Free 7 Day Healthy Meal Plan (Feb 3-9)

Shopping list

Produce

• 2 medium kiwi
• 1 medium grapefruit
• 1 medium ripe banana
• 2 medium limes
• 1 medium PLUS 1 large lemon
• 2 small (5-ounce) Hass avocados
• 3 medium heads garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 2 large English cucumbers
• 1 medium orange bell pepper
• 1 small red bell pepper
• 1 ¼ pounds baby bella (crimini) mushrooms
• 3 pounds broccoli florets
• 1 medium head cauliflower (or 1 ½ pounds florets)
• 1 small bunch celery
• 1 medium bunch carrots
• 8 heads baby bok choy
• 2 medium bunches scallions
• 1 small head Romaine lettuce
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (1-pound) clamshell/bag baby spinach
• 1 medium head Iceberg lettuce
• 1 small bunch cilantro
• 1 small bunch/container fresh oregano (optional garnish for Pasta Salad)
• 1 small bunch/container fresh basil (optional garnish for Lentil Bolognese)
• 1 (1-pound) package cherry or grape tomatoes
• 1 small red onion
• 3 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 package turkey bacon (I like Applegate)
• 1 package turkey pepperoni
• 1 small package sliced Proscuitto
• 1 (8-ounce) package raw chicken breakfast sausage
• 1 large package chicken wingettes and drummettes (you need 36)
• 2 pounds boneless, skinless chicken thighs or breasts (your choice, for Sesame Chicken)
• 1 ½ pounds (3) boneless, skinless chicken breasts
• 1 1/3 pounds 99% lean ground turkey
• 1 pound peeled and deveined jumbo shrimp

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)
• Pure maple syrup
• Cinnamon
• Light mayonnaise
• Sriracha sauce
• Furikake (can sub sesame seeds on Salmon Bowls, if desired)
• Sesame seeds
• Red wine vinegar
• Garlic powder
• Oregano
• Frank’s RedHot sauce
• White vinegar
• Paprika
• Chili powder
• Italian seasoning (can sub oregano in Lentil Bolognese, if desired)
• Cumin
• Bay leaves
• Honey
• Reduced sodium soy sauce*
• Rice wine vinegar
• Sesame oil
• Gochujang
• Hoisin*
• Cayenne pepper
• Thyme
• Onion powder

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small container light blue cheese dressing (or ingredients to make your own. Optional, for dipping with Chicken Wings)
• 1 small box butter
• 1 small tub light sour cream
• 1 (16-ounce) tub nonfat plain Greek yogurt
• 1 (16-ounce) tub plain nonfat yogurt (not Greek)
• 1 (8-ounce) package sliced cheddar or American cheese
• 1 (8-ounce) package shredded Mexican cheese blend
• 1 (8-ounce) package part-skim mozzarella cheese
• 1 (8-ounce) block sharp cheddar cheese
• 1 small package feta cheese
• 1 large wedge fresh Parmesan cheese
• 1 quart unsweetened almond milk or milk of your choice
• 1 quart nonfat milk

Grains*

• 1 package light whole wheat English muffins
• 1 package quick cooking steel cut oats (such as Bob’s Red Mill)
• 1 package quick cooking (not instant) grits
• 1 (1-pound) package short pasta (such as rotini, cavatappi or bow ties)
• 1 (1-pound) package high protein pasta
• 1 small package unbleached all-purpose flour
• 1 small package dry brown rice (or 3 ¾ cups pre-cooked)
• 1 (8-ounce) multigrain baguette
• 1 large bag tortilla chips

Canned and Jarred

• 1 (15.5-ounce) can kidney beans
• 2 (15.5-ounce) cans black beans
• 1 (15-ounce) can tomato sauce
• 1 (8-ounce) can tomato paste
• 1 (15-ounce) can crushed or diced tomatoes
• 2 (10-ounce) cans diced tomatoes with chilies
• 1 (4-ounce) can chopped green chili peppers
• 1 small jar pitted kalamata olives
• 1 small jar pepperoncini
• 1 small jar roasted red peppers
• 1 small jar Giardiniera (such as Victoria)
• 1 (13.75-ounce) can/jar artichoke hearts packed in water
• 1 (5-ounce) can skinless wild pink or red salmon in water
• 1 (32-ounce) carton vegetable broth
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (32-ounce) carton low sodium chicken broth

Frozen

• 1 (10-ounce) bag chopped spinach
• 1 small bag blueberries
• 1 small bag mango chunks
• 1 (10-ounce) bag corn kernels

Misc. Dry Goods

• 1 small package raw almonds (can sub 1 small jar almond butter in Tropical Lassi, if desired)
• 1 small package shelled pistachios (if buying from bulk bin, you need ½ cup)
• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• Colored sprinkles (optional, for Breakfast Banana Split)
• 1 small bottle red wine (optional, for Lentil Bolognese)
• 1 small bag dry brown, green or red lentils
• Cornstarch

*You can buy gluten free, if desired