Free 7 Day Healthy Meal Plan (Dec 25-31)

Buying Checklist

Produce

• 4 medium lemons
• 3 medium limes
• 3 medium oranges
• 1 small package deal seedless mandarin oranges (Cuties)
• 1 medium pomegranate or 1 small container pomegranate seeds
• 1 giant pink pear
• 4 medium bananas
• 2 medium (6-ounce) Hass avocados
• 2 giant heads garlic
• 1 small PLUS 3 medium shallots
• 1 cubanelle or banana pepper
• 12 medium jalapeno peppers
• 1 small inexperienced bell pepper
• 2 medium pink bell peppers
• 2 kilos white button mushrooms
• 1 (5-ounce) package deal Crimini or Child Bella mushrooms
• ¾ kilos Brussels sprouts
• 1 small butternut squash (can sub 1 pound pre-cut, if desired)
• 1 small bunch celery
• 1 giant bag child carrots
• 3 kilos (6 medium) Yukon Gold potatoes
• 1 medium head cauliflower
• 1 medium bunch scallions
• 2 medium leeks
• 1 small bunch/container recent dill
• 1 small bunch/container recent rosemary
• 1 small bunch/container recent chives (can sub scallion greens in Tuna Tartare, if desired)
• 1 small bunch recent Italian parsley
• 1 small bunch recent cilantro
• 1 medium head lacinato kale
• 2 (1-pound) luggage/clamshells child spinach
• 1 (5-ounce) bag/clamshell child arugula
• 1 small head iceberg lettuce
• 1 medium heirloom tomato
• 4 medium vine-ripened tomatoes
• 1 medium pink onion
• 1 small PLUS 1 medium PLUS 1 giant yellow onions

Meat, Poultry and Fish

• 1 (1-pound) package deal turkey breakfast sausage (similar to Jennie-O)
• 14 ounces gentle Italian hen sausage
• 1 package deal center-cut bacon
• 1 pound boneless, skinless hen breasts (can sub 12 oz. cooked for Rooster Salad, if desired)
• 6 ounces sliced deli turkey breast (I like Boar’s Head)
• 1 small ham steak or 4-ounces deli ham
• 1 ½ kilos (4 fillets) white fish similar to Flounder or Tilapia
• ½ pound sushi grade ahi tuna
• 1 (2-pound) complete, skin-on wild salmon fillet (no less than 1 1/4 inches thick)
• 1 (3-pound) boneless pork shoulder blade roast
• 1 (3-pound) beef prime or eye spherical

Grains*

• 1 small loaf sliced complete grain bread (I like Dave’s Killer Bread)
• 1 giant multigrain baguette (you want about 20 ounces)
• 1 package deal metal minimize oats
• 1 small package deal arborio rice
• 1 small package deal dry white rice (or 4 cups pre-cooked)
• 1 (16-ounce) package deal orzo pasta
• 1 package deal Italian seasoned breadcrumbs
• 1 package deal plain panko breadcrumbs
• 1 small package deal all-purpose flour

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)
• Bay leaves
• Dijon mustard
• Apple cider vinegar
• Oregano
• Cumin
• Sazon
• Gentle mayonnaise
• Cajun seasoning
• Cinnamon sticks
• Floor cinnamon
• Pure maple syrup or honey
• Seasoned salt
• Crushed pink pepper flakes
• Paprika
• Garlic powder
• Chili powder
• Sesame oil
• Soy sauce*
• Sriracha
• Rice wine
• Sesame seeds (black and white)

Dairy & Misc. Refrigerated Gadgets

• 2 dozen giant eggs
• 1 pint liquid egg whites
• 1 (8-ounce) tube crescent dough sheet or authentic crescent roll
• 1 pint 1% buttermilk
• 1 quart complete or diminished fats milk
• 1 (8-ounce) container skim milk (can sub ¼ cup complete or diminished fats milk in Mashed Potatoes, if desired)
• 1 (8-ounce) wheel brie cheese
• 1 giant wedge Parmigiano Reggiano or Parmesan cheese
• 1 small package deal goat or feta cheese
• 1 (8-ounce) package deal shredded part-skim mozzarella cheese
• 1 (8-ounce) block or package deal shredded cheddar cheese
• 1 small block low fats sharp cheddar cheese (similar to Cabot. Can sub 2 ounces common cheddar in Jalapeno Poppers, if desired)
• 2 (8-ounce) packages mild cream cheese
• 1 (8-ounce) tub mild bitter cream
• 1 small field butter
• 1 small tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
• 1 (6-ounce) container complete milk plain yogurt

Canned and Jarred

• 1 (14-ounce) can/jar artichoke hearts (packed in water)
• 1 (14-ounce) can hearts of palm
• 1 (15-ounce) can chickpeas
• 2 (15.5-ounce) can pink or pink kidney beans
• 1 small jar capers
• 1 (32-ounce) carton low sodium hen broth
• 4 (32-ounce) cartons vegetable inventory or broth
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 small jar sugar plum jam (can sub raspberry, strawberry or fig jam in Brie Bites, if desired)
• 1 small jar sundried tomatoes in oil

Frozen

• 1 package deal phyllo dough
• 1 small corn kernels
• 1 small package deal blueberries

Misc. Dry Items

• 1 small package deal pecan halves (if shopping for from bulk bin, you want ¼ cup)
• 1 bottle white wine
• 1 small package deal dry inexperienced lentils
• 1 small package deal pepitas (shelled pumpkin seeds)

*You should purchase gluten free, if desired