Free 7 Day Healthy Meal Plan (Sept 30-Oct 6)

Procuring checklist

Produce

• 1 medium PLUS 3 giant bananas
• 3 (6-ounce) packages recent berries (your alternative)
• 2 medium limes
• 1 medium (6-ounce) Hass avocados
• 3 medium heads garlic
• 1 (4-inch) piece recent ginger
• 1 pound Brussels sprouts
• 1 pound string beans
• 1 giant Butternut squash
• 1 ½ kilos broccoli florets
• 3 kilos cauliflower (2 ¾ kilos florets)
• 1 medium bunch carrots
• 1 small bunch celery
• 2 medium crimson bell peppers
• 1 medium inexperienced bell pepper
• 2 kilos (about 8 medium) crimson potatoes
• 10 ounces Child Bella mushrooms
• 1 (1-pound) head Escarole or different darkish leafy greens
• 1 (5-ounce) clamshell/bag spinach
• 1 (5-ounce) clamshell blended greens
• 1 small head Romaine lettuce
• 1 small head Lacinato kale (or 1 small bag pre-shredded)
• ½ small head crimson cabbage (or 1 small bag pre-shredded)
• 2 medium bunches scallions
• 1 medium bunch cilantro
• 1 medium bunch Italian parsley
• 1 small bunch/container Thai basil
• 1 small bunch/container thyme
• 4 giant white onions
• 3 small yellow onions

Meat, Poultry and Fish

• 1 package deal center-cut bacon
• 1 small package deal rooster breakfast sausage
• ½ pound candy Italian rooster or turkey sausage
• 2 kilos boneless, skinless rooster breasts
• 1 1/3 kilos 99% lean floor turkey
• 1 pound (4) salmon fillets
• 1 giant (about 5 kilos) beef brisket

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)
• Sesame oil
• Diminished sodium soy sauce*
• Sizzling sauce (non-obligatory, for serving with Breakfast Burritos)
• Sriracha sauce
• Sesame seeds
• Nutmeg
• Adobo seasoning
• Garlic powder
• Cumin
• Mayonnaise
• Frank’s RedHot sauce
• Purple curry paste
• Fish sauce
• Cinnamon
• Vanilla extract
• Pure maple syrup
• Champagne vinegar
• Basil

Dairy & Misc. Refrigerated Objects

• 1 18-pack giant eggs
• 1 pint liquid egg whites
• 1 small field unsalted butter
• 1 pint nonfat milk
• 1 (8-ounce) bottle 1% milk
• 1 medium wedge recent Parmesan cheese
• 1 (8-ounce) chunk mild sharp cheddar cheese (reminiscent of Cabot)
• 1 (4-ounce) chunk Gouda cheese
• 1 (8-ounce) bag shredded cheddar or pepper jack cheese
• 1 bottle mild blue cheese dressing (or ingredients to make your own. Non-obligatory, for Buffalo Rooster Salad.

Grains*

• 1 package deal (8-inch) low carb flour tortillas (I exploit Ole Xtreme Wellness)
• 1 small package deal corn tortillas (you want 12)
• 1 (16-ounce) package deal rotini (I like Delallo)
• 1 (16-ounce) package deal acini di pepe, orzo, ditalini or different small pasta
• 1 small package deal all-purpose flour
• 1 small package deal entire wheat or entire white wheat flour
• 1 package deal fast cooking metal minimize oats (reminiscent of Bob’s Purple Mill)
• 1 package deal common or entire wheat seasoned breadcrumbs
• 2 (8-ounce) multigrain baguettes
• 1 small package deal dry brown rice (or 3 cups pre-cooked)
• 1 small package deal dry wild rice

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar chunky salsa
• 1 (32-ounce) carton beef broth
• 2 (32-ounce) cartons low sodium rooster broth
• 1 (14-ounce) can diminished sodium vegetable or rooster broth
• 1 (15-ounce) can pumpkin puree (or 1 [2-pound] pie pumpkin)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (14-ounce) can mild coconut milk

Misc. Dry Items

• 1 (12-ounce) package deal Palmini (hearts of palm) linguini
• 1 small package deal brown sugar
• 1 small package deal pecan halves (if shopping for from bulk bin, you want about ½ cup)
• 1 small package deal walnuts (non-obligatory, for Banana Nut Pancakes. Can sub pecans, if desired.)
• 1 small package deal apple juice sweetened dried cranberries (if shopping for from bulk bin, you want ¼ cup)
• Baking powder

Non-Meals Objects

*You should purchase gluten free, if desired