Free 7 Day Wholesome Meal Plan (April 14-20)

Buying checklist

Produce

• 3 medium bananas
• 3 medium oranges
• 1 (1-pound) container strawberries
• 3 (6-ounce) containers berries (your selection)
• 1 small PLUS 5 medium lemons
• 6 medium limes
• 1 massive Champagne mango
• 1 medium (6-ounce) Hass avocado
• 1 massive head garlic
• 1 (2-inch) piece contemporary ginger
• 1 medium shallot
• 1 medium jalapeno
• 1 medium inexperienced bell pepper or Poblano pepper
• 1 medium purple bell pepper
• 1 small radish
• 1 pound string beans
• 4 ½ kilos (10 medium) Yukon Gold potatoes
• 1 small bunch celery
• 1 small bulb fennel
• ½ pound mushrooms
• ½ pound asparagus
• 1 pound heirloom carrots
• 2 medium carrots
• 1 massive head broccoli florets
• 1 small bunch/container thyme
• 1 small bunch/container dill
• 1 small bunch/container mint
• 1 medium bunch/container basil
• 1 small bunch Italian parsley
• 1 small bunch cilantro
• 1 small bunch scallions (can sub cilantro for garnish on Peanut Noodle Stir Fry, if desired)
• 1 (5-ounce) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag child arugula
• ½ small head purple cabbage (should purchase a pre-shredded combine, if desired)
• ½ small head inexperienced cabbage (should purchase a pre-shredded combine, if desired)
• 1 small head Iceberg lettuce
• 1 dry pint cherry or grape tomatoes
• 3 medium tomatoes
• 1 medium purple onion
• 1 small PLUS 1 medium PLUS 2 massive yellow onions

Meat, Poultry and Fish

• 2 packages center-cut bacon
• 1 bundle turkey bacon (can sub 2 items common bacon in Bloody Mary Eggs, if desired)
• 1 (6 to 8-pound) spiral bone-in ham
• 2 ½ kilos boneless pork loin roast
• 2 ½ kilos boneless, skinless hen breast
• 1 pound jumbo cooked and peeled shrimp
• 1 ¼ pound (4) cod or halibut fillets

Condiments and Spices

• Additional virgin olive oil
• Vegetable oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or contemporary peppercorns)
• Pure maple syrup
• Floor cinnamon
• Gentle mayonnaise
• Vanilla extract
• Dijon mustard
• Previous bay seasoning
• Sesame oil
• Sriracha sauce
• Lowered sodium soy sauce*
• Sesame seeds
• Italian dressing
• Adobo seasoning
• Sazon seasoning (elective, for Air Fryer Hen Bites)
• Italian seasoning
• Crushed purple pepper flakes (elective, for Pesto Pasta)
• Cumin
• Garlic powder
• Ancho or Mexican chili powder
• Purple wine vinegar
• Liquid hickory smoke
• BBQ sauce
• White wine vinegar
• Honey
• Bay leaves
• Nutmeg
• White truffle olive oil

Dairy & Misc. Refrigerated Gadgets

• 1 small container pineapple juice
• 2 dozen massive eggs
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 small container mild bitter cream
• 1 (8-ounce) block lowered fats cream cheese
• 1 small bundle mild or whipped butter (can sub unsalted butter plus a pinch of salt in Potato Gratin and Mashed Potatoes, if desired)
• 1 small field unsalted butter
• 1 small bundle feta cheese
• 1 small bundle goat cheese
• 1 quart nonfat milk
• 1 (8-ounce) container unsweetened almond milk (can sub ½ cup nonfat milk in Chia Pudding, if desired)
• 1 (8-ounce) block lowered fats cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
• 1 massive wedge contemporary Parmesan cheese

Grains*

• 1 small loaf sliced mild complete wheat bread (can sub sourdough in Breakfast BLT, if desired)
• 1 loaf sliced sourdough bread
• 1 bundle complete grain hamburger or sandwich buns
• 1 bundle taco dimension lowered carb complete wheat flour tortillas or corn tortillas (you want 8)
• 1 small bundle jasmine rice
• 1 small bundle unbleached all-purpose flour
• 1 bundle complete wheat fusilli pasta (equivalent to Delallo)

Canned and Jarred

• 1 (13.5-ounce) can lite coconut milk
• 2 (15-ounce) cans chickpeas
• 1 (15-ounce) can artichoke hearts in water
• 1 small jar cornichons
• 1 small jar pepperoncini
• 1 small jar capers
• 1 (8-ounce) carton unsalted vegetable broth (or inventory)
• 1 (14-ounce) can hen or vegetable broth
• 1 small jar peanut butter

Frozen

• 1 small bundle PLUS 1 (1-pound) bundle petite peas
• 1 (9-inch) common pie crust (not deep dish)

Misc. Dry Items

• Baking powder
• Baking soda
• Nu-Naturals liquid stevia, monk fruit or your favourite sweetener (can use maple syrup or honey in Chia Pudding, if desired)
• 1 bundle brown monk fruit sweetener or brown sugar
• 1 bundle powdered monk fruit sweetener or powdered sugar
• 1 small bundle chia seeds
• 1 small bundle golden raisins (if shopping for from bulk bin, you want 1/3 cup)
• 1 small bundle pecan halves (if shopping for from bulk bin, you want 2 tablespoons. Can sub walnuts in Breakfast Banana Cut up, if desired)
• 1 small bundle walnuts (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle shelled uncooked sunflower seeds (if shopping for from bulk bin, you want ½ cup)
• 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want 3 tablespoons)
• 1 small bundle sweetened shredded coconut (if shopping for from bulk bin, you want 1 tablespoon)
• 1 small bundle dried unsweetened cranberries
• Coloured sprinkles (elective for Breakfast Banana Cut up)
• 1 (12-ounce) bundle Palmini (hearts of palm) linguini

*You should purchase gluten free, if desired