7 Day Healthy Meal Plan (Nov 21-27)

Procuring Checklist

Produce

• 1 medium grapefruit
• 4 medium bananas
• 1 dry pint blueberries (should purchase frozen, if desired)
• 2 medium pears
• 1 (12-ounce) bundle cranberries (should purchase frozen, if desired)
• 5 medium navel oranges
• 1 medium lemon
• 2 giant (7-ounce) Hass avocados
• 1 giant head garlic
• 1 (3-inch) piece contemporary ginger
• 1 small PLUS 1 giant shallot
• 1 medium English cucumber
• 2 medium Persian cucumbers (can sub one other small English cucumber, if desired)
• 1 medium crimson bell pepper
• 1 small jalapeno (elective, for serving with Rooster Enchilada Skillet)
• 1 1/2 kilos child bella mushrooms
• 2 kilos contemporary inexperienced beans
• 2 ¾ kilos Russet potatoes
• 3 ¼ kilos candy potatoes
• 1 (1 ½-pound) butternut squash (or 4 cups pre-cut)
• 1 (2 ½-pound) acorn squash
• 2 medium carrots
• 1 medium bag child carrots
• 1 medium bunch celery
• 1 small container sprouts (equivalent to daikon radish)
• 4 giant bunches scallions (you want about 30)
• 1 small bunch/container contemporary dill (can sub 1 tablespoon oregano in Mini Spinach Pies, if desired)
• 1 small bunch/container contemporary basil
• 1 small bunch/container contemporary thyme
• 1 small bunch/container contemporary sage
• 1 small bunch/container contemporary oregano1 small bunch/container contemporary rosemary
• 1 medium bunch contemporary Italian parsley
• 1 small bunch contemporary cilantro
• 1 medium head Boston/Bibb lettuce
• 1 small head Romaine lettuce
• 1 medium bunch Lacinato kale
• 1 medium bunch/bag broccoli rabe (rapini)
• 1 (1-pound) bag/clamshell child arugula
• 1 (1-pound) bag/clamshell combined greens
• 1 (5-ounce) bag/clamshell child spinach
• 1 dry pint grape or cherry tomatoes
• 2 medium plum tomatoes
• 3 medium crimson onions
• 2 giant Vidalia onions
• 1 small PLUS 4 medium yellow onions

Meat, Poultry and Fish

• ¾ pound cooked peeled, deveined shrimp (should purchase 1 pound uncooked and prepare dinner your self, if desired)
• 1 pound (4) wild salmon filets
• 1 (16-pound) turkey (regulate measurement/weight of turkey primarily based on what number of you’re serving. You will have about 2 ¾ kilos leftover cooked turkey to make every little thing on this meal plan.)
• 1 3/4 kilos uncooked candy Italian hen sausage
• 1 pound floor hen
• 1 (2 ½-pound) rotisserie hen
• 1 bundle center-cut bacon
• 1 pound 90% lean floor beef

Grains*

• 1 loaf thin-sliced entire grain bread (I like Dave’s Killer Bread)
• 1 bundle entire grain rolls
• 1 (1-pound) entire wheat French bread or baguette
• 1 small bundle (6-inch) corn tortillas
• 1 small bundle dry quinoa (or 1 cup pre-cooked)
• 1 small bundle dry brown rice (or 2 cups pre-cooked)
• 1 bundle spaghetti
• 1 bundle plain breadcrumbs
• 1 small bundle unbleached all-purpose flour
• 1 small bundle fast cooking oats
• 1 small bundle metal minimize oats

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)
• Rice vinegar
• Sesame oil
• Honey
• Pure maple syrup
• Hoisin sauce
• Sriracha sauce
• Mirin
• Wasabi paste
• Decreased sodium soy sauce*
• Sesame seeds
• Turmeric
• Cayenne pepper
• Crushed crimson pepper flakes
• Cumin
• Adobo seasoning
• Marjoram
• Oregano (can sub 1 tablespoon contemporary in Turkey, if desired)
• Vanilla extract
• Floor cinnamon
• Cinnamon sticks
• Dijon mustard
• Mild balsamic French dressing dressing
• Mild mayonnaise
• Crimson wine vinegar
• Garlic powder
• Paprika

Dairy & Misc. Refrigerated Gadgets

• 1 quart liquid egg whites
• 1 dozen giant eggs
• 1 (1/2-gallon) skim milk
• 1 pint 1% buttermilk
• 1 tub whipped butter
• 1 small field butter (can sub whipped butter in Candy Potato Casserole, if desired)
• 1 (16-ounce) tub low fats cottage cheese (I like Good Tradition)
• 1 small tub common or gentle bitter cream
• 1 medium wedge contemporary Parmesan cheese
• 1 small bundle common or lowered fats feta cheese
• 1 small block Gruyere cheese (can sub one other cheese in Frittata, if desired)
• 1 bundle gentle Havarti cheese
• 1 (8-ounce) bag shredded Mexican cheese mix

Canned and Jarred

• 1 (8-ounce) can water chestnuts
• 1 (32-ounce) carton turkey inventory
• 1 (32-ounce) carton lowered sodium hen broth
• 2 (32-ounce) cartons vegetable broth
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 2 jars/cans enchiladas sauce (or beneficial: ingredients to make your own)
• 1 (15-ounce) can low sodium black beans

Frozen

• 1 (8-ounce) bundle peas and carrots
• 2 packaged mini phyllo shells (equivalent to Athens)
• 1 (15-ounce) bundle chopped spinach

Misc. Dry Items

• 1 small bundle sliced almonds (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle dried cranberries (if shopping for from bulk bin, you want about ¾ cup)
• 1 small bundle unsalted cashews (if shopping for from bulk bin, you want about ½ cup)
• 1 medium bundle pecan halves (if shopping for from bulk bin, you want about 1 ½ cups)
• 1 small bundle nori (roasted seaweed)
• 1 small bottle dry white wine
• 1 container Higher than Bouillon Turkey Base
• 1 bundle brown monk fruit sweetener (or sweetener of your alternative)

*You should buy gluten free, if desired