Free 7 Day Wholesome Meal Plan (March 11-17)

Procuring checklist

Produce

• 2 medium (ripe) bananas
• 1 small pear
• 2 medium apples
• 1 massive pineapple
• 1 (6-ounce) container recent berries of your selection
• 3 medium limes
• 2 massive heads garlic
• 1 (1-inch) piece recent ginger
• 1 small shallot
• 2 massive jalapenos PLUS
• 1 small inexperienced bell pepper
• 1 small PLUS 1 massive purple bell pepper
• 2 massive cubanelle peppers
• 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• ½ pound broccoli florets
• ½ pound asparagus or snow peas
• 1 medium head cauliflower (or 4 cups riced) PLUS 1 massive head
• 1 (8-ounce) container sliced mushrooms
• 1 small butternut squash (or 10 ounces pre-cut)
• 1 medium Russet potato
• 1 medium Yukon Gold potato
• 2 medium parsnips
• 2 small PLUS 2 medium carrots
• 1 small head inexperienced cabbage
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• 1 massive bunch Lacinato kale
• 1 (5-ounce) bag/clamshell child spinach
• 1 (5-ounce) bag/clamshell child arugula
• 1 small bunch scallions
• 1 massive bunch recent cilantro
• 1 medium bunch culantro (elective for sofrito)
• 1 small bunch recent Italian parsley
• 1 small bunch/container recent basil
• 1 dry pint grape or cherry tomatoes
• 1 small purple onion
• 3 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 small bundle genoa salami (if shopping for from deli, you want 1 ½ ounces)
• 1 small bundle sliced deli ham (if shopping for from deli counter, you want 1 ½ ounces)
• 1 small bundle sliced deli turkey (if shopping for from deli counter, you want 1 ½ ounces)
• 4 kilos 93% lean floor turkey
• 1 ½ kilos (6) boneless, skinless hen thighs
• 1 ¼ kilos massive peeled and deveined shrimp
• 2 kilos lean corned beef brisket

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)
• Pure maple syrup
• Honey
• Pink wine vinegar
• Oregano
• Diminished sodium soy sauce*
• Chili powder
• Smoked paprika
• Paprika
• Cumin
• Garlic powder
• Turmeric
• Adobo seasoning
• Balsamic vinegar
• Dijon mustard
• Rice vinegar
• Sriracha sauce (elective, for Shrimp Stir Fry)
• Sesame seeds
• Cinnamon
• Nutmeg
• Crushed purple pepper flakes
• Bay leaves

Grains*

• 1 small bundle fast oats
• 1 small bundle (6-inch) corn tortillas (you want 8)
• 1 medium bundle unbleached all-purpose flour
• 1 small bundle white complete wheat flour
• 1 small loaf sliced complete grain bread
• 1 small bag dry white or brown rice (or 2 cups pre-cooked)

Dairy & Misc. Refrigerated Objects

• 1 dozen massive eggs
• 1 quart liquid egg whites
• 1 (14-ounce) bundle extra-firm tofu
• 1 (32-ounce) tub nonfat plain yogurt (I like Stonyfield)
• 1 (32-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small field butter
• 1 pint low fats buttermilk
• 1 (8-ounce) container nonfat milk
• 1 small tub decreased fats bitter cream
• 1 small chunk recent mozzarella
• 1 small block or small bag sliced decreased fats provolone cheese
• 1 small wedge recent Parmesan cheese
• 1 small bundle bleu cheese

Canned and Jarred

• 1 (15-ounce) can chickpeas
• 1 (15.5-ounce) can black beans
• 4 (15.5-ounce) cannellini or navy beans
• 1 (10-ounce) can RoTel diced tomatoes
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (4.5-ounce) can diced inexperienced chiles
• 1 medium jar/tub salsa
• 1 small jar sliced pepperoncini
• 3 (32-ounce) cartons hen broth

Frozen

• 1 small bundle pearl onions (you want 1 cup)
• 1 (10-ounce) bag corn kernels

Misc. Dry Items

• Cornstarch
• Baking powder
• Baking soda
• 1 (11-ounce) carton Orgain’s liquid vanilla protein shake
• 1 pound dry inexperienced or brown lentils
• 1 small bundle uncooked sugar
• 1 small bundle brown sugar
• 1 medium bundle walnuts (if shopping for from bulk bin, you want about ¾ cup)
• 1 small bundle sliced almonds (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle golden raisins (if shopping for from bulk bin, you want about cup)

*You should purchase gluten free, if desired