Free 7 Day Healthy Meal Plan (Sept 23-29)

Procuring record

Produce

• 4 medium bananas
• 2 medium lemons
• 1 (6-ounce) blackberries
• 2 medium candy apples
• 1 small (5-ounce) PLUS 1 massive (6-ounce) Hass avocados
• 3 medium heads garlic
• 1 (2-inch) piece contemporary ginger
• 1 medium PLUS 1 massive pink bell pepper
• 1 massive Fresno chili
• 2 massive Cubanelle peppers
• 1 jalapeno pepper (optionally available, for Rotisserie Rooster Skillet)
• 1 pound sliced cremini mushrooms
• ½ pound sliced white mushrooms
• 1 small bunch celery
• 2 medium delicata squash (about 2 kilos complete)
• 1 medium bunch carrots
• 2 medium radishes
• 1 massive bunch scallions
• 1 small bunch contemporary Italian parsley
• 1 massive bunch contemporary cilantro
• 1 medium bunch contemporary culantro (optionally available, for sofrito)
• 1 small bunch/container/bunch contemporary sage
• 1 small bunch/container contemporary chives
• 3 medium heads Romaine lettuce
• 1 (1-pound) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag combined greens
• 1 small container microgreens (optionally available, for Vegan Caesar Salad)
• 1 medium vine-ripened tomato
• 1 small pink onion
• 1 small PLUS 5 medium PLUS 1 massive yellow onion

Meat, Poultry and Fish

• 1 (4-ounce) package deal Canadian bacon or pancetta
• 1 pound gentle Italian rooster sausage
• 1 rotisserie rooster
• 1 ½ kilos (6) boneless, skinless rooster thighs
• 1 1/3 kilos floor turkey or rooster (90-93% lean)
• 1 pound lean floor turkey
• 1 pound 93% lean floor beef
• 1 ½ kilos (4) skin-on salmon fillets

Condiments and Spices

• Additional 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)
• Pure maple syrup
• Common or mild mayonnaise
• Thyme
• Crushed pink pepper flakes (optionally available, for Vegan Caesar Salad)
• Dijon mustard
• Cumin
• Sizzling chili powder
• Chili powder
• Adobo seasoning
• Cinnamon or pumpkin pie spice
• Cayenne (optionally available, for Turkey Chili)
• Madras curry powder
• Nutmeg
• Turmeric
• Vanilla extract
• Pink wine vinegar
• Worcestershire sauce
• Floor mustard
• Paprika

Dairy & Misc. Refrigerated Objects

• 1 quart liquid egg whites
• ½ dozen massive eggs
• 1 (6-ounce) container 4% complete milk small curd cottage cheese
• 1 (32-ounce) container nonfat plain yogurt
• 1 small container bitter cream
• 1 (8-ounce) bag shredded Mexican cheese mix
• 1 (8-ounce) bag shredded cheddar cheese
• 1 small wedge contemporary Parmesan cheese
• 1 small field butter

Grains*

• 1 small package deal all-purpose flour
• 1 small package deal fast oats
• 1 small package deal dry pearled farro
• 1 package deal dry orzo
• 1 small package deal dry brown rice (or 3 cups pre-cooked)
• 1 small package deal corn tortillas
• 1 small loaf sliced complete grain bread
• 1 small sandwich roll (can sub sliced bread for Egg Sandwich)
• 1 package deal unseasoned breadcrumbs

Canned and Jarred

• 1 (2.6-ounce) packet mild tuna in water
• 1 small jar capers
• 1 (29-ounce) can tomato sauce
• 1 (28-ounce) can diced tomatoes
• 1 (8-ounce) can no salt added tomato paste
• 1 (10-ounce) can RoTel diced tomatoes
• 1 small can/jar chipotle chilis in adobo sauce
• 2 (32-ounce) cartons beef broth
• 2 (32-ounce) cartons rooster broth
• 1 (32-ounce) carton low sodium rooster broth
• 1 (32-ounce) can diminished sodium rooster or vegetable broth
• 1 (15-ounce) can low sodium black beans
• 1 (15-ounce) can white beans
• 1 (15-ounce) can chickpeas
• 1 (14-ounce) can pumpkin puree
• 1 (14-ounce) can mild coconut milk
• 1 small jar peanut butter

Frozen

• 1 small package deal corn kernels

Misc. Dry Items

• 1 (11-ounce) cartons liquid vanilla protein shake
• 1 pound dry inexperienced or brown lentils
• 1 small bottle Marsala wine
• 1 small package deal cocoa powder
• 1 small package deal uncooked sugar
• 1 small package deal walnuts (if shopping for from bulk bin, you want about ¾ cup)
• 1 small package deal uncooked cashews (if shopping for from bulk bin, you want ½ cup)
• 1 small package deal sliced toasted almonds (if shopping for from bulk bin, you want 1/3 cup)
• 1 small package deal hemp seeds (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal golden raisins (if shopping for from bulk bin, you want 2 tablespoons)
• 1 package deal dried porcini mushrooms (you want 1 ounce)
• Baking powder

*You should purchase gluten free, if desired