7 Day Wholesome Meal Plan (Feb 13-19)

Procuring Checklist

Produce

• 4 medium PLUS 1 giant (ripe) banana
• 4 medium oranges
• 1 (6-ounce) container contemporary blackberries
• 1 dry pint contemporary raspberries
• 1 (1-pound) container contemporary blueberries
• 1 (12-ounce) container contemporary strawberries
• 2 medium pineapples
• 1 giant (6-ounce) Hass avocado
• 2 medium heads garlic
• 1 (1-inch) piece contemporary ginger
• 1 small chili pepper or jalapeno
• 3 medium pink bell peppers
• 1 medium yellow bell pepper
• 1 (8-ounce) bundle crimini mushrooms
• 1 (8-ounce) bundle white mushrooms
• 6 medium PLUS 3 giant Russet potatoes (about 4 kilos)
• 1 small bunch celery
• 2 medium carrots
• 2 child bok choy
• 2 bunches broccolini
• 1 small head Iceberg lettuce (can sub 4 leaves Romaine in Cheeseburgers, if desired)
• 1 medium head Romaine lettuce
• 1 (5-ounce) bag/clamshell child spinach
• 2 medium bunches scallions
• 1 medium bunch contemporary Italian parsley
• 1 small bunch contemporary cilantro (can sub scallion greens for garnish on Fried Rice, if desired)
• 1 dry pint grape or cherry tomatoes
• 2 medium PLUS 1 giant vine ripened tomato
• 2 medium pink onions
• 1 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 1 bundle center-cut bacon
• 1 pound Italian rooster sausage
• 1 pound 93% lean floor turkey
• 1 (6-ounce) boneless, skinless rooster breast (or 4 ounces pre-cooked)
• 1 ½ kilos bone-in rooster breasts
• 1 pound boneless, skinless rooster breast cutlets
• 1 ½ kilos (4) filet mignon steaks
• ¾ pound (2) salmon filets
• 1 ¼ pound giant peeled and deveined shrimp

Grains*

• 1 bundle complete wheat 100 calorie hamburger buns (equivalent to Martin’s)
• 1 loaf sliced complete grain bread (I like Dave’s Killer Bread)

• 1 bundle fast or quaint oats
• 1 small bundle all-purpose flour
• 1 bundle linguine
• 1 bundle dry brown rice (or 4 cups pre-cooked)
• 1 small bundle dry pearled barley

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)
• Honey (optionally available, for Berry Cottage Cheese Bowls)
• Pure maple syrup
• Common or mild mayonnaise
• Garlic powder
• Onion powder
• Parsley
• Basil
• Sesame seeds (optionally available, for topping Veggie Stromboli)
• Vanilla extract
• Crushed pink pepper flakes (optionally available, for Broccolini)
• Candy pink chili sauce
• Sriracha sauce
• Sesame oil
• Rosemary
• Cajun seasoning
• Soy sauce*
• Fish sauce
• Paprika
• Bay leaves
• Ketchup and/or mustard (optionally available, for Cheeseburger)

Dairy & Misc. Refrigerated Objects

• 1 pint liquid egg whites
• 1 18-pack giant eggs
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 small tub mild cream cheese
• 1 pint almond or oat milk
• 1 (8-ounce) container skim milk
• 1 pint 1% buttermilk
• 1 bundle sliced 2% American or lowered fats cheddar cheese
• 1 small bundle gorgonzola or blue cheese
• 1 (8-ounce) bundle shredded part-skim mozzarella cheese
• 1 (16-ounce) bundle pizza dough (or components to make your personal)

Canned and Jarred

• 1 jar marinara sauce
• 1 jar creamy peanut butter
• 2 (32-ounce) cartons lowered sodium rooster broth
• 1 small jar sliced pickles

Frozen

• 1 small bundle blueberries
• 1 small bundle sliced strawberries

Misc. Dry Items

• 1 container vanilla protein powder (I like Orgain)
• 1 small bundle chia seeds (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle slivered almonds (if shopping for from bulk bin, you want ½ cup)
• Baking powder
• 1 small bundle mini chocolate chips

*You should purchase gluten free, if desired