Everything you need to buy and prepare for food blogger Jonathan Melendez’s ‘Week of Meals’ recipes

All the ingredients and prep to do before the week starts. Meat and seafood 1 flat iron steak 8 ounces large, raw, peeled and deveined shrimp 4 ounces Spanish chorizo or other cured smoked sausage 2 cans water-packed tuna Freezer section 12 ounces frozen peas Dairy section 2 cups shredded Monterey Jack cheese 1 cup plain Greek yogurt 1 cup sour cream 6 large eggs Bakery/deli Section 4 burrito-size flour tortillas 4 flour or corn tortillas Produce 4 ounces green beans 2 large avocados 1 medium avocado 2 medium vine-ripe tomatoes 1 small yellow onion 1 medium red onion 1 small red onion 1 shallot 6 garlic cloves 1 red bell pepper 1 small jalapeño 1 large bunch flat-leaf parsley 1 large bunch mint 1 bunch cilantro 5 lemons 3 limes 4 large russet potatoes 1/2 pint cherry tomatoes 1 pound sliced cremini or button mushrooms Pantry 1 can black beans 1 can chickpeas 1 1/2 cups couscous 1/4 cup pitted kalamata olives 1 packet low-sodium taco seasoning AT-HOME STAPLES: These ingredients we’re expecting you to already have. Oil and vinegar 1 cup plus 1 teaspoon everyday olive oil Spices 2 teaspoons sweet paprika Dry goods 2 cups long-grain white rice 1/4 cup all-purpose flour Condiments 2 tablespoons tahini 1 tablespoon Dijon mustard SUNDAY PREP This is cooking you’ll want to do on the day you go shopping, preferably Sunday, to get more laborious or time-consuming cooking out of the way. Cook the rice 1 For the 2 cups of cooked rice you’ll need to make the Paella Fried Rice, begin by rinsing 2 cups of long-grain white rice in a sieve under cold running water until the water runs clear then let drain. 3 Set aside 2 cups of cooked rice on a plate to cool completely then transfer to the refrigerator until ready to use in the Paella Fried Rice.