Free 7 Day Healthy Meal Plan (Sept 11-17)

Buying Record

Produce

• 1 small pineapple
• 2 medium pears (any selection)
• 1 medium navel orange
• 4 medium lemons
• 8 medium limes
• 1 small banana
• 1 medium mango
• 1 (12-ounce) container contemporary strawberries
• 1 (6-ounce) container contemporary blackberries
• 1 (6-ounce) container contemporary blueberries
• 1 (6-ounce) container contemporary raspberries
• 2 small (5-ounce) PLUS 2 medium (6-ounce) PLUS 1 giant (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 small shallot
• 4 small jalapenos
• 1 giant pink bell pepper
• 1 medium yellow bell pepper
• 1 small PLUS 2 medium cucumbers
• 2 Persian (mini) cucumbers (can sub a small English cucumber, if desired)
• 2 ½ kilos zucchini
• 3 medium ears of corn
• ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
• 1 ¾ pound broccoli florets
• 1 pound child gold potatoes
• 4 medium carrots (or 1 small bag pre-shredded)
• ½ small head pink cabbage (or 1 small bag pre-shredded, if desired)
• ½ small head inexperienced cabbage (or 1 small bag pre-shredded, if desired)
• 1 medium head Romaine lettuce
• 1 medium head butter or Bibb lettuce
• 1 medium bunch scallions
• 1 small bunch/container contemporary basil
• 1 small bunch/container contemporary dill
• 1 small bunch/container contemporary chives (can sub 1 teaspoon scallion greens Shrimp Stack, if desired)
• 1 giant bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley (can sub scallion greens for garnish on Smashed Potatoes, if desired)
• 6 giant heirloom or beef steak tomatoes
• 1 medium plum tomato
• 2 small PLUS 8 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small PLUS 1 medium pink onion
• 1 small white onion
• 2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 bundle uncured turkey bacon (I like Applegate)
• 2 kilos boneless, skinless rooster breasts
• 1 ¼ pound 93% lean floor turkey
• 1 pound 93% lean floor beef
• 3 kilos beef eye or spherical or backside spherical roast
• ½ pound cooked peeled shrimp
• 1 ½ kilos (4) skin-on wild salmon fillets

Grains*

• 1 giant bundle (6-inch) corn tortillas (you want 16)
• 1 bundle small entire wheat hamburger buns
• 1 small container fast cooking oats
• 1 small bag dry quinoa (or 4 cups pre-cooked)
• 1 small bundle dry brown rice (or 1 1/3 cups pre-cooked)
• 1 small bundle extra-long grain white or basmati rice (can sub 1 cup dry brown rice in Cilantro Lime Rice, if desired)
• 1 (16-ounce) bundle brief pasta, reminiscent of cavatappi, fusilli or rigatoni

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)
• Garlic powder
• Onion powder
• Seasoning salt or adobo
• Cumin
• Oregano
• Floor cloves
• Bay leaves
• Ketchup
• Yellow mustard
• Dijon mustard
• Purple wine vinegar
• Thyme
• Worcestershire sauce
• Paprika
• Smoked paprika
• Cayenne pepper
• Cinnamon
• Tajin basic or chili-lime seasoning
• Honey or maple syrup (elective, for Berry Cottage Cheese Bowls)
• Furikake or sesame seeds
• Lowered sodium soy sauce*
• Common or mild mayonnaise
• Sriracha sauce
• Seasoned rice vinegar

Dairy & Misc. Refrigerated Gadgets

• 1 dozen giant eggs
• 1 pint liquid egg whites
• 2 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
• 1 (6-ounce) container entire milk plain Greek yogurt
• 1 medium bundle cotija cheese or queso blanco
• 1 (8-ounce) bundle shredded common or decreased fats cheddar cheese
• 1 small wedge contemporary Parmesan cheese
• 1 (8-ounce) container unsweetened almond milk (or milk of your selection)

Canned and Jarred

• 1 (4-ounce) can diced inexperienced chiles
• 1 giant jar dill pickle spears
• 1 giant jar dill pickle chips
• 1 small jar pickled jalapenos
• 1 (14.5-ounce) can rooster or vegetable broth
• 1 small can or jar chipotle peppers in adobo sauce

Frozen

• 1 giant bag (in pod) edamame

Misc. Dry Items

• 1 small bundle uncooked slivered almonds (if shopping for from bulk bin, you want about ¾ cup)
• 1 small bundle floor flax seeds (if shopping for from bulk bin, you want about 1 tablespoon)
• 1 small bundle chia seeds (if shopping for from bulk bin, you want 1 tablespoon)
• 1 small bundle raisins (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle chopped walnuts (if shopping for from bulk bin, you want 1 tablespoon)
• Monk fruit sweetener, stevia or your favourite sweetener

Non-Meals Gadgets

*You should buy gluten free, if desired