Free 7 Day Wholesome Meal Plan (April 29-Might 5)

Buying checklist

Produce

• 4 medium bananas
• 5 medium lemons
• 1 medium lime
• 2 (5-ounce) container recent berries (your selection)
• 1 small (5-ounce) PLUS 3 medium (6-ounce) PLUS 1 giant (7-ounce) Hass avocados
• 3 medium heads garlic
• 1 medium shallot
• 1 small PLUS 1 giant purple bell pepper
• 2 giant cubanelle peppers
• 1 medium (7-ounce) zucchini
• 1 small English cucumber
• 2 ½ kilos child gold or purple potatoes
• 2 kilos Russet potatoes
• 1 small bunch radishes
• 2 small carrots
• 2 medium bunches broccolini
• 2 giant bunches scallions (you want about 20)
• 1 giant bunch recent Italian parsley
• 2 giant bunches recent cilantro
• 1 medium bunch culantro (non-compulsory, for sofrito)
• 1 small package deal/bunch recent basil
• 1 medium head Romaine lettuce
• 1 (1-pound) head escarole
• 1 giant bunch Lacinato kale
• 1 (5-ounce) bag/clamshell child spinach
• 1 (5-ounce) bag/clamshell child arugula
• 1 (1-pound) container grape or cherry tomatoes
• 1 heirloom tomato
• 1 medium purple onion
• 2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 2 ¼ kilos 99% lean floor turkey
• 1 pound 93% lean floor turkey
• 1 pound gentle Italian hen sausage
• 1 (6-ounce) boneless, skinless hen breast
• 1 rotisserie hen (purchase nearer to finish of the week)
• 1 pound peeled and deveined jumbo shrimp
• 2 (12-ounce) skin-on Steelhead Trout fillets
• 1 package deal center-cut bacon

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)
• Adobo seasoning
• Garlic powder
• Cumin
• Chili powder
• Chipotle chili powder
• Paprika
• Oregano
• Mild mayonnaise
• Sriracha sauce
• Furikake
• Crushed purple pepper flakes
• Dijon mustard
• White wine vinegar
• Crimson wine vinegar
• Dried parsley
• Dried basil
• Onion powder
• Honey
• Sesame seeds
• Dried onion flakes
• Dried garlic flakes
• Poppy seeds
• Sazon (or components to make your personal)

Dairy & Misc. Refrigerated Gadgets

• 2 dozen giant eggs
• 1 small field unsalted butter
• 1 tub whipped butter (can sub unsalted plus a pinch of salt in Mashed Potatoes, if desired)
• 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
• 1 (16-ounce) tub nonfat plain Greek yogurt
• 1 (8-ounce) tub mild bitter cream
• 1 pint 1% buttermilk
• 1 (8-ounce) bag decreased fats shredded Mexican mix cheese
• 1 (8-ounce) bag part-skim shredded mozzarella cheese
• 1 small PLUS 1 giant wedge recent Parmesan cheese
• 1 small package deal gorgonzola or blue cheese

Grains

• 1 small package deal corn tortillas (you want 8)
• 1 package deal (7-inch) complete wheat low carb tortillas (reminiscent of La Tortilla Manufacturing facility)
• 1 small package deal complete wheat hamburger buns
• 1 package deal lasagna noodles
• 1 package deal orzo pasta
• 1 small package deal fast oats
• 1 package deal seasoned complete wheat breadcrumbs
• 1 small package deal dry brown rice (or ¾ cup cooked)
• 1 small package deal lengthy grain rice (reminiscent of Carolina)

Canned and Jarred

• 1 (5-ounce) can skinless wild pink or purple salmon in water
• 1 (14-ounce) can hearts of palm
• 1 (12-ounce) jar marinated artichokes
• 1 (14-ounce) can artichoke hearts
• 1 small can/jar anchovy filets
• 1 small jar capers
• 1 (15-ounce) can black beans
• 1 (29-ounce) can tomato sauce
• 1 jar marinara sauce (or components to make your personal)
• 1 small can/jar chipotle chilis in adobo
• 1 (14-ounce) can common or decreased sodium hen broth
• 3 (32-ounce) cartons low sodium hen broth

Frozen

• 1 (5-ounce) package deal chopped spinach
• 1 small package deal frozen corn kernels

Misc. Dry Items

• 1 small package deal walnut halves (if shopping for from bulk bin, you want 1 tablespoon)
• 1 small package deal pecans halves (if shopping for from bulk bin, you want ½ cup)
• 1 package deal vegetable or hen bouillon cubes (reminiscent of Maggi)

*You should buy gluten free, if desired