Free 7 Day Wholesome Meal Plan (Dec 18-24)

Procuring Checklist

Produce

• 3 medium bananas
• 2 small PLUS 6 medium limes
• 4 medium oranges
• 1 dry pint blueberries (can sub frozen in Baked Oatmeal, if desired)
• 1 medium pomegranate (or 1 small bundle pomegranate seeds)
• 3 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
• 2 medium heads garlic
• 1 small shallot
• 1 (4-inch) piece contemporary ginger
• 2 medium jalapenos
• 1 medium serrano pepper
• 1 giant Fresno chili
• 1 small PLUS 1 medium crimson bell pepper
• 1 small PLUS 1 giant English cucumber
• 3 small spaghetti squash (about 1 ½ kilos every)
• 1 pound child gold or crimson potatoes
• 1 ½ kilos broccoli florets
• 1 giant bunch scallions (you want about 12)
• 1 medium bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley
• 1 small bunch/container contemporary basil
• 1 medium bundle tri-color coleslaw (you want 6 cups)
• 1 medium head escarole
• 1 (5-ounce) bag/clamshell combined greens
• 1 (5-ounce) bag/clamshell child spinach
• 1 (5-ounce) PLUS 1 (1-pound) bag/clamshell child arugula
• 1 small head iceberg lettuce (or 1 small bag pre-shredded)
• 1 dry pint cherry or grape tomatoes
• 3 medium vine-ripened tomatoes
• 1 medium beefsteak or heirloom tomato
• 1 small crimson onions
• 2 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 1 pound 99% lean floor turkey
• 1 pound 93% lean floor turkey
• 1 pound Italian hen sausage
• 1 pound boneless, skinless hen breasts
• 1 pound giant cooked peeled shrimp
• 1 ½ kilos (4) skin-on salmon filets
• 1 small bundle genoa salami
• 3 ounces lean deli ham
• 3 ounces lean deli turkey
• 2 kilos (about 44) dwell mussels

Grains*

• 1 small bundle dry quinoa (or 1 ½ cups pre-cooked)
• 1 small bundle dry brown rice (or 5 cups pre-cooked)
• 1 (16-ounce) bundle brief pasta
• 1 small bundle fast or quaint oats
• 1 small loaf sliced complete grain bread
• 1 bundle white complete wheat flour

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 contemporary peppercorns)
• Garlic powder
• Adobo seasoning salt
• Cumin
• Chili powder
• Paprika
• Oregano
• Gochujang
• Diminished sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Crushed crimson pepper flakes
• Gentle balsamic French dressing
• Mirin
• Sesame seeds
• Pure maple syrup
• Cinnamon
• Crimson wine vinegar
• Vanilla extract
• Champagne vinegar
• Madras curry powder
• Bay leaves

Dairy & Misc. Refrigerated Gadgets

• 1 18-pack giant eggs
• 1 small bundle gorgonzola cheese
• 1 (4-ounce) bundle contemporary mozzarella cheese
• 1 small block or bundle sliced decreased fats provolone cheese
• 1 medium wedge contemporary Parmigiano Reggiano or Parmesan cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag decreased fats Mexican cheese mix
• 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 small field butter
• 1 quart 1% milk
• 1 small container pomegranate juice
• 2 (14-ounce) packages extra-firm tofu

Canned and Jarred

• 1 (8-ounce) can tomato sauce
• 2 (15-ounce) can chickpeas
• 1 (15-ounce) can black beans
• 1 (14-ounce) can gentle coconut milk
• 1 (14-ounce) can hen broth
• 1 (14-ounce) can vegetable broth
• 1 jar sliced pepperoncini
• 1 small can/jar anchovies
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)

Frozen

• 1 (10-ounce) bundle chopped spinach

Misc. Dry Items

• Baking powder
• Cornstarch
• 1 small bundle granulated sugar
• 1 bottle white wine
• 1 medium dimension bag pecan halves
• Coloured sprinkles, cherries (optionally available, for topping Breakfast Banana Cut up)

*You should buy gluten free, if desired