Free 7 Day Healthy Meal Plan (June 24-30)

Shopping list

Produce

• 4 medium plums
• 6 medium peaches
• 2 (6-ounce) containers fresh berries (your choice)
• 2 medium limes
• 1 medium lemon
• 2 large heads garlic
• 1 medium shallot
• 1 (4-inch) piece fresh ginger
• 2 small PLUS 3 medium red bell peppers
• 1 medium yellow bell peppers
• 4 pounds zucchini
• 4 medium (6-ounce) Hass avocados
• 1 pound fresh green beans
• 2 (12-ounce) packages riced cauliflower
• 2 medium carrots (or 1 small bag pre-shredded)
• 2 large bunches scallions
• 3 ounces sliced mushrooms
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 (5-ounce) bag/clamshell baby arugula
• 1 (1-pound) bag/clamshell mixed greens
• 1 small head Iceberg lettuce
• 1 (1-pound) container cherry or grape tomatoes
• 2 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 2 small PLUS 2 medium red onions
• 1 small PLUS 3 medium yellow onions

Meat, Poultry and Fish

• 3 pounds (8) boneless, skinless chicken breasts
• 1 1/3 pounds 93% lean ground turkey
• ¾ pound turkey or chicken breakfast sausage
• ¾ pound thin sliced deli turkey breast (I like Boar’s Head)
• 1 package center-cut bacon
• 1 ½ pounds peeled and deveined shrimp
• 1 ½ pounds (4) skinless wild salmon fillets
• 2 pounds flank steak

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)
• Garlic powder
• Onion powder
• Dried parsley
• Smoked paprika
• Paprika
• Italian seasoning
• Cayenne pepper
• Balsamic glaze
• Reduced sodium soy sauce*
• Curry powder
• Sriracha sauce
• Chipotle chili powder
• Cinnamon
• Honey
• Crushed red pepper flakes
• Rice vinegar
• Red wine vinegar
• Pure maple syrup
• Sesame oil
• Regular or light mayonnaise

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 quart liquid egg whites
• 2 (14-ounce) packages extra-firm tofu
• 1 small box butter
• 1 (8-ounce) block reduced fat cream cheese
• 1 pint nonfat milk
• 1 (8-ounce) container almond milk or milk of your choice
• 1 (8-ounce) bag shredded reduced fat shredded cheddar cheese
• 1 (8-ounce) block or bag shredded sharp cheddar cheese
• 1 (4-ounce) chunk fresh mozzarella
• 1 medium wedge fresh Parmesan cheese
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)

Grains*

• 1 package corn or taco size low carb tortillas (such as La Tortilla Factory Whole Wheat Low Carb)
• 1 package dry orzo pasta
• 1 package whole wheat seasoned breadcrumbs
• 1 package dry brown rice (or 3 cups pre-cooked)
• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 (8-ounce) loaf wheat ciabatta or sour dough bread

Canned and Jarred

• 1 (15-ounce) can Great Northern or white kidney beans
• 1 (14-ounce) can hearts of palm
• 1 (14-ounce) can chicken broth
• 2 (5-ounce) cans light tuna in water
• 1 small jar smooth peanut butter

Frozen

• 1 large package shelled edamame (you need 3 cups)

Misc. Dry Goods

• 1 small package peanuts (if buying from bulk bin, you need ¼ cup)
• 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
• 1 small package chia seeds (if buying from bulk bin, you need 2 tablespoons)
• 1 small bottle white wine
• 1 small package brown sugar
• 1 small package vanilla protein powder

Non-Food Items

• Toothpicks

*You can buy gluten free, if desired