July 2025 Comprehensive Shopping List

This comprehensive list covers all ingredients for your ultra-varied 5:2 fasting meal plan for July 2025, adhering to all your dietary restrictions (tomato-free, liver-friendly, no fish, no turkey, no cottage cheese).

Remember to adjust quantities based on your exact needs and how often you plan to make each dish.

• Fruits:
  • Mixed Berries (blueberries, raspberries, etc. - fresh or frozen): 2-3 large bags/containers
  • Apples: 6-8 medium/large (various types for eating and cooking)
  • Avocados: 6-8 medium
  • Bananas: 3-4 (for smoothie bowls)
  • Dried Apricots: 1 small bag (for Moroccan tagine)
• Vegetables:
  • Spinach (baby or fresh): 4-5 large bags/containers
  • Mushrooms (cremini or white): 3-4 large containers
  • Cucumbers: 6-8 medium
  • Bell Peppers (yellow, orange, green - NO red): 10-12 large (various colors for variety)
  • Carrots (shredded or whole): 2 large bags/bunches
  • Kale: 2-3 bunches or bags
  • Sweet Potatoes: 4-6 medium/large
  • Parsnips: 1-2 lbs
  • Brussels Sprouts: 1-2 lbs
  • Red Onion: 2-3 medium
  • Yellow/White Onions: 3-4 large
  • Green Beans: 2-3 lbs fresh or frozen
  • Zucchini: 3-4 medium (for stir-fry and noodles)
  • Bok Choy: 1-2 heads
  • Snap Peas: 1-2 bags
  • Celery: 2-3 bunches
  • Asparagus: 2-3 bunches
  • Green Cabbage: 1 large head
  • Fresh Ginger: 2 large roots
  • Fresh Garlic: 3-4 heads
  • Lemons: 4-6
  • Fresh Mint: 2-3 bunches
  • Fresh Cilantro: 2-3 bunches
  • Fresh Dill: 1-2 bunches
  • Fresh Chives: 1 bunch (optional)
  • Cauliflower: 2-3 large heads
  • Lettuce Cups (Butter or Romaine hearts for wraps): 1-2 packs

• Grains & Legumes:
  • Rolled Oats (Old Fashioned): Large container
  • Chia Seeds: 1 large bag
  • Quinoa: 1 large bag
  • Brown Rice: 1 large bag
  • Wild Rice: 1 large bag
  • Couscous: 1 box/bag
  • Soba Noodles (check ingredients for tomato-free): 1-2 packs
  • Chickpeas (canned, unsalted, rinsed): 3-4 cans
  • Kidney Beans (canned, unsalted, rinsed): 1-2 cans
  • Black Beans (canned, unsalted, rinsed): 1-2 cans
  • Green or Brown Lentils (dry or canned): 2-3 bags/cans
  • Whole-grain wraps (ensure tomato-free ingredients): 2-3 packs
  • Whole-grain bread/toast: 1-2 loaves
  • Whole Wheat Pancake Mix (ensure tomato-free ingredients) or ingredients for homemade: 1 box/ingredients
  • Granola (low sugar, optional): 1 bag
• Nuts & Seeds:
  • Slivered Almonds: 1 bag
  • Chopped Pecans: 1 bag
  • Pumpkin Seeds: 1 bag
  • Sunflower Seeds: 1 bag
  • Almond Butter: 1 large jar
  • Peanut Butter (natural, unsweetened): 1 large jar
  • Sesame Seeds: 1 jar/bag
  • Chopped Peanuts: 1 bag
• Oils & Vinegars:
  • Extra Virgin Olive Oil: 1 large bottle
  • Sesame Oil: 1 small bottle
  • Apple Cider Vinegar: 1 bottle
  • Rice Vinegar: 1 bottle
  • White Wine Vinegar: 1 bottle
  • Coconut Oil: 1 jar (for curry)
• Condiments & Spices:
  • Tamari (gluten-free soy sauce alternative) or Soy Sauce: 1 large bottle
  • Hummus (ensure tomato-free): 1-2 containers
  • Mayonnaise (ensure tomato-free): 1 jar
  • Dijon Mustard (check ingredients for tomato-free): 1 jar
  • Maple Syrup or Honey: 1 bottle
  • Vanilla Extract: 1 bottle
  • Dried Herbs: Oregano, Thyme, Rosemary, Sage, Dill, Bay Leaves
  • Ground Spices: Cumin, Coriander, Garlic Powder, Onion Powder, Black Pepper, Salt, Turmeric, Ginger Powder, Smoked Paprika (ensure no chili pepper), Garam Masala, Cinnamon
  • Everything Bagel Seasoning (optional)
  • Nutritional Yeast (optional)
• Broths:
  • Vegetable Broth: 4-5 large cartons (low sodium)
  • Chicken Broth: 3-4 large cartons (low sodium)
  • Beef Broth: 2-3 large cartons (low sodium)
• Other:
  • Cornstarch or Arrowroot Powder (for thickening sauces)
  • Unsweetened Almond Milk: 2-3 cartons (for smoothies, oatmeal, chia pudding)
  • Water Chestnuts (canned, for stir-fry)
  • Full-Fat Coconut Milk (canned): 1-2 cans (for curry)
  • Protein Powder (vanilla or unflavored, optional for smoothie bowls): 1 container

• Dairy/Alternatives:
  • Plain Unsweetened Greek Yogurt: 2-3 large tubs (for breakfasts, as a side)
  • Feta Cheese (crumbled, optional): 1 small container
• Proteins:
  • Eggs (large): 3-4 dozen
  • Liquid Egg Whites: 1 carton
  • Chicken Breast (boneless, skinless): Large pack (2-3 lbs)
  • Chicken Thighs (boneless, skinless): Large pack (1-2 lbs)
  • Lean Ground Beef (90% lean or higher): 1-2 lbs
  • Lean Ground Bison: 1-1.5 lbs
  • Beef Sirloin (or similar lean cut for skewers): 1-1.5 lbs
  • Beef Chuck Roast (for slow cooker): 1-1.5 lbs
  • Lamb Chops (loin or rib chops): 1-1.5 lbs
  • Lean Ground Lamb: 1-1.5 lbs
  • Pork Tenderloin: 1 large piece (1-1.5 lbs)
  • Lean Pork Chops: 2-3 cuts
  • Extra-firm Tofu: 1-2 blocks