Free 7 Day Healthy Meal Plan (July 1-7)

Shopping list

Produce

• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container blueberries
• 1 (12-ounce) container strawberries
• 1 medium apple
• ½ pound seedless red grapes
• 1 medium apple
• 1 medium kiwi
• 1 small ripe mango PLUS 1 medium (underripe) mango
• 5 medium lemons
• 1 medium lime
• 2 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 4 medium PLUS 3 large ears of corn
• 1 medium red bell pepper
• 1 medium green bell pepper
• 1 pound green beans
• 8 ounces sliced mushrooms
• 2 medium English cucumbers
• 4 mini (Persian) cucumbers
• 1 small zucchini
• 1 small bunch celery
• 1 medium bag shredded carrots
• 2 (16-ounce) bags riced cauliflower
• 1 pound florets PLUS 1 large head broccoli
• 1 ½ pounds baby red potatoes
• 3 large bunches scallions (you need about 25)
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 (1-pound) clamshell/bag baby spinach
• 1 (1-pound) clamshell/bag baby arugula
• 1 small head Romaine lettuce
• 1 small head green cabbage (or 1 bag pre-shredded)
• ½ small head purple cabbage (or 1 bag pre-shredded)
• 1 dry pint grape or cherry tomatoes
• 2 large vine-ripened tomatoes
• 1 small plum tomato
• 1 small PLUS 1 medium red onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 (18-ounce) pork tenderloin
• 1 (1-pound) trimmed NY strip steak
• 1 pound tail-off, peeled and deveined raw jumbo shrimp
• 1 (8-ounce) package sliced lox (smoked salmon)
• 4 ounces sushi grade tuna (buy frozen or closer to Friday)
• 1 pound 93% lean ground turkey
• 1 ¼ pound (4) flounder fillets
• 3 ½ pounds boneless, skinless chicken breasts (I prefer organic)
• 1 (4-ounce) package genoa salami
• 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 mayonnaise
• Cumin
• Hot sauce
• Tajin
• Crushed red pepper flakes
• Dijon mustard
• Reduced sodium soy sauce*
• Rice wine vinegar
• Honey
• Sesame oil
• Black and white sesame seeds
• Red wine vinegar
• White wine vinegar
• Garlic powder
• Dried parsley
• Balsamic vinegar
• Champagne vinegar
• Dried onion flakes
• Ketchup
• Mustard
• Worcestershire sauce
• Honey
• Sriracha sauce
• Wasabi paste
• Furikake (I like Eden Shake)
• Optional bagel toppings, such as Everything Bagel Seasoning
• Adobo seasoning
• Italian seasoning
• Sazon (optional, for Chicken Bites)
• Dried basil
• Chili powder
• Paprika
• Italian dressing

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 pint liquid egg whites
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small box unsalted butter
• 1 small tub light cream cheese
• 1 package cotija cheese
• 1 (8-ounce) chunk fresh mozzarella
• 1 (8-ounce) package sliced cheddar cheese
• 1 (8-ounce) package sliced reduced fat provolone or mozzarella cheese
• 1 medium wedge fresh Parmesan cheese
• 1 (8-ounce) container unsweetened vanilla almond milk

Grains*

• 1 package hamburger buns
• 1 package whole grain rolls (I like Martin’s Whole Wheat Potato)
• 1 small package quick oats
• 1 package seasoned white or whole wheat bread crumbs
• 1 (16-ounce) package fusilli pasta (I like Delallo)
• 1 (16-ounce) package orzo pasta
• 1 small package unbleached all-purpose flour
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package corn tortillas (you need 8)

Canned and Jarred

• 1 (32-ounce) carton low sodium chicken broth
• 1 (16-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 small can/jar chipotle peppers in adobo
• 1 small can/jar anchovy filets
• 1 medium jar pepperoncini
• 1 small can sliced black olives
• 1 small jar capers

Frozen

• 1 small package shelled edamame

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you need about 1/3 cup)
• 1 small package walnuts (if buying from bulk bin, you need 1 tablespoon. Can buy extra pecans and sub in Greek Yogurt with Berries, if desired)
• 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 2 tablespoons)
• Monk fruit sweetener, stevia or sweetener of choice
• 1 bottle dry white wine
• Baking powder

*You can buy gluten free, if desired