Free 7 Day Wholesome Meal Plan (August 5-11)

Purchasing checklist

Produce

• 1 ¼ pound cherries
• 1 (12-ounce) container strawberries
• 3 (6-ounce) containers berries (your selection)
• 4 medium peaches
• 5 medium PLUS 1 giant lemon
• 2 medium (6-ounce) Hass avocados
• 4 mini (Persian) cucumbers (can sub 1 giant English, if desired)
• 2 medium zucchini
• 1 small head garlic
• 1 medium shallot
• 1 (2-inch) piece contemporary ginger
• 1 small yellow or orange bell peppers
• 1 small PLUS 1 medium purple bell pepper
• 1 small bunch celery
• 2 medium carrots
• 4 medium PLUS 3 giant ears of corn
• 4 ounces white mushrooms
• 1 pound child Yukon Gold or purple potatoes
• 1 ¼ kilos Russet or Yukon Gold potatoes
• 1 medium head broccoli
• 1 small bunch scallions
• 1 small bunch contemporary Italian parsley
• 1 small bunch/container contemporary basil
• 1 small bunch/container contemporary dill
• 1 small bunch/container contemporary chives
• 1 (1-pound) clamshell/bag child arugula
• 1 medium head Romaine, Butter or Iceberg lettuce
• 1 small head white cabbage
• 2 dry pints cherry or grape tomatoes
• 2 medium heirloom tomatoes
• 4 medium plum tomatoes
• 2 small vine-ripened tomatoes
• 1 small PLUS 1 medium purple onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 (3-ounce) bundle sliced Nova Lox (smoked salmon)
• 1 ¼ pound sushi grade tuna steaks
• 1 ½ kilos peeled, deveined, tail-off jumbo shrimp
• 1 rotisserie rooster
• 1 ½ kilos 93% lean floor rooster
• 2 ½ kilos boneless, center-cut pork loin roast
• 1 ¼ kilos 93% lean floor beef sirloin
• 1 pound 90% lean floor beef
• 1 bundle center-cut bacon

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)
• Mild or common mayonnaise
• Dijon mustard
• Seasoned salt, reminiscent of Lawry’s
• All the things Bagel Seasoning or different bagel toppings (optionally available, for Simple Bagel)
• Purple wine vinegar
• Balsamic glaze (I like Delallo)
• Liquid hickory smoke
• Garlic powder
• BBQ sauce (or elements to make your personal)
• Apple cider vinegar
• Previous Bay seasoning
• Cinnamon
• Vanilla extract
• Balsamic vinegar
• White wine vinegar
• Soy sauce*
• Honey
• Toasted sesame oil
• Black and white sesame seeds
• Onion powder
• Ketchup, honey mustard, and so forth. (optionally available for dipping Hen Nuggets)
• Worcestershire sauce
• Bay leaves

Dairy & Misc. Refrigerated Gadgets

• 1 dozen giant eggs
• 1 small bundle blue cheese
• 1 (4-ounce) log goat cheese
• 1 small bundle feta cheese
• 1 (4-ounce) chunk contemporary mozzarella (or bundle mozzarella pearls)
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small wedge contemporary Parmesan cheese
• 1 small field butter

Grains*

• 1 small bundle all-purpose unbleached flour
• 1 small bundle white entire wheat flour
• 1 bundle rigatoni or bowtie pasta
• 1 bundle acini di pepe pasta
• 1 bundle entire grain rolls
• 1 bundle entire wheat hamburger buns (you want 8)
• 1 small bundle corn tortillas (you want 8)
• 1 bundle seasoned breadcrumbs

Canned and Jarred

• 1 small jar capers
• 1 small jar pitted Kalamata olives
• 1 (14-ounce) can hearts of palm
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (28-ounce) can tomato sauce
• 1 (28-ounce) can crushed or diced tomatoes (I like Tuttorosso)
• 1 (14-ounce) can rooster broth (optionally available, for Hen Salad)
• 1 (32-ounce) carton beef inventory
• 1 small jar unsweetened apple sauce

Frozen

Misc. Dry Items

• 1 small bundle brown sugar
• Baking soda
• Baking powder
• 1 small bundle walnut halves (if shopping for from bulk bin, you want about 1 cup)
• 1 small bundle dried unsweetened cranberries (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 ¼ cup)

Non-Meals Gadgets

*You should buy gluten free, if desired