Free 7 Day Wholesome Meal Plan (June 24-30)

Procuring checklist

Produce

• 4 medium plums
• 6 medium peaches
• 2 (6-ounce) containers recent berries (your alternative)
• 2 medium limes
• 1 medium lemon
• 2 giant heads garlic
• 1 medium shallot
• 1 (4-inch) piece recent ginger
• 2 small PLUS 3 medium crimson bell peppers
• 1 medium yellow bell peppers
• 4 kilos zucchini
• 4 medium (6-ounce) Hass avocados
• 1 pound recent inexperienced beans
• 2 (12-ounce) packages riced cauliflower
• 2 medium carrots (or 1 small bag pre-shredded)
• 2 giant bunches scallions
• 3 ounces sliced mushrooms
• 1 small bunch recent cilantro
• 1 small bunch/container recent basil
• 1 (5-ounce) bag/clamshell child arugula
• 1 (1-pound) bag/clamshell blended greens
• 1 small head Iceberg lettuce
• 1 (1-pound) container cherry or grape tomatoes
• 2 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 2 small PLUS 2 medium crimson onions
• 1 small PLUS 3 medium yellow onions

Meat, Poultry and Fish

• 3 kilos (8) boneless, skinless hen breasts
• 1 1/3 kilos 93% lean floor turkey
• ¾ pound turkey or hen breakfast sausage
• ¾ pound skinny sliced deli turkey breast (I like Boar’s Head)
• 1 bundle center-cut bacon
• 1 ½ kilos peeled and deveined shrimp
• 1 ½ kilos (4) skinless wild salmon fillets
• 2 kilos flank steak

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)
• Garlic powder
• Onion powder
• Dried parsley
• Smoked paprika
• Paprika
• Italian seasoning
• Cayenne pepper
• Balsamic glaze
• Diminished sodium soy sauce*
• Curry powder
• Sriracha sauce
• Chipotle chili powder
• Cinnamon
• Honey
• Crushed crimson pepper flakes
• Rice vinegar
• Purple wine vinegar
• Pure maple syrup
• Sesame oil
• Common or mild mayonnaise

Dairy & Misc. Refrigerated Gadgets

• 2 dozen giant eggs
• 1 quart liquid egg whites
• 2 (14-ounce) packages extra-firm tofu
• 1 small field butter
• 1 (8-ounce) block diminished fats cream cheese
• 1 pint nonfat milk
• 1 (8-ounce) container almond milk or milk of your alternative
• 1 (8-ounce) bag shredded diminished fats shredded cheddar cheese
• 1 (8-ounce) block or bag shredded sharp cheddar cheese
• 1 (4-ounce) chunk recent mozzarella
• 1 medium wedge recent Parmesan cheese
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)

Grains*

• 1 bundle corn or taco dimension low carb tortillas (equivalent to La Tortilla Manufacturing facility Complete Wheat Low Carb)
• 1 bundle dry orzo pasta
• 1 bundle entire wheat seasoned breadcrumbs
• 1 bundle dry brown rice (or 3 cups pre-cooked)
• 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)
• 1 (8-ounce) loaf wheat ciabatta or bitter dough bread

Canned and Jarred

• 1 (15-ounce) can Nice Northern or white kidney beans
• 1 (14-ounce) can hearts of palm
• 1 (14-ounce) can hen broth
• 2 (5-ounce) cans mild tuna in water
• 1 small jar easy peanut butter

Frozen

• 1 giant bundle shelled edamame (you want 3 cups)

Misc. Dry Items

• 1 small bundle peanuts (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle chia seeds (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bottle white wine
• 1 small bundle brown sugar
• 1 small bundle vanilla protein powder

Non-Meals Gadgets

*You should buy gluten free, if desired