Free 7 Day Healthy Meal Plan (November 18-24)

Procuring checklist

Produce

• 2 medium oranges
• 2 medium pears
• 5 medium bananas
• 1 (6-ounce) container recent raspberries
• 1 (6-ounce) container recent blueberries
• 1 medium PLUS 1 massive Granny Smith apples
• ½ pound seedless purple grapes
• 1 medium lemon
• 3 medium limes
• 1 medium grapefruit
• 1 small (5-ounce) avocado (plus 1 small (non-obligatory) for topping Turkey Skillet)
• 2 massive heads garlic
• 1 (2-inch) piece recent ginger
• 1 small jalapeno
• 1 small purple bell pepper
• 1 small inexperienced bell pepper
• 1 pound Brussels sprouts
• 1 small bunch celery
• 2 medium carrots
• 4 child bok choy
• 1 (8-ounce) bundle sliced mushrooms (shiitake, maitake or shimegi)
• 1 medium bunch Lacinato kale
• 1 massive bunch collard greens
• ½ medium head purple cabbage
• ½ medium head inexperienced cabbage
• 1 (5-ounce) bag/clamshell child spinach
• 1 (5-ounce) bag/clamshell child greens
• 1 small bunch scallions
• 1 small bunch cilantro
• 1 small bunch/container recent oregano
• 1 small bunch/container recent thyme (can sub dry thyme in Apple Cider Rooster, if desired)
• 1 small bunch/container recent rosemary
• 1 small vine-ripened tomato
• 1 medium purple onion
• 2 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• ½ pound thick sliced lean deli ham
• ½ pound candy Italian hen sausage
• 1 massive (about 9 ounces) boneless, skinless hen breast
• 4 bone-in hen legs (thighs and drumsticks)
• 1 pound 93% lean floor turkey
• 1 (1-pound) chuck roast
• 1 (3-pound) boneless pork shoulder blade roast
• ½ pound peeled and deveined massive shrimp
• 1 pound peeled and deveined jumbo shrimp
• 1 small bundle bacon

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 recent peppercorns)
• Cinnamon
• Pumpkin pie spice
• Vanilla extract
• Yellow mustard
• Dijon mustard
• Mild mayonnaise
• Chili powder
• Smoked paprika
• Paprika
• Cumin
• Cayenne
• Common or lowered sodium soy sauce*
• Toasted sesame oil
• Sesame seeds
• Unseasoned rice vinegar
• Bay leaves
• Sizzling sauce
• Oregano
• Garlic powder
• Thyme
• Apple cider vinegar
• Italian seasoning
• Optionally available dipping sauce for Spring Rolls: Candy chili sauce, duck sauce or spicy mustard

Dairy & Misc. Refrigerated Gadgets

• 1 18-pack massive eggs
• 1 (9-ounce) bundle three cheese tortellini (resembling Buitoni)
• 1 bundle egg roll wrappers
• 1 (6-ounce) container complete milk yogurt
• 1 (6-ounce) container nonfat Greek yogurt
• 1 small container bitter cream (non-obligatory, for topping Turkey Skillet)
• 1 (15-ounce) carton part-skim ricotta cheese
• 1 (8-ounce) container 1% (low fats) milk
• 1 pint nonfat milk
• 1 (8-ounce) block sharp cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded lowered fats Mexican cheese mix
• 1 (8-ounce) bundle sliced lowered fats Swiss cheese
• 1 medium wedge recent Parmesan cheese
• 1 small wedge recent Pecorino Romano cheese (can sub ¼ cup Parmesan in Baked Ziti, if desired)
• 1 small field butter
• Whipped cream (common or dairy free, non-obligatory for topping Pumpkin In a single day Oats)

Grains*

• 1 small bundle fast oats
• 1 small bundle fast cooking grits (not immediate)
• 1 small bundle dry lengthy grain rice
• 1 (16-ounce) bundle complete wheat ziti or cavatappi pasta (I like Delallo)
• 1 (8-ounce) bundle ramen noodles
• 1 medium bag tortilla chips
• 1 small bundle complete wheat flour
• 1 bundle (6 to 8-inch) complete wheat low carb tortillas
• 1 small loaf sliced complete grain bread

Canned and Jarred

• 1 jar pumpkin butter (or ingredients to make your own)
• 1 small jar creamy peanut butter
• 1 (32-ounce) carton unsalted hen bone broth (resembling Pacific Meals)
• 2 (32-ounce) cartons low sodium hen broth
• 2 (32-ounce) cartons low sodium beef broth
• 1 small jar Higher than Bouillon Roasted Rooster Base
• 1 jar marinara (or ingredients to make your own)
• 1 massive jar salsa
• 1 (15-ounce) can pinto beans
• 1 (15-ounce) can black beans
• 1 small jar sliced dill pickles

Frozen

• 1 small bundle corn kernels
• 1 medium bundle in-pod edamame (you want 2 cups)
• 1 field phyllo dough

Misc. Dry Items

• 1 small bundle chia seeds (if shopping for from bulk bin, you want about 2 tablespoons)
• 1 small bundle almonds (if shopping for from bulk bin, you want about ¼ cup)
• 1 small bundle pecan or walnut halves (if shopping for from bulk bin, you want about ¼ cup)
• Baking powder
• 1 small bundle brown sugar
• 1 small bundle granulated sugar
• 1 small bottle apple cider (you want 1 ¼ cups)

*You should purchase gluten free, if desired