Free 7 Day Wholesome Meal Plan (August 26-Sept 1)

Procuring checklist

Produce

• 2 medium bananas
• 3 (6-ounce) containers berries (your alternative)
• 1 mini watermelon
• 6 medium PLUS 1 giant lemon
• 2 medium limes
• 1 small (4-ounce) avocado
• 2 giant heads garlic
• 3 medium shallots
• 1 (1-inch) piece recent ginger
• 1 small jalapeno
• 1 small pink bell pepper
• 1 medium orange bell pepper
• 1 medium yellow bell pepper
• 1 giant English cucumber
• 1 giant head broccoli
• 1 pound eggplant
• 1 pound string beans
• 6 ½ ounces entire white mushrooms
• 5 medium carrots
• 1 small bunch celery
• ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
• ¼ pound Yukon Gold potatoes
• 1 medium bunch scallions
• ½ small head pink or inexperienced cabbage (or 1 small bag pre-shredded)
• 1 giant head Romaine or Iceberg lettuce
• 1 (1-pound) bag/clamshell child spinach
• 1 (5-ounce) bag/clamshell blended greens
• 1 (5-ounce) bag/clamshell child arugula
• 1 small bunch recent cilantro
• 1 small bunch/container recent rosemary
• 1 small bunch/container recent basil
• 1 small bunch/container recent thyme
• 1 small bunch/container recent oregano (non-compulsory, for TK)
• 1 dry pint cherry or grape tomatoes
• 4 medium PLUS 1 giant vine-ripened tomato
• 2 small pink onions
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 ½ kilos (4 giant) boneless, skinless rooster thighs
• 1 pound (8) boneless, skinless rooster tenders
• 1 pound 93% lean floor beef
• 1 ¾ kilos (8) bone-in lamb loin chops
• 3 kilos boneless beef chuck roast
• 1 pound jumbo peeled and deveined shrimp
• 1 ½ kilos (4) tilapia, flounder or grouper fillets
• 1 package deal center-cut bacon

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)
• Cumin
• Paprika
• Sriracha sauce or Louisiana model scorching sauce
• Turmeric
• Mayonnaise
• Apple cider vinegar
• Tajin or Previous Bay seasoning
• Oregano
• Pink wine vinegar
• Garlic powder
• Bay leaves
• Pure maple syrup
• Cinnamon
• Decreased sodium soy sauce*
• Honey
• Sesame oil
• Toasted sesame seeds
• Dijon mustard
• Onion powder
• Balsamic vinegar

Dairy & Misc. Refrigerated Objects

• 2 dozen giant eggs
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (16-ounce) container entire milk yogurt (I like Stonyfield)
• 1 (8-ounce) container nonfat milk
• 1 (8-ounce) container mozzarella cheese balls
• 1 (8-ounce) chunk recent entire milk mozzarella
• 1 (8-ounce) block Gruyere cheese
• 1 package deal block feta cheese
• 1 small wedge recent Parmesan cheese

Grains*

• 1 small loaf sliced entire grain bread
• 1 (8-ounce) multigrain baguette
• 1 small package deal corn tortillas (you want 8)
• 1 package deal (8 to 9-inch) low-carb entire wheat tortillas (equivalent to La Tortilla Manufacturing unit)
• 1 (16-ounce) package deal gnocchi (I like Delallo)
• 1 (16-ounce) package deal orzo pasta
• 1 small package deal dry quinoa (or 4 cups pre-cooked)
• 1 small package deal dry brown rice (or 6 cups pre-cooked)
• 1 small package deal pretzels
• 1 package deal plain breadcrumbs
• 1 small package deal unbleached all-purpose flour

Canned and Jarred

• 1 jar gentle harissa (non-compulsory, for drizzling on Meals Cart Rooster)
• 1 (28-ounce) can San Marzano crushed tomatoes
• 1 (4-ounce) can tomato paste
• 1 (15-ounce) can black beans (I like Goya)
• 1 small jar pitted kalamata olives
• 1 small jar capers
• 1 (2.6-ounce) packet gentle tuna in water
• 1 (32-ounce) carton low sodium beef broth

Frozen

Misc. Dry Items

• 1 small package deal granulated sugar
• Cornstarch
• 1 bottle white wine, equivalent to Pinot Grigio
• 1 small package deal pecan halves (if shopping for from bulk bin, you want ¼ cup)
• Coloured sprinkles (non-compulsory, for Breakfast Banana Cut up)

*You should purchase gluten free, if desired