Free 7 Day Healthful Meal Plan (July 29-August 4)

Shopping for guidelines

Produce

• 3 medium limes
• 2 medium lemons
• 2 medium bananas (put in freezer when ripe)
• 4 large peaches
• 1 medium mango
• 1 (6-ounce) container latest blueberries (elective, for topping Smoothie Bowl)
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• 2 large heads garlic
• 1 small shallot
• 1 (3-inch) piece latest ginger
• 2 small jalapenos
• 1 medium crimson bell pepper
• 1 medium orange bell pepper
• 2 medium zucchini
• 1 small English cucumber
• 4 mini cucumbers (can sub one different English, if desired)
• 4 medium ears of corn
• 1 (13-ounce) head broccoli florets
• 1 (13-ounce) head cauliflower
• ¾ pound sliced mushrooms
• 1 bag pre-shredded carrots
• 2 large bunches scallions (you need about 20)
• 2 large bunches cilantro
• 1 small bunch Italian parsley
• 1 small bunch/container latest oregano (elective garnish for Greek Orzo Salad)
• 1 (1-pound) clamshell/bag little one spinach
• 1 large head iceberg lettuce
• 1 small PLUS 1 large head Romaine lettuce
• ½ small head crimson cabbage (or 1 bag pre-shredded)
• 4 medium vine-ripened tomatoes
• 1 pint grape or cherry tomatoes
• 3 small PLUS 3 medium yellow onions
• 1 small crimson onion

Meat, Poultry and Fish

• 2 kilos (4) boneless, skinless rooster breasts
• 1 pound flooring rooster
• 1 pound delicate Italian rooster sausage
• 1 ½ kilos flank steak
• 2 ¼ kilos (6) tilapia fillets
• 1 ¼ kilos (4) skinless salmon fillets
• 4 center-cut, bone-in pork chops (½ inch thick, about 1 ½ kilos full)

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 latest peppercorns)
• Taco seasoning (or substances to make your particular person)
• Cumin
• Bay leaves
• Oregano
• Purple wine vinegar
• Sriracha sauce
• Honey
• Frequent or diminished sodium soy sauce*
• Garlic powder
• Crushed crimson pepper flakes
• Chili powder
• Chipotle chili powder
• Turmeric
• Gochujang
• Mirin
• Toasted sesame oil
• Black sesame seeds
• Light mayonnaise
• Thai sweet chili sauce
• Paprika
• Onion powder
• Thyme
• Sage

Dairy & Misc. Refrigerated Objects

• 1 (18-pack large eggs)
• 1 pint liquid egg whites
• 1 (8-ounce) bag shredded diminished fat Mexican combine (I like Sargento)
• 1 small bundle feta cheese
• 1 small wedge latest Parmesan cheese
• 1 bundle cotija or queso blanco
• 1 pint low fat buttermilk
• 1 quart unsweetened almond milk
• 1 small discipline butter

Grains*

• 1 (16-ounce) bundle orzo pasta
• 1 large bag tortilla chips
• 1 small bundle (8-inch) flour tortillas
• 1 small bundle (6-inch) corn tortillas
• 1 small bundle dry brown rice (or 3 cups pre-cooked)
• 1 medium bundle dry prolonged grain white rice
• 1 small bundle dry quinoa (or 1 cup pre-cooked)
• 1 bundle total wheat Italian seasoned bread crumbs
• 1 bundle plain panko

Canned and Jarred

• 1 (4-ounce) can chopped inexperienced chiles
• 1 small jar pitted kalamata olive
• 1 (15-ounce) can no salt added black beans
• 2 (15-ounce) cans black beans
• 1 small jar capers
• 1 (32-ounce) carton low sodium rooster broth
• 1 small jar peanut butter
• 1 small can/jar chipotle peppers in adobo
• 1 (8-ounce) can tomato sauce
• 1 (14-ounce) can vegetable broth
• 1 small jar chunky salsa (can purchase latest from refrigerated half, if desired)

Frozen

• 1 medium bundle blueberries
• 1 medium bundle strawberries
• 1 small bundle shelled edamame
• 1 medium bundle corn kernels

Misc. Dry Gadgets

• 1 small bundle raw hemp seeds (if looking for from bulk bin, you need ¼ cup)
• 1 small bundle peanuts (if looking for from bulk bin, you need 2 tablespoons)
• 1 small bundle granulated sugar
• Nu-Naturals liquid stevia (or sweetener of your choice)
• 1 small container vanilla protein powder

*You can purchase gluten free, if desired