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

Shopping list

Produce

• 1 medium kiwi
• 1 small mango
• 2 small PLUS 1 medium bananas
• 1 (6-ounce) package blackberries
• 1 (6-ounce) package raspberries
• 1 (1-pound) package strawberries
• 1 ¼ pounds cherries
• 3 medium limes
• 1 medium lemon
• 2 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 2 small jalapenos
• 1 small PLUS 2 medium PLUS 1 large red bell peppers
• 1 medium green bell pepper
• 1 medium yellow bell pepper
• 2 large cubanelle peppers
• 2 large zucchini
• 1 (3.5-ounce) package shiitake mushrooms
• 6 ears of corn
• 1 medium English cucumber
• 2 medium carrots (or 1 small bag pre-shredded)
• 1 small bunch scallions
• 1 small package snow peas (if buying in bulk, you need 1 cup)
• ¾ pound broccoli florets
• 1 small PLUS 1 large bunch fresh cilantro
• 1 medium bunch culantro (optional, for sofrito, if you can find it)
• 1 small bunch/container fresh oregano (can use ¼ teaspoon dry on Cucumber Salad, if desired)
• 1 small bunch/container fresh basil
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag mixed baby greens or arugula
• 1 small head Romaine lettuce
• 6 small PLUS 6 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small PLUS 1 large red onion
• 1 small PLUS 3 medium yellow onions

Meat, Poultry and Fish

• 3 pounds beef eye of round or bottom round roast
• 1 ½ pounds (4) boneless, skinless chicken breasts
• 2 pounds (8) thinly sliced boneless, skinless chicken breast cutlets
• 14 ounces mild Italian chicken sausage
• 1 package center-cut bacon
• 1 ½ pounds (4) white fish fillets (such as flounder, fluke or tilapia)

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
• Cayenne pepper
• Champagne vinegar
• Dried basil
• Reduced sodium soy sauce*
• Honey
• Toasted sesame oil
• Sriracha sauce
• Cumin
• Oregano
• Ground cloves
• Bay leaves
• Sazon
• Crushed red pepper flakes
• Pure maple syrup
• Ground cinnamon
• Salsa Lizano
• Ground ginger
• Mayonnaise
• Italian seasoning
• Red wine vinegar
• Cajun seasoning

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 package (block) feta cheese
• 1 quart unsweetened vanilla almond milk
• 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small wedge fresh Parmesan cheese
• 1 small package hummus (any variety)

Grains*

• 1 (16-ounce) package orzo pasta
• 1 (16-ounce) package whole wheat spaghetti
• 1 package whole wheat pita bread
• 1 loaf sliced whole grain bread
• 1 small package dry white rice
• 1 medium package corn tortillas (you need 16)

Canned and Jarred

• 1 small jar/can chipotle peppers in adobo
• 1 (4-ounce) can tomato paste
• 4 (15-ounce) cans black beans
• 1 small jar peanut or almond butter
• 1 small jar kalamata olives
• 1 (32-ounce) carton low sodium chicken broth

Frozen

• 1 small bag corn kernels
• 1 small bag strawberries

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package pecan halves (if buying from bulk bin, you need about ½ cup)
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 2 tablespoons)
• 1 small package sliced almonds (if buying from bulk bin, you need ½ cup)
• Monk fruit, stevia or your favorite sweetener (can use 1 tablespoon maple syrup or honey in Chia Pudding, if desired)
• 1 package chicken bouillon or Better than Bouillon
• Colored sprinkles (optional, for Breakfast Banana Split)

*You can buy gluten free, if desired