Free 7 Day Healthy Meal Plan (June 10-16)

Shopping list

Produce

• 1 pint blackberries
• 1 pint raspberries
• 1 (1-pound) container strawberries
• 1 large red apple
• 1 medium PLUS 2 large lemons
• 2 medium limes
• 2 medium peaches
• 1 small (5-ounce) Hass avocado
• 2 medium ears of corn
• 2 medium English cucumbers
• 1 pound zucchini
• 2 small beets
• 3 pounds broccoli florets
• 1 medium bell pepper
• 1 1/3 pound baby red potatoes
• ½ pound sliced mushrooms
• 2 large carrots (or 1 bag pre-shredded)
• 2 medium heads garlic
• 1 small shallot
• 1 small bunch scallions
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag baby spinach
• 1 small PLUS 1 large head Romaine lettuce
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• ½ small head green cabbage (or 1 medium bag pre-shredded)
• 1 pint PLUS 1 (1-pound) container grape or cherry tomatoes
• 1 medium heirloom tomato
• 5 medium PLUS 1 large vine ripened tomatoes
• 2 medium red onions
• 1 small yellow onion

Meat, Poultry and Fish

• 1 pound skirt steak
• 2 pounds flank steak or London broil
• 2 pounds boneless, skinless chicken breasts
• 1 ½ pounds peeled and deveined jumbo shrimp
• 1 ¾ pounds (4) flounder, tilapia or sole fillets
• 3 ounces sliced deli turkey
• 1 small package sliced genoa salami
• 1 small package turkey pepperoni
• 1 small package Capicola (or 1 ounce from deli counter)
• 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)
• Red wine vinegar
• Dijon mustard
• Cinnamon
• Honey
• Light mayonnaise
• Ancho chili powder
• Cumin
• Rice wine vinegar
• Sesame oil
• Onion powder
• Sriracha sauce
• Sesame seeds
• Reduced sodium soy sauce*
• Italian seasoning
• Crushed red pepper flakes (optional, for Bagel Sandwiches)
• Balsamic vinegar
• Oregano
• Paprika
• Garlic powder
• White wine vinegar

Dairy & Misc. Refrigerated Items

• 2 dozen plus 1 6-pack large eggs
• 2 (16-ounce) containers low fat cottage cheese (I like Good Culture)
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small box butter
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (12-ounce) chunk fresh mozzarella cheese
• 1 medium wedge fresh Parmesan cheese
• 1 small package cotija, queso fresco or feta cheese
• 1 pint 1% milk (or milk of your choice)
• 1 container light whipped cream

Grains*

• 1 medium package all-purpose or white whole wheat flour
• 1 (7 to 8-ounce) loaf whole wheat French bread or ciabatta
• 1 small package corn tortillas (you need 8)
• 1 (16-ounce) package whole wheat orzo pasta
• 1 (16-ounce) package lasagna noodles (not no-boil)
• 1 medium package dry brown rice (or 6 cups pre-cooked)

Canned and Jarred

• 1 (5-ounce) can tuna in water
• 1 small can/jar anchovy filets in oil
• 1 small jar pesto (or ingredients to make your own)
• 1 small jar pickled jalapenos
• 1 small jar pickled pepperoncini or banana peppers
• 1 large jar capers
• 1 small jar mixed pitted olives
• 1 large jar roasted red peppers
• 1 large jar/can artichoke hearts
• 1 jar marinara (or ingredients to make your own)
• 1 small can whole San Marzano tomatoes
• 1 (4-ounce) can tomato paste

Misc. Dry Goods

• Baking powder
• Cornstarch
• 1 small package powdered sugar
• 1 small package brown sugar
• 1 small package chopped walnuts (if buying from bulk bin, you need 1 tablespoon)
• 1 medium package shelled pistachios (if buying from bulk bin, you need about ¾ cup)

*You can buy gluten free, if desired