Free 7 Day Wholesome Meal Plan (March 17-23)

Purchasing listing

Produce

• 6 medium (very ripe) bananas
• 1 ½ kilos seedless pink or inexperienced grapes
• 1 (6-ounce) container contemporary raspberries
• 1 (6-ounce) container contemporary blueberries
• 1 medium mango
• 3 medium lemons
• 3 medium limes
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• 1 medium English cucumber
• 1 small cucumber
• 1 small inexperienced bell pepper
• 2 medium PLUS 1 giant pink bell pepper
• 2 giant cubanelle peppers
• 1 medium PLUS 2 giant jalapenos
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece contemporary ginger
• 1 medium (7-ounce) Yukon Gold potato
• 1 medium Russet potato
• 2 medium parsnips
• 1 medium bunch carrots (you want 6)
• ½ pound sliced mushrooms
• 1 small bunch asparagus
• 1 giant head cauliflower
• ½ pound broccoli florets
• 1 small bunch celery
• 1 medium leek
• 1 giant bunch scallions
• 1 small bunch/container contemporary dill
• 1 small bunch/container contemporary chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired)
• 1 medium PLUS 1 giant bunch contemporary cilantro
• 1 medium bunch culantro (non-compulsory, for Sofrito, if you could find it)
• 1 medium bunch contemporary Italian parsley
• 1 (5-ounce) clamshell/bag child spinach
• 1 small bunch kale
• 1 (1-pound) head escarole, spinach or any darkish leafy inexperienced
• 1 small head cabbage
• 1 small head Iceberg lettuce
• 1 (1-pound) clamshell Campari tomatoes
• 1 small PLUS 1 medium beefsteak tomato
• 1 medium plum tomato
• 1 giant pink onion
• 2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 package deal center-cut bacon
• 1 small package deal sliced deli turkey breast (if shopping for at deli counter, you want 3 ounces)
• ½ pound candy Italian hen sausage
• 1 1/3 pound 99% lean floor turkey breast
• 1 pound boneless, skinless hen breasts
• 6 medium boneless, skinless hen thighs (or purchase 3 extra boneless breasts)
• 2 kilos lean corned beef brisket
• 1 ½ kilos (4) skin-on wild salmon fillets

Condiments and Spices

• Further virgin olive oil
• Avocado oil
• Baking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder
• Entire peppercorns
• Garlic powder
• Paprika
• Za’atar (non-compulsory for Vegetable Quiche)
• Mild mayonnaise
• Bay leaves
• Honey or agave
• Lowered sodium soy sauce*
• Chili powder
• Smoked paprika
• Paprika
• Cumin
• Sazon
• Toasted sesame oil
• Sriracha sauce
• Chili-lime seasoning, corresponding to Tajin Basic
• Oregano
• Onion powder
• Turmeric
• Cinnamon
• Crushed pink pepper flakes

Dairy & Misc. Refrigerated Gadgets

• 1 (9-ounce) package deal 3 cheese tortellini (corresponding to Buitoni)
• 1 (14-ounce) package deal additional agency tofu
• 2 dozen giant eggs
• 1 pint liquid egg whites
• 1 (8-ounce) container half and half
• 1 pint low fats buttermilk
• 1 (8-ounce) container nonfat milk (can sub 1/3 cup 2% milk in Cauliflower Mash, if desired)
• 1 (8-ounce) container 2% milk
• 1 (6-ounce) container plain complete milk Greek yogurt
• 1 (16-ounce) container plain nonfat Greek yogurt
• 1 small field salted butter
• 1 small field unsalted butter
• 1 small wedge contemporary Parmesan cheese
• 1 small container Feta cheese
• 1 (8-ounce) bag shredded cheddar (or cheese of your alternative for Mushroom Spinach Eggs)

Grains*

• 1 (1-pound) multigrain baguette
• 1 small loaf sliced multigrain bread (I like Dave’s Killer Bread)
• 1 package deal complete wheat pita flat bread
• 1 small package deal corn tortillas (you want 8)
• 1 package deal lo mein egg noodles, spaghetti or soba noodles
• 1 package deal dry acini di pepe, orzo or different small pasta
• 1 small package deal dry lengthy grain white rice
• 1 small package deal complete white wheat flour
• 1 small package deal unbleached all-purpose flour
• 1 small package deal fast oats
• 1 package deal seasoned complete wheat breadcrumbs

Canned and Jarred

• 1 (15-ounce) can black beans
• 1 (29-ounce) can cannellini beans
• 1 jar Higher than Bouillion hen taste
• 1 (32-ounce) carton unsalted hen bone broth
• 2 (32-ounce) cartons low sodium hen broth
• 1 small jar pitted Manzanilla olives
• 1 (4-ounce) can tomato paste
• 1 small jar creamy peanut butter
• 1 small jar or container salsa (or purchase contemporary refrigerated or make your personal)

Frozen

Misc. Dry Items

• 1 small package deal pecan halves (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal almonds (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal chia seeds (if shopping for from bulk bin, you want 4 teaspoons)
• 1 small package deal raisins (if shopping for from bulk bin, you want about 2/3 cup [3 ounces])
• Baking powder
• Baking soda
• Cornstarch

*You should purchase gluten free, if desired