar’s Head)
• 2 kilos boneless, skinless rooster thighs or breasts
• ¾ pound raw Italian rooster sausage
• 1 (4-pound) beef tenderloin

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)
• Floor cinnamon
• Pure maple syrup
• Vanilla extract
• Floor nutmeg
• Elective bagel toppings similar to: every part bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
• Purple wine vinegar
• Cumin
• Crushed purple pepper flakes
• Dijon mustard
• Balsamic vinegar
• Apple cider vinegar
• Honey
• Mild mayonnaise
• Italian seasoning
• Garlic powder
• Paprika
• Lowered sodium soy sauce*
• Rice wine vinegar
• Sesame oil
• Sriracha sauce
• Sesame seeds
• Bay leaves

Dairy & Misc. Refrigerated Gadgets

• 1 deep dish pie crust, for 1 9-inch pie
• 1 18-pack giant eggs
• 1 pint unsweetened almond milk or milk of your selection
• 1 (8-ounce) container skim milk
• 1 small tub whipped cream cheese
• 1 small tub part-skim ricotta cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small bundle sliced cheddar cheese or cheese of your selection
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 giant wedge recent Parmesan cheese
• 1 small bundle blue or gorgonzola cheese
• 1 small bundle feta cheese

Grains*

• 1 small bundle dry brown rice (or 6 cups pre-cooked)
• 1 small bundle dry quinoa
• 1 giant bag tortilla chips
• 1 loaf thin-sliced entire grain bread, similar to Dave’s Killer Bread
• 1 (1-pound) bundle excessive protein pasta, similar to Barilla
• 1 (1-pound) bundle quick pasta, similar to penne, rigatoni, and so forth.
• 1 small bundle unbleached all-purpose or entire wheat flour
• 1 small bundle quaint oats

Canned and Jarred

• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can no salt added black eye peas (similar to Eden)
• 1 (15-ounce) can cannellini beans
• 1 giant jar blended Italian pitted olives, similar to Kalamata and Castelvetrano
• 1 small jar capers
• 1 (6-ounce) can wild albacore tuna in water (I like American Tuna)
• 1 (8-ounce) can tomato paste
• 1 (15-ounce) can crushed or diced tomatoes (I like Tuttorosso)
• 1 (32-ounce) carton vegetable broth
• 1 (15-ounce) can low sodium rooster broth (can sub ½ cup vegetable broth in Pasta with Italian Sausage, if desired)

Frozen

Misc. Dry Items

• 1 small bundle chia seeds (if shopping for from bulk bin, you want 2 teaspoons)
• 1 small bundle walnuts (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle pecan halves (if shopping for from bulk bin, you want 1 ounce, about ¼ cup)
• 1 bottle purple wine (non-compulsory, for Lentil Bolognese)
• 1 small bundle dry brown, inexperienced or break up purple lentils
• 1 small bundle granulated sugar
• Baking powder
• Cornstarch

*You should buy gluten free, if desired