Free 7 Day Wholesome Meal Plan (June 3-9)

Buying checklist

Produce

• 1 medium kiwi
• 1 small mango
• 2 small PLUS 1 medium bananas
• 1 (6-ounce) bundle blackberries
• 1 (6-ounce) bundle raspberries
• 1 (1-pound) bundle strawberries
• 1 ¼ kilos cherries
• 3 medium limes
• 1 medium lemon
• 2 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 (2-inch) piece contemporary ginger
• 2 small jalapenos
• 1 small PLUS 2 medium PLUS 1 giant purple bell peppers
• 1 medium inexperienced bell pepper
• 1 medium yellow bell pepper
• 2 giant cubanelle peppers
• 2 giant zucchini
• 1 (3.5-ounce) bundle shiitake mushrooms
• 6 ears of corn
• 1 medium English cucumber
• 2 medium carrots (or 1 small bag pre-shredded)
• 1 small bunch scallions
• 1 small bundle snow peas (if shopping for in bulk, you want 1 cup)
• ¾ pound broccoli florets
• 1 small PLUS 1 giant bunch contemporary cilantro
• 1 medium bunch culantro (elective, for sofrito, if you’ll find it)
• 1 small bunch/container contemporary oregano (can use ¼ teaspoon dry on Cucumber Salad, if desired)
• 1 small bunch/container contemporary basil
• 1 (5-ounce) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag blended child greens or arugula
• 1 small head Romaine lettuce
• 6 small PLUS 6 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small PLUS 1 giant purple onion
• 1 small PLUS 3 medium yellow onions

Meat, Poultry and Fish

• 3 kilos beef eye of spherical or backside spherical roast
• 1 ½ kilos (4) boneless, skinless rooster breasts
• 2 kilos (8) thinly sliced boneless, skinless rooster breast cutlets
• 14 ounces delicate Italian rooster sausage
• 1 bundle center-cut bacon
• 1 ½ kilos (4) white fish fillets (comparable to flounder, fluke or tilapia)

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 contemporary peppercorns)
• Garlic powder
• Onion powder
• Dried parsley
• Smoked paprika
• Paprika
• Cayenne pepper
• Champagne vinegar
• Dried basil
• Decreased sodium soy sauce*
• Honey
• Toasted sesame oil
• Sriracha sauce
• Cumin
• Oregano
• Floor cloves
• Bay leaves
• Sazon
• Crushed purple pepper flakes
• Pure maple syrup
• Floor cinnamon
• Salsa Lizano
• Floor ginger
• Mayonnaise
• Italian seasoning
• Pink wine vinegar
• Cajun seasoning

Dairy & Misc. Refrigerated Objects

• 1 18-pack giant eggs
• 1 bundle (block) feta cheese
• 1 quart unsweetened vanilla almond milk
• 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small wedge contemporary Parmesan cheese
• 1 small bundle hummus (any selection)

Grains*

• 1 (16-ounce) bundle orzo pasta
• 1 (16-ounce) bundle entire wheat spaghetti
• 1 bundle entire wheat pita bread
• 1 loaf sliced entire grain bread
• 1 small bundle dry white rice
• 1 medium bundle corn tortillas (you want 16)

Canned and Jarred

• 1 small jar/can chipotle peppers in adobo
• 1 (4-ounce) can tomato paste
• 4 (15-ounce) cans black beans
• 1 small jar peanut or almond butter
• 1 small jar kalamata olives
• 1 (32-ounce) carton low sodium rooster broth

Frozen

• 1 small bag corn kernels
• 1 small bag strawberries

Misc. Dry Items

• 1 small bundle chia seeds (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle pecan halves (if shopping for from bulk bin, you want about ½ cup)
• 1 small bundle dried unsweetened shredded coconut (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle sliced almonds (if shopping for from bulk bin, you want ½ cup)
• Monk fruit, stevia or your favourite sweetener (can use 1 tablespoon maple syrup or honey in Chia Pudding, if desired)
• 1 bundle rooster bouillon or Higher than Bouillon
• Coloured sprinkles (elective, for Breakfast Banana Cut up)

*You should buy gluten free, if desired