Free 7 Day Healthy Meal Plan (May 6-12)

Shopping list

Produce

• 1 medium kiwi
• 1 small mango
• 1 pound cherries
• 2 medium bananas
• 2 (6-ounce) packages blackberries
• 1 (6-ounce) package raspberries
• 1 dry pint blueberries
• 1 (12-ounce) package strawberries
• 2 medium limes
• 3 medium lemons
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 2 medium heads garlic
• 2 medium shallots
• 1 medium PLUS 1 large red bell pepper
• 1 ½ pounds broccoli florets
• ¾ pound cauliflower florets
• 1 large English cucumber
• 1 (12-ounce) package baby zucchini
• ¾ pound baby bok choy
• 1 small package alfalfa or broccoli sprouts
• 1 pound asparagus
• 1 small bunch celery
• 1 ½ pounds (4 medium) sweet potatoes
• 1 large package baby carrots
• 2 large bunches scallions
• 1 large package/bunch fresh basil
• 1 small package/bunch fresh dill
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell mixed baby greens
• 1 small head romaine lettuce
• ½ small head white cabbage (or 1 small bag pre-shredded)
• 5 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 pound boneless, skinless chicken breasts
• 8 boneless, skinless chicken thighs
• 1 pound 93% lean ground turkey
• 1 ½ pounds sirloin tip steak
• 1 pound peeled and deveined jumbo shrimp
• 1 package center-cut bacon
• 6 ounces sliced deli pastrami

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
• Red wine vinegar
• Fish sauce
• Apple cider vinegar
• Garlic powder
• Cumin
• Mexican hot chili powder
• Honey
• Adobo seasoning
• Crushed red pepper flakes
• Ground cinnamon
• Vanilla extract
• Ketchup
• Worcestershire sauce
• Hot sauce (such as Frank’s RedHot)
• Onion powder
• Oregano
• Champagne vinegar
• White vinegar
• Sazon

Dairy & Misc. Refrigerated Items

• 1 package egg roll wrappers
• 1 (16-ounce) package firm tofu
• 1 small jar/package sauerkraut
• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 small container tzatziki (optional, for Meatball Bowls. Can use Greek yogurt, if desired)
• 1 small container light sour cream
• 1 small box unsalted butter
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) block Gruyère cheese
• 1 small block reduced fat Swiss cheese
• 1 medium wedge fresh Parmesan cheese
• 1 (15-ounce) part-skim ricotta cheese
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 (8-ounce) container nonfat milk

Grains

• 1 small loaf sliced multi-grain bread
• 1 (8-ounce) French baguette
• 1 package seasoned panko breadcrumbs
• 1 package unseasoned panko breadcrumbs
• 1 package seasoned breadcrumbs (can sub 2 ½ tablespoons seasoned panko, if desired)
• 1 medium package long grain white rice
• 1 small package dry pearl Israeli couscous
• 1 package orzo pasta
• 1 package flat rice noodles
• 1 small package old fashioned or quick oats
• 1 small package unbleached all-purpose flour

Canned and Jarred

• 1 (5-ounce) can albacore or chunk light tuna in water
• 1 jar/package Thai green curry paste (such as Thai Kitchen)
• 1 small can/jar chipotle chilis in adobo sauce
• 1 (13.5-ounce) can light coconut milk
• 1 (32-ounce) carton reduced sodium chicken or vegetable broth
• 1 (28-ounce) can tomato sauce
• 1 small jar peanut butter
• 1 small jar horseradish

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
• Monk fruit sweetener, stevia or your favorite sweetener (can use honey in Chia Pudding, if desired)
• 1 small package dried shredded unsweetened coconut (if buying from bulk bin, you need 2 tablespoons)
• 1 small package light brown sugar
• 1 small package walnut halves (if buying from bulk bin, you need 1 tablespoon)
• 1 small package pecan halves (if buying from bulk bin, you need about ½ cup)
• 1 small package vanilla protein powder (I like Orgain)
• 1 package sugar free chocolate chips
• 1 package chicken bouillon cubes