Free 7 Day Wholesome Meal Plan (Could 6-12)

Procuring listing

Produce

• 1 medium kiwi
• 1 small mango
• 1 pound cherries
• 2 medium bananas
• 2 (6-ounce) packages blackberries
• 1 (6-ounce) bundle raspberries
• 1 dry pint blueberries
• 1 (12-ounce) bundle strawberries
• 2 medium limes
• 3 medium lemons
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 2 medium heads garlic
• 2 medium shallots
• 1 medium PLUS 1 giant crimson bell pepper
• 1 ½ kilos broccoli florets
• ¾ pound cauliflower florets
• 1 giant English cucumber
• 1 (12-ounce) bundle child zucchini
• ¾ pound child bok choy
• 1 small bundle alfalfa or broccoli sprouts
• 1 pound asparagus
• 1 small bunch celery
• 1 ½ kilos (4 medium) candy potatoes
• 1 giant bundle child carrots
• 2 giant bunches scallions
• 1 giant bundle/bunch recent basil
• 1 small bundle/bunch recent dill
• 1 small bunch recent Italian parsley
• 1 small bunch recent cilantro
• 1 (5-ounce) bag/clamshell child spinach
• 1 (5-ounce) bag/clamshell child arugula
• 1 (5-ounce) bag/clamshell combined child greens
• 1 small head romaine lettuce
• ½ small head white cabbage (or 1 small bag pre-shredded)
• 5 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small crimson onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 pound boneless, skinless hen breasts
• 8 boneless, skinless hen thighs
• 1 pound 93% lean floor turkey
• 1 ½ kilos sirloin tip steak
• 1 pound peeled and deveined jumbo shrimp
• 1 bundle center-cut bacon
• 6 ounces sliced deli pastrami

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)
• Mild mayonnaise
• Crimson wine vinegar
• Fish sauce
• Apple cider vinegar
• Garlic powder
• Cumin
• Mexican sizzling chili powder
• Honey
• Adobo seasoning
• Crushed crimson pepper flakes
• Floor cinnamon
• Vanilla extract
• Ketchup
• Worcestershire sauce
• Sizzling sauce (resembling Frank’s RedHot)
• Onion powder
• Oregano
• Champagne vinegar
• White vinegar
• Sazon

Dairy & Misc. Refrigerated Gadgets

• 1 bundle egg roll wrappers
• 1 (16-ounce) bundle agency tofu
• 1 small jar/bundle sauerkraut
• 1 18-pack giant eggs
• 1 pint liquid egg whites
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 small container tzatziki (elective, for Meatball Bowls. Can use Greek yogurt, if desired)
• 1 small container mild bitter cream
• 1 small field unsalted butter
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) block Gruyère cheese
• 1 small block decreased fats Swiss cheese
• 1 medium wedge recent Parmesan cheese
• 1 (15-ounce) part-skim ricotta cheese
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 (8-ounce) container nonfat milk

Grains

• 1 small loaf sliced multi-grain bread
• 1 (8-ounce) French baguette
• 1 bundle seasoned panko breadcrumbs
• 1 bundle unseasoned panko breadcrumbs
• 1 bundle seasoned breadcrumbs (can sub 2 ½ tablespoons seasoned panko, if desired)
• 1 medium bundle lengthy grain white rice
• 1 small bundle dry pearl Israeli couscous
• 1 bundle orzo pasta
• 1 bundle flat rice noodles
• 1 small bundle quaint or fast oats
• 1 small bundle unbleached all-purpose flour

Canned and Jarred

• 1 (5-ounce) can albacore or chunk mild tuna in water
• 1 jar/bundle Thai inexperienced curry paste (resembling Thai Kitchen)
• 1 small can/jar chipotle chilis in adobo sauce
• 1 (13.5-ounce) can mild coconut milk
• 1 (32-ounce) carton decreased sodium hen or vegetable broth
• 1 (28-ounce) can tomato sauce
• 1 small jar peanut butter
• 1 small jar horseradish

Misc. Dry Items

• 1 small bundle chia seeds (if shopping for from bulk bin, you want ¼ cup)
• Monk fruit sweetener, stevia or your favourite sweetener (can use honey in Chia Pudding, if desired)
• 1 small bundle dried shredded unsweetened coconut (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle mild brown sugar
• 1 small bundle walnut halves (if shopping for from bulk bin, you want 1 tablespoon)
• 1 small bundle pecan halves (if shopping for from bulk bin, you want about ½ cup)
• 1 small bundle vanilla protein powder (I like Orgain)
• 1 bundle sugar free chocolate chips
• 1 bundle hen bouillon cubes