Free 7 Day Healthy Meal Plan (June 17-23)

Shopping list

Produce

• 1 (1-pound) container strawberries
• 1 pint blueberries
• 1 pint raspberries
• 1 pint blackberries
• 1 medium apple (any variety)
• 1 large peach
• 7 medium PLUS 1 large lemon
• 5 medium limes
• 2 small heads garlic
• 1 (2-inch) piece fresh ginger
• 2 medium (5-ounce) PLUS 4 large (6-ounce) Hass avocados (you need 2 ½ pounds whole avocados total)
• 11 Persian (mini) cucumbers
• 1 small cucumber
• 1 large ear of corn
• 1 small bunch celery
• 1 (2-pound) bag baby carrots
• 1 small red bell pepper
• 2 small jalapenos
• 2 medium radishes
• 1 pound asparagus
• 1 medium leek
• 2 large bunches scallions
• 1 small package microgreens (optional, for Caesar Salad)
• 1 large package tri-color coleslaw mix (you need 6 cups)
• 4 small heads Romaine lettuce (can buy 3 and sub Iceberg lettuce for Buffalo Chicken Salad, if desired)
• 1 small head Iceberg lettuce
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell baby arugula
• 1 large bunch fresh cilantro
• 1 medium bunch fresh Italian parsley
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh basil
• 1 pint cherry tomatoes
• 3 medium PLUS 1 large vine-ripened tomatoes
• 2 medium beefsteak or heirloom tomatoes
• 1 medium PLUS 1 large red onion
• 1 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 pound (2) raw boneless, skinless chicken breasts OR 1 rotisserie chicken
• 2 1/4 pounds (8) raw boneless, skinless chicken thighs
• 1 pound 93% lean ground turkey
• 1 package center-cut bacon
• 3 ounces sliced organic deli chicken or turkey
• 1 ½ pounds raw jumbo peeled and deveined shrimp
• 1 pound raw sushi grade tuna
• 1 ½ pounds (4) wild salmon fillets

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
• Franks RedHot sauce
• White wine vinegar
• Garlic powder
• Gochujang sauce
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Chili powder
• Cayenne pepper
• Bay leaves
• Cumin
• Oregano
• Red wine vinegar
• Crushed red pepper flakes (optional, for Caesar Salad)
• Dijon mustard
• Balsamic vinegar
• Sriracha sauce
• Wasabi paste
• Paprika
• Cajun seasoning
• Herbs de Provence
• Furikake (I like Eden Shake)

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small package blue cheese
• 1 medium wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) container unsweetened almond, oat or milk of your choice
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 2 (14-ounce) containers extra firm tofu

Grains*

• 1 package 100-calorie sandwich rolls, flats, etc.
• 1 small loaf whole-grain bread
• 1 small package corn tortillas (you need 8)
• 1 (1-pound) package dry orzo pasta
• 1 small package dry quinoa (or 3 cups pre-cooked)
• 1 small package dry pearl (Israeli) couscous
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 package plain panko breadcrumbs

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar capers
• 1 (15-ounce) black beans (I like Goya)
• 1 (32-ounce) carton low sodium chicken broth
• 1 (14-ounce) can reduced sodium chicken broth
• 1 (15-ounce) can artichoke hearts in water

Frozen

• 1 medium package blueberries
• 1 medium package strawberries
• 1 small package peas
• 1 small package shelled edamame
• 1 (9-inch) regular pie crust

Misc. Dry Goods

• 1 small package vanilla protein powder
• 1 small package hemp seeds (if buying from bulk bin, you need 2 tablespoons)
• 1 small package raw cashews (if buying from bulk bin, you need ½ cup)
• 1 small package chia seeds (optional, for topping Smoothie Bowls)

Non-Food Items

• Parchment paper

*You can buy gluten free, if desired