Free 7 Day Wholesome Meal Plan (Feb 19-25)

Procuring checklist

• 3 medium bananas
• 4 medium pears
• 4 medium oranges
• 2 medium lemons
• 1 medium lime
• 2 (6-ounce) containers berries (your alternative)
• 1 small (5-ounce) PLUS 1 giant (7-ounce) Hass avocados
• 2 medium jalapenos
• 1 small PLUS 1 medium purple bell pepper
• 2 medium heads garlic
• 1 small PLUS 1 giant shallot
• 4 Persian (mini) cucumbers (or 1 giant English cucumber)
• 1 small bag child carrots
• 1 ½ kilos broccoli florets
• 2 bunches broccolini
• 1 giant bunch scallions
• 1 (4-ounce) container white mushrooms
• 1 bunch Swiss chard
• 1 (1-pound) PLUS 1 (5-ounce) bag/clamshell child spinach
• 1 (1-pound) bag/clamshell blended greens
• 1 medium head Romaine lettuce
• 1 small head Iceberg lettuce (can sub 8 leaves Romaine lettuce in Turkey Membership, if desired)
• 1 small container/bunch recent basil (optionally available, for garnish on Gnocchi Soup)
• 1 small bunch recent cilantro
• 1 small bunch recent Italian parsley
• 2 medium vine-ripened tomatoes
• 1 dry pint cherry tomatoes
• 2 medium yellow onions
• 2 small purple onions
• 1 giant white onion

Meat, Poultry and Fish

• 2 kilos (4) boneless, skinless hen breast
• 1 ½ kilos candy Italian hen or turkey sausage
• 1 bundle center-cut bacon
• ¾ pound deli turkey breast (reminiscent of Boar’s Head)
• 1 pound 93% lean floor beef
• 1 pound 93% lean floor turkey
• 1 ¼ (4) kilos flounder fillets

Grains

• 1 loaf thin-sliced complete grain bread (I like Dave’s Killer Bread)
• 1 bundle low carb complete wheat tortillas (reminiscent of La Tortilla Manufacturing facility)
• 1 bundle unbleached all-purpose flour
• 1 bundle fast cooking metal minimize oats (reminiscent of Bob’s Purple Mill)
• 1 medium bundle dry brown rice (or about 7 cups pre-cooked)
• 1 (1-pound) complete wheat spaghetti
• 1 (16-ounce) bundle gnocchi
• 1 bundle seasoned breadcrumbs
• 1 medium bag tortilla chips

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 recent peppercorns)
• Mild mayonnaise
• Sriracha sauce
• Furikake (can sub chopped nori and sesame seeds in Salmon Bowl, if desired)
• Cumin
• Chili powder
• Garlic powder
• Onion powder
• Paprika
• Smoked paprika
• Cayenne
• Turmeric
• Crushed purple pepper flakes
• Mild French dressing dressing (or make your individual with elements in checklist)
• Pure maple syrup
• Cinnamon
• Yellow mustard
• Ketchup
• Italian seasoning
• Apple cider vinegar
• Bay leaves
• Scorching sauce (optionally available for serving with Omelet Tortilla Wrap)

Dairy & Misc. Refrigerated Objects

• 1 dozen giant eggs
• 1 pint liquid egg whites
• 1 bundle 1/3 much less fats cream cheese
• 1 pint half and half
• 1 small wedge Parmesan cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag lowered fats shredded cheddar cheese (can sub ¼ cup common cheddar in Cheeseburger Salad, if desired)
• 1 (8-ounce) bag lowered fats shredded Mexican mix cheese
• 1 bag shredded or block Swiss cheese
• 1 tub whipped butter
• 1 (6-ounce) container complete milk plain yogurt
• 1 pint unsweetened almond milk

Canned and Jarred

• 1 (5-ounce) can skinless wild pink or purple salmon in water
• 2 (15-ounce) cans black beans
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can pinto beans
• 1 medium jar salsa
• 1 (28-ounce) crushed tomatoes (I like Tuttorosso)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (10-ounce) can RoTel tomatoes with inexperienced chilies
• 1 small jar sun-dried tomatoes in oil
• 2 (32-ounce) cartons lowered sodium hen broth
• 1 (14-ounce) can vegetable broth
• 1 small jar capers
• 1 small jar dill pickle spears

Frozen

• 1 (1 pound) bundle corn kernels

Misc. Dry Items

• 1 bottle white wine
• 1 container unflavored pea or whey protein powder
• 1 small bundle floor flax
• 1 small bundle pecan or walnut halves (if shopping for from bulk bin, you want ¼ cup)

*You should purchase gluten free, if desired