7 Day Wholesome Meal Plan (Could 1-7)

Procuring Checklist

Produce

• 1 medium kiwi
• 1 small mango
• 1 medium banana
• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blueberries
• 1 (12-ounce) container strawberries
• 4 medium lemons
• 3 medium limes
• 3 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• ½ pound French inexperienced beans
• 2 medium bunches asparagus
• 1 ¼ pound Brussels sprouts (or 5 cups pre-shredded)
• 1 medium yellow bell pepper
• 2 small jalapenos
• 1 (2-inch) piece recent ginger
• 1 small head garlic
• 8 ounces white or child bella mushrooms
• 5 Persian cucumbers (or 1 giant English cucumber)
• 3 medium carrots
• ¾ pound (2 medium) Yukon gold or Russet potatoes
• 1 giant bunch scallions
• 1 small bag broccoli slaw
• 1 small bunch cilantro
• 1 (5-ounce) bundle/bunch watercress
• 1 giant head Romaine or crimson leaf lettuce
• 1 (1-pound) bag/clamshell child arugula
• 1 (5-ounce) bag/clamshell child spinach
• ½ small head crimson cabbage (or 1 small bag pre-shredded)
• 1 (1-pound) container grape or cherry tomatoes
• 1 medium vine-ripened tomato
• 1 small crimson onion
• 1 small white onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 ¼ kilos jumbo peeled and deveined shrimp
• 1 ½ kilos skinless salmon filets
• 1 ¾ pound (3) boneless, skinless hen breasts
• 1 ¼ pound 93% lean floor turkey
• 1 pound flank steak
• 1 (1 ½-pound) pork tenderloin
• 1 bundle center-cut bacon

Grains*

• 1 bundle small complete wheat hamburger buns (equivalent to Martin’s)

• 1 small loaf thin-sliced complete grain bread (I like Dave’s Killer Bread)
• 1 small bag dry brown rice (or 6 cups pre-cooked)
• 1 small bundle dry quinoa (or 4 cups pre-cooked)
• 1 small bundle almond flour
• 1 small bundle oat flour (could make your personal with rolled oats, if desired)
• 1 small bundle fast or rolled oats
• 1 bundle tri-color fettuccine pasta
• 1 bundle seasoned complete wheat breadcrumbs
• 1 medium bag tortilla chips
• 1 bundle tostada shells

Condiments and Spices

• Additional virgin olive oil
• Coconut or avocado oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or recent peppercorns)
• Garlic powder
• Paprika
• Parsley
• Gentle French dressing (or make your personal with substances in listing)
• Lowered sodium taco seasoning
• Cumin
• Lowered sodium soy sauce or gluten-free tamari
• Rice vinegar
• Honey
• Crushed crimson pepper flakes
• Sriracha sauce
• Toasted sesame oil
• Furikake or sesame seeds
• Vanilla extract
• Cholula scorching sauce (can sub sriracha in Lentil Bowls, if desired)
• Frank’s RedHot sauce

Dairy & Misc. Refrigerated Gadgets

• 1 18-pack giant eggs
• 1 pint liquid egg whites
• 1 (8-ounce) bundle sliced diminished fats cheddar cheese
• 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
• 1 (8-ounce) bag shredded cheddar cheese (can sub ¼ cup Mexican cheese mix in Tostadas, if desired)
• 1 giant wedge recent Parmesan cheese
• 1 small field unsalted butter
• 1 bottle/jar mild blue cheese dressing (or substances to make your personal)
• 1 (16-ounce) tub low fats cottage cheese (I like Good Tradition)

• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 pint low fats buttermilk
• 1 (8-ounce) container unsweetened vanilla almond milk

Canned and Jarred

• 1 (15-ounce) can black beans
• 1 small jar chunky salsa
• 1 small jar creamy peanut butter
• 1 small can sliced black olives

Misc. Dry Items

• 1 small bundle chia seeds (if shopping for from bulk bin, you want about 1/3 cup)
• 1 small bundle monk fruit sweetener or stevia (can sub honey or maple syrup in Chia Bowl, if desired)
• 1 small bundle unsweetened dried shredded coconut (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle hazelnuts or pecans (if shopping for from bulk bin, you want 1/3 cup)
• 1 small bundle almonds (if shopping for from bulk bin, you want 1 tablespoon)
• 1 small bundle dry brown or inexperienced lentils (or 3 cups pre-cooked)
• 1 small bundle granulated sugar
• Baking powder
• Baking soda
• 1 small bottle sake or dry white wine

Non-Meals Gadgets

*You should buy gluten free, if desired