Free 7 Day Wholesome Meal Plan (June 23-29)

Purchasing checklist

Produce

• 1 medium kiwi
• 1 small mango
• 4 medium peaches
• 1 small banana
• 1 ½ kilos cherries
• 2 medium PLUS 1 giant lemon
• 2 small (5-ounce) avocados
• 5 mini (Persian) cucumbers (can sub 2 small English, if desired)
• 1 small PLUS 1 medium zucchini
• ½ pound broccoli florets
• 6 ounces brussels sprouts (can purchase pre-shredded, if desired)
• 2 medium pink bell peppers
• 2-3 Thai chili peppers (elective, for Thai Fried Rice)
• 1 giant head garlic
• 1 (2-inch) piece recent ginger
• 1 giant bunch scallions
• 1 (5-ounce) clamshell/bag child spinach
• 1 small head white cabbage
• 1 small container/bunch recent basil
• 1 small container/bunch recent chives (can sub scallion greens for garnish on Egg Salad, if desired)
• 1 small bunch recent cilantro
• 1 dry pint cherry or grape tomatoes
• 3 small PLUS 2 medium vine-ripened tomatoes
• 2 small pink onions
• 1 medium PLUS 1 giant yellow onion

Meat, Poultry and Fish

• 1 bundle turkey bacon (I like Applegate)
• 1 small bundle genoa salami (if shopping for from deli counter, you want 1 ½ ounces)
• 1 small bundle lean deli ham (if shopping for from deli counter, you want 1 ½ ounces)
• 1 small bundle deli turkey (if shopping for from deli counter, you want 1 ½ ounces)
• 1 pound gentle Italian rooster sausage
• 1 (6-ounce) boneless, skinless rooster breast (or 4 ounces pre-cooked)
• 1 pound boneless, skinless rooster thighs
• ½ pound peeled and deveined shrimp
• 1 pound skinless salmon fillet
• 2 ½ kilos 93% lean floor beef

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 recent peppercorns)
• Crushed pink pepper flakes
• Purple wine vinegar
• Oregano
• Common or decreased sodium soy sauce*
• Fish sauce
• Mayonnaise
• Dijon mustard
• Paprika
• Nutmeg
• Cumin
• Garlic powder
• Bay leaves
• Apple cider vinegar
• Mirin
• White miso paste
• Toasted sesame oil
• Rice vinegar
• Turmeric

Dairy & Misc. Refrigerated Gadgets

• 2 dozen giant eggs
• 1 quart unsweetened vanilla almond milk
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) container low fats plain Greek yogurt (can sub ¼ cup nonfat yogurt in Rooster Tzatziki Bowls, if desired)
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 container Tzatziki (or elements to make your personal)
• 1 small bundle feta cheese in brine
• 1 small bundle sliced cheddar or American cheese
• 1 small bundle recent mozzarella
• 1 small bundle reduced-fat provolone cheese
• 1 small wedge recent Parmesan cheese

Grains*

• 1 bundle gentle entire wheat English muffins
• 1 small loaf sliced sourdough bread
• 1 (8-ounce) multigrain baguette
• 1 giant bundle corn tortillas (you want 16)
• 1 small bundle unbleached all-purpose flour
• 1 bundle orzo pasta
• 1 medium bundle dry jasmine rice
• 1 small bundle dry quinoa (or 2 cups pre-cooked)

Canned and Jarred

• 1 (32-ounce) carton low sodium rooster broth
• 1 (28-ounce) jar marinara sauce (or elements to make your personal)
• 1 (8-ounce) can tomato sauce
• 1 small jar dill pickles
• 1 (28-ounce) can chickpeas
• 1 small jar Castelvetrano olives
• 1 small jar pepperoncini
• 1 small jar alcaparrado, manzanilla olives, pimientos, capers or inexperienced olives
• 1 small jar peanut butter

Frozen

• 1 small bundle corn kernels
• 1 giant bundle blueberries
• 1 giant bundle strawberries

Misc. Dry Items

• 1 small bundle chia seeds
• Monk fruit or sweetener of your selection
• 1 small bundle unsweetened dried coconut (if shopping for from bulk bin, you want 2 tablespoons)
• 1 bundle vanilla protein powder

*You should purchase gluten free, if desired