7 Day Wholesome Meal Plan (Might 1-7)

Buying groceries 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 contemporary ginger
• 1 small head garlic
• 8 oz white or child bella mushrooms
• 5 Persian cucumbers (or 1 huge English cucumber)
• 3 medium carrots
• ¾ pound (2 medium) Yukon gold or Russet potatoes
• 1 huge bunch scallions
• 1 small bag broccoli slaw
• 1 small bunch cilantro
• 1 (5-ounce) package deal/bunch watercress
• 1 huge head Romaine or purple leaf lettuce
• 1 (1-pound) bag/clamshell child arugula
• 1 (5-ounce) bag/clamshell child spinach
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• 1 (1-pound) container grape or cherry tomatoes
• 1 medium vine-ripened tomato
• 1 small purple 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 rooster breasts
• 1 ¼ pound 93% lean floor turkey
• 1 pound flank steak
• 1 (1 ½-pound) red meat tenderloin
• 1 package deal center-cut bacon

Grains*

• 1 package deal small entire wheat hamburger buns (corresponding to Martin’s)

• 1 small loaf thin-sliced entire grain bread (I love Dave’s Killer Bread)
• 1 small bag dry brown rice (or 6 cups pre-cooked)
• 1 small package deal dry quinoa (or 4 cups pre-cooked)
• 1 small package deal almond flour
• 1 small package deal oat flour (could make your individual with rolled oats, if desired)
• 1 small package deal fast or rolled oats
• 1 package deal tri-color fettuccine pasta
• 1 package deal seasoned entire wheat breadcrumbs
• 1 medium bag tortilla chips
• 1 package deal 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 love Diamond Crystal)
• Pepper grinder (or contemporary peppercorns)
• Garlic powder
• Paprika
• Parsley
• Mild French dressing (or make your individual with components in checklist)
• Lowered sodium taco seasoning
• Cumin
• Lowered sodium soy sauce or gluten-free tamari
• Rice vinegar
• Honey
• Beaten purple 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 Pieces

• 1 18-pack huge eggs
• 1 pint liquid egg whites
• 1 (8-ounce) package deal sliced lowered fats cheddar cheese
• 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
• 1 (8-ounce) bag shredded cheddar cheese (can sub ¼ cup Mexican cheese mix in Tostadas, if desired)
• 1 huge wedge contemporary Parmesan cheese
• 1 small field unsalted butter
• 1 bottle/jar gentle blue cheese dressing (or components to make your individual)
• 1 (16-ounce) bathtub low fats cottage cheese (I love Excellent Tradition)

• 1 (32-ounce) container nonfat simple 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 package deal chia seeds (if purchasing from bulk bin, you want about 1/3 cup)
• 1 small package deal monk fruit sweetener or stevia (can sub honey or maple syrup in Chia Bowl, if desired)
• 1 small package deal unsweetened dried shredded coconut (if purchasing from bulk bin, you want 2 tablespoons)
• 1 small package deal hazelnuts or pecans (if purchasing from bulk bin, you want 1/3 cup)
• 1 small package deal almonds (if purchasing from bulk bin, you want 1 tablespoon)
• 1 small package deal dry brown or inexperienced lentils (or 3 cups pre-cooked)
• 1 small package deal granulated sugar
• Baking powder
• Baking soda
• 1 small bottle sake or dry white wine

Non-Meals Pieces

*You’ll be able to purchase gluten unfastened, if desired