Free 7 Day Wholesome Meal Plan (Feb 3-9)

Procuring checklist

Produce

• 2 medium kiwi
• 1 medium grapefruit
• 1 medium ripe banana
• 2 medium limes
• 1 medium PLUS 1 giant lemon
• 2 small (5-ounce) Hass avocados
• 3 medium heads garlic
• 1 medium shallot
• 1 (2-inch) piece recent ginger
• 2 giant English cucumbers
• 1 medium orange bell pepper
• 1 small pink bell pepper
• 1 ¼ kilos child bella (crimini) mushrooms
• 3 kilos broccoli florets
• 1 medium head cauliflower (or 1 ½ kilos florets)
• 1 small bunch celery
• 1 medium bunch carrots
• 8 heads child bok choy
• 2 medium bunches scallions
• 1 small head Romaine lettuce
• 1 (5-ounce) clamshell/bag child arugula
• 1 (1-pound) clamshell/bag child spinach
• 1 medium head Iceberg lettuce
• 1 small bunch cilantro
• 1 small bunch/container recent oregano (elective garnish for Pasta Salad)
• 1 small bunch/container recent basil (elective garnish for Lentil Bolognese)
• 1 (1-pound) bundle cherry or grape tomatoes
• 1 small pink onion
• 3 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 bundle turkey bacon (I like Applegate)
• 1 bundle turkey pepperoni
• 1 small bundle sliced Proscuitto
• 1 (8-ounce) bundle uncooked hen breakfast sausage
• 1 giant bundle hen wingettes and drummettes (you want 36)
• 2 kilos boneless, skinless hen thighs or breasts (your selection, for Sesame Hen)
• 1 ½ kilos (3) boneless, skinless hen breasts
• 1 1/3 kilos 99% lean floor turkey
• 1 pound peeled and deveined jumbo shrimp

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)
• Pure maple syrup
• Cinnamon
• Gentle mayonnaise
• Sriracha sauce
• Furikake (can sub sesame seeds on Salmon Bowls, if desired)
• Sesame seeds
• Pink wine vinegar
• Garlic powder
• Oregano
• Frank’s RedHot sauce
• White vinegar
• Paprika
• Chili powder
• Italian seasoning (can sub oregano in Lentil Bolognese, if desired)
• Cumin
• Bay leaves
• Honey
• Lowered sodium soy sauce*
• Rice wine vinegar
• Sesame oil
• Gochujang
• Hoisin*
• Cayenne pepper
• Thyme
• Onion powder

Dairy & Misc. Refrigerated Gadgets

• 1 dozen giant eggs
• 1 small container gentle blue cheese dressing (or components to make your individual. Non-compulsory, for dipping with Hen Wings)
• 1 small field butter
• 1 small tub gentle bitter cream
• 1 (16-ounce) tub nonfat plain Greek yogurt
• 1 (16-ounce) tub plain nonfat yogurt (not Greek)
• 1 (8-ounce) bundle sliced cheddar or American cheese
• 1 (8-ounce) bundle shredded Mexican cheese mix
• 1 (8-ounce) bundle part-skim mozzarella cheese
• 1 (8-ounce) block sharp cheddar cheese
• 1 small bundle feta cheese
• 1 giant wedge recent Parmesan cheese
• 1 quart unsweetened almond milk or milk of your selection
• 1 quart nonfat milk

Grains*

• 1 bundle gentle complete wheat English muffins
• 1 bundle fast cooking metal reduce oats (similar to Bob’s Pink Mill)
• 1 bundle fast cooking (not on the spot) grits
• 1 (1-pound) bundle quick pasta (similar to rotini, cavatappi or bow ties)
• 1 (1-pound) bundle excessive protein pasta
• 1 small bundle unbleached all-purpose flour
• 1 small bundle dry brown rice (or 3 ¾ cups pre-cooked)
• 1 (8-ounce) multigrain baguette
• 1 giant bag tortilla chips

Canned and Jarred

• 1 (15.5-ounce) can kidney beans
• 2 (15.5-ounce) cans black beans
• 1 (15-ounce) can tomato sauce
• 1 (8-ounce) can tomato paste
• 1 (15-ounce) can crushed or diced tomatoes
• 2 (10-ounce) cans diced tomatoes with chilies
• 1 (4-ounce) can chopped inexperienced chili peppers
• 1 small jar pitted kalamata olives
• 1 small jar pepperoncini
• 1 small jar roasted pink peppers
• 1 small jar Giardiniera (similar to Victoria)
• 1 (13.75-ounce) can/jar artichoke hearts packed in water
• 1 (5-ounce) can skinless wild pink or pink salmon in water
• 1 (32-ounce) carton vegetable broth
• 1 (32-ounce) carton diminished sodium hen broth
• 1 (32-ounce) carton low sodium hen broth

Frozen

• 1 (10-ounce) bag chopped spinach
• 1 small bag blueberries
• 1 small bag mango chunks
• 1 (10-ounce) bag corn kernels

Misc. Dry Items

• 1 small bundle uncooked almonds (can sub 1 small jar almond butter in Tropical Lassi, if desired)
• 1 small bundle shelled pistachios (if shopping for from bulk bin, you want ½ cup)
• 1 small bundle pecan halves (if shopping for from bulk bin, you want 2 tablespoons)
• Coloured sprinkles (elective, for Breakfast Banana Cut up)
• 1 small bottle pink wine (elective, for Lentil Bolognese)
• 1 small bag dry brown, inexperienced or pink lentils
• Cornstarch

*You should purchase gluten free, if desired