Free 7 Day Healthy Meal Plan (July 1-7)

Procuring record

Produce

• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container blueberries
• 1 (12-ounce) container strawberries
• 1 medium apple
• ½ pound seedless purple grapes
• 1 medium apple
• 1 medium kiwi
• 1 small ripe mango PLUS 1 medium (underripe) mango
• 5 medium lemons
• 1 medium lime
• 2 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece contemporary ginger
• 4 medium PLUS 3 giant ears of corn
• 1 medium purple bell pepper
• 1 medium inexperienced bell pepper
• 1 pound inexperienced beans
• 8 ounces sliced mushrooms
• 2 medium English cucumbers
• 4 mini (Persian) cucumbers
• 1 small zucchini
• 1 small bunch celery
• 1 medium bag shredded carrots
• 2 (16-ounce) luggage riced cauliflower
• 1 pound florets PLUS 1 giant head broccoli
• 1 ½ kilos child purple potatoes
• 3 giant bunches scallions (you want about 25)
• 1 small bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley
• 1 small bunch/container contemporary basil
• 1 (1-pound) clamshell/bag child spinach
• 1 (1-pound) clamshell/bag child arugula
• 1 small head Romaine lettuce
• 1 small head inexperienced cabbage (or 1 bag pre-shredded)
• ½ small head purple cabbage (or 1 bag pre-shredded)
• 1 dry pint grape or cherry tomatoes
• 2 giant vine-ripened tomatoes
• 1 small plum tomato
• 1 small PLUS 1 medium purple onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 (18-ounce) pork tenderloin
• 1 (1-pound) trimmed NY strip steak
• 1 pound tail-off, peeled and deveined uncooked jumbo shrimp
• 1 (8-ounce) bundle sliced lox (smoked salmon)
• 4 ounces sushi grade tuna (purchase frozen or nearer to Friday)
• 1 pound 93% lean floor turkey
• 1 ¼ pound (4) flounder fillets
• 3 ½ kilos boneless, skinless rooster breasts (I favor natural)
• 1 (4-ounce) bundle genoa salami
• 1 bundle center-cut bacon

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)
• Gentle mayonnaise
• Cumin
• Scorching sauce
• Tajin
• Crushed purple pepper flakes
• Dijon mustard
• Lowered sodium soy sauce*
• Rice wine vinegar
• Honey
• Sesame oil
• Black and white sesame seeds
• Crimson wine vinegar
• White wine vinegar
• Garlic powder
• Dried parsley
• Balsamic vinegar
• Champagne vinegar
• Dried onion flakes
• Ketchup
• Mustard
• Worcestershire sauce
• Honey
• Sriracha sauce
• Wasabi paste
• Furikake (I like Eden Shake)
• Optionally available bagel toppings, comparable to Every part Bagel Seasoning
• Adobo seasoning
• Italian seasoning
• Sazon (elective, for Rooster Bites)
• Dried basil
• Chili powder
• Paprika
• Italian dressing

Dairy & Misc. Refrigerated Gadgets

• 1 (18-pack) giant eggs
• 1 pint liquid egg whites
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small field unsalted butter
• 1 small tub gentle cream cheese
• 1 bundle cotija cheese
• 1 (8-ounce) chunk contemporary mozzarella
• 1 (8-ounce) bundle sliced cheddar cheese
• 1 (8-ounce) bundle sliced lowered fats provolone or mozzarella cheese
• 1 medium wedge contemporary Parmesan cheese
• 1 (8-ounce) container unsweetened vanilla almond milk

Grains*

• 1 bundle hamburger buns
• 1 bundle complete grain rolls (I like Martin’s Complete Wheat Potato)
• 1 small bundle fast oats
• 1 bundle seasoned white or complete wheat bread crumbs
• 1 (16-ounce) bundle fusilli pasta (I like Delallo)
• 1 (16-ounce) bundle orzo pasta
• 1 small bundle unbleached all-purpose flour
• 1 small bundle dry brown rice (or 3 cups pre-cooked)
• 1 small bundle corn tortillas (you want 8)

Canned and Jarred

• 1 (32-ounce) carton low sodium rooster broth
• 1 (16-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 small can/jar chipotle peppers in adobo
• 1 small can/jar anchovy filets
• 1 medium jar pepperoncini
• 1 small can sliced black olives
• 1 small jar capers

Frozen

• 1 small bundle shelled edamame

Misc. Dry Items

• 1 small bundle pecan halves (if shopping for from bulk bin, you want about 1/3 cup)
• 1 small bundle walnuts (if shopping for from bulk bin, you want 1 tablespoon. Can purchase additional pecans and sub in Greek Yogurt with Berries, if desired)
• 1 small bundle chia seeds (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle dried unsweetened shredded coconut (if shopping for from bulk bin, you want 2 tablespoons)
• Monk fruit sweetener, stevia or sweetener of selection
• 1 bottle dry white wine
• Baking powder

*You should purchase gluten free, if desired