Free 7 Day Healthy Meal Plan (August 5-11)

Shopping list

Produce

• 1 ¼ pound cherries
• 1 (12-ounce) container strawberries
• 3 (6-ounce) containers berries (your choice)
• 4 medium peaches
• 5 medium PLUS 1 large lemon
• 2 medium (6-ounce) Hass avocados
• 4 mini (Persian) cucumbers (can sub 1 large English, if desired)
• 2 medium zucchini
• 1 small head garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 1 small yellow or orange bell peppers
• 1 small PLUS 1 medium red bell pepper
• 1 small bunch celery
• 2 medium carrots
• 4 medium PLUS 3 large ears of corn
• 4 ounces white mushrooms
• 1 pound baby Yukon Gold or red potatoes
• 1 ¼ pounds Russet or Yukon Gold potatoes
• 1 medium head broccoli
• 1 small bunch scallions
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh chives
• 1 (1-pound) clamshell/bag baby arugula
• 1 medium head Romaine, Butter or Iceberg lettuce
• 1 small head white cabbage
• 2 dry pints cherry or grape tomatoes
• 2 medium heirloom tomatoes
• 4 medium plum tomatoes
• 2 small vine-ripened tomatoes
• 1 small PLUS 1 medium red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 (3-ounce) package sliced Nova Lox (smoked salmon)
• 1 ¼ pound sushi grade tuna steaks
• 1 ½ pounds peeled, deveined, tail-off jumbo shrimp
• 1 rotisserie chicken
• 1 ½ pounds 93% lean ground chicken
• 2 ½ pounds boneless, center-cut pork loin roast
• 1 ¼ pounds 93% lean ground beef sirloin
• 1 pound 90% lean ground beef
• 1 package center-cut bacon

Condiments and Spices

• Extra 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 fresh peppercorns)
• Light or regular mayonnaise
• Dijon mustard
• Seasoned salt, such as Lawry’s
• Everything Bagel Seasoning or other bagel toppings (optional, for Easy Bagel)
• Red wine vinegar
• Balsamic glaze (I like Delallo)
• Liquid hickory smoke
• Garlic powder
• BBQ sauce (or ingredients to make your own)
• Apple cider vinegar
• Old Bay seasoning
• Cinnamon
• Vanilla extract
• Balsamic vinegar
• White wine vinegar
• Soy sauce*
• Honey
• Toasted sesame oil
• Black and white sesame seeds
• Onion powder
• Ketchup, honey mustard, etc. (optional for dipping Chicken Nuggets)
• Worcestershire sauce
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small package blue cheese
• 1 (4-ounce) log goat cheese
• 1 small package feta cheese
• 1 (4-ounce) chunk fresh mozzarella (or package mozzarella pearls)
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small wedge fresh Parmesan cheese
• 1 small box butter

Grains*

• 1 small package all-purpose unbleached flour
• 1 small package white whole wheat flour
• 1 package rigatoni or bowtie pasta
• 1 package acini di pepe pasta
• 1 package whole grain rolls
• 1 package whole wheat hamburger buns (you need 8)
• 1 small package corn tortillas (you need 8)
• 1 package seasoned breadcrumbs

Canned and Jarred

• 1 small jar capers
• 1 small jar pitted Kalamata olives
• 1 (14-ounce) can hearts of palm
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (28-ounce) can tomato sauce
• 1 (28-ounce) can crushed or diced tomatoes (I like Tuttorosso)
• 1 (14-ounce) can chicken broth (optional, for Chicken Salad)
• 1 (32-ounce) carton beef stock
• 1 small jar unsweetened apple sauce

Frozen

Misc. Dry Goods

• 1 small package brown sugar
• Baking soda
• Baking powder
• 1 small package walnut halves (if buying from bulk bin, you need about 1 cup)
• 1 small package dried unsweetened cranberries (if buying from bulk bin, you need ¼ cup)
• 1 small package shelled raw sunflower seeds (if buying from bulk bin, you need ¼ cup)

Non-Food Items

*You can buy gluten free, if desired