Free 7 Day Wholesome Meal Plan (Dec 16-22)

Purchasing checklist

Produce

• 4 medium ripe bananas
• 2 medium mangoes
• 2 medium pears
• 2 medium apples
• 1 medium orange
• 1 medium lemon
• 5 medium limes
• 1 dry pint blueberries
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• 2 giant heads garlic
• 1 (2-inch) piece recent ginger
• 1 medium jalapeno
• 1 medium yellow bell pepper
• 1 medium PLUS 1 giant pink bell peppers
• 2 giant cubanelle peppers
• 1 pound orange-flesh candy potatoes
• 2 kilos (4) Yukon Gold potatoes
• 1 giant English cucumber
• 3 mini (Persian) cucumbers (can sub 1 small English, if desired)
• 1 small bunch celery
• 4 medium carrots
• 1 pound entire Child Bella or Crimini mushrooms
• 1 giant head broccoli florets
• 1 medium head cauliflower
• 1 pound Brussels sprouts
• 1 giant bunch scallions
• 1 medium PLUS 1 giant bunch Lacinato kale
• 2 giant bunches recent cilantro
• 1 small bunch recent Italian parsley
• 1 medium bunch culantro (if you could find it)
• 1 small bunch/container recent thyme
• 1 small bunch/container recent chives or dill
• 1 small bunch/container recent rosemary (can sub 1 teaspoon dry in Candy Potato Soup, if desired)
• 1 small head white cabbage (should purchase a pre-shredded combine, if desired)
• ½ small head pink cabbage (should purchase a pre-shredded combine with white cabbage, if desired)
• 1 (10-ounce) bag/clamshell child spinach
• 1 (5-ounce) bag/clamshell child arugula (for garnish on Veggie Shooters. Can skip, if desired)
• 1 dry pint grape or cherry tomatoes
• 1 small pink onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 giant package deal center-cut bacon (you want 16 slices)
• 1 giant package deal (20) hen wingettes and drumettes
• 1 rotisserie hen
• 1 pound gentle Italian hen sausage
• 1 pound 93% lean floor turkey
• 1 ½ kilos (4) sirloin steaks
• 1 pound (4) skinless agency white fish fillets equivalent to cod, snapper or mahi mahi
• 1 pound peeled, deveined, tail-off shrimp
• 2 (1-pound) pork tenderloins

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
• Floor cinnamon
• Sizzling sauce or crushed pink pepper flakes (optionally available, for Avocado Toast)
• Honey
• Vanilla extract
• Crimson wine vinegar
• Gentle mayonnaise
• Dijon mustard
• Seasoned salt
• Sesame oil
• Sesame seeds
• Lowered sodium soy sauce*
• Sriracha sauce
• Apple cider vinegar
• Adobo seasoning
• Thyme
• Garlic powder
• Onion powder
• Paprika
• Oregano
• Floor sage
• White balsamic vinegar
• Balsamic vinegar
• Cumin
• Chili lime seasoning, equivalent to Tajin
• Sazon seasoning
• Dried onion flakes
• Ketchup
• Yellow mustard
• Worcestershire sauce
• Rice vinegar

Dairy & Misc. Refrigerated Gadgets

• 1 dozen giant eggs
• 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage)
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 small tub gentle or fats free bitter cream
• 1 small container dairy-free heavy cream (optionally available, for Candy Potato Soup)
• 1 pint low fats buttermilk
• 1 pint nonfat milk
• 1 (8-ounce) container unsweetened almond milk
• 1 small field unsalted butter
• 1 small tub whipped butter (can sub unsalted butter plus a pinch of salt in Mashed Potatoes, if desired)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small wedge recent Parmesan cheese
• 1 small package deal goat cheese

Grains*

• 1 loaf sliced sourdough or entire grain bread
• 1 small package deal hamburger buns
• 1 small package deal corn tortillas (you want 8)
• 1 small package deal fast or quaint oats
• 1 small package deal dry multi-color quinoa
• 1 package deal jumbo pasta shells
• 1 package deal seasoned entire wheat breadcrumbs

Canned and Jarred

• 1 (13.6-ounce) can lite coconut milk
• 1 small jar peanut butter
• 1 small jar decreased sugar cherry preserves (I like Bonne Maman)
• 1 small jar pesto (or components to make your personal)
• 1 jar marinara (or components to make your personal)
• 1 (15-ounce) can black beans
• 1 (15-ounce) can hen broth
• 1 (15-ounce) can vegetable broth
• 2 (32-ounce) cartons unsalted hen bone broth
• 1 jar Higher than Boullion Rooster Base
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Items

• 1 small package deal chia seeds (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal sweetened shredded dried coconut (if shopping for from bulk bin, you want 1 tablespoon)
• 1 small package deal pecan halves (if shopping for from bulk bin, you want ½ cup)
• 1 small package deal shelled sunflower seeds (if shopping for from bulk bin, you want ½ cup)
• 1 small package deal dried unsweetened cranberries
• NuNaturals liquid stevia, monk fruit or sweetener of your alternative (can use honey in Chia Pudding, if desired)
• Baking powder
• 1 (12-ounce) package deal Palmini (hearts of palm) linguini
• Coloured sprinkles (optionally available, for Breakfast Banana Cut up)

*You should purchase gluten free, if desired