Free 7 Day Healthy Meal Plan (April 29-May 5)

Shopping list

Produce

• 4 medium bananas
• 5 medium lemons
• 1 medium lime
• 2 (5-ounce) container fresh berries (your choice)
• 1 small (5-ounce) PLUS 3 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 3 medium heads garlic
• 1 medium shallot
• 1 small PLUS 1 large red bell pepper
• 2 large cubanelle peppers
• 1 medium (7-ounce) zucchini
• 1 small English cucumber
• 2 ½ pounds baby gold or red potatoes
• 2 pounds Russet potatoes
• 1 small bunch radishes
• 2 small carrots
• 2 medium bunches broccolini
• 2 large bunches scallions (you need about 20)
• 1 large bunch fresh Italian parsley
• 2 large bunches fresh cilantro
• 1 medium bunch culantro (optional, for sofrito)
• 1 small package/bunch fresh basil
• 1 medium head Romaine lettuce
• 1 (1-pound) head escarole
• 1 large bunch Lacinato kale
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell baby arugula
• 1 (1-pound) container grape or cherry tomatoes
• 1 heirloom tomato
• 1 medium red onion
• 2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 2 ¼ pounds 99% lean ground turkey
• 1 pound 93% lean ground turkey
• 1 pound mild Italian chicken sausage
• 1 (6-ounce) boneless, skinless chicken breast
• 1 rotisserie chicken (buy closer to end of the week)
• 1 pound peeled and deveined jumbo shrimp
• 2 (12-ounce) skin-on Steelhead Trout fillets
• 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)
• Adobo seasoning
• Garlic powder
• Cumin
• Chili powder
• Chipotle chili powder
• Paprika
• Oregano
• Light mayonnaise
• Sriracha sauce
• Furikake
• Crushed red pepper flakes
• Dijon mustard
• White wine vinegar
• Red wine vinegar
• Dried parsley
• Dried basil
• Onion powder
• Honey
• Sesame seeds
• Dried onion flakes
• Dried garlic flakes
• Poppy seeds
• Sazon (or ingredients to make your own)

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 small box unsalted butter
• 1 tub whipped butter (can sub unsalted plus a pinch of salt in Mashed Potatoes, if desired)
• 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
• 1 (16-ounce) tub nonfat plain Greek yogurt
• 1 (8-ounce) tub light sour cream
• 1 pint 1% buttermilk
• 1 (8-ounce) bag reduced fat shredded Mexican blend cheese
• 1 (8-ounce) bag part-skim shredded mozzarella cheese
• 1 small PLUS 1 large wedge fresh Parmesan cheese
• 1 small package gorgonzola or blue cheese

Grains

• 1 small package corn tortillas (you need 8)
• 1 package (7-inch) whole wheat low carb tortillas (such as La Tortilla Factory)
• 1 small package whole wheat hamburger buns
• 1 package lasagna noodles
• 1 package orzo pasta
• 1 small package quick oats
• 1 package seasoned whole wheat breadcrumbs
• 1 small package dry brown rice (or ¾ cup cooked)
• 1 small package long grain rice (such as Carolina)

Canned and Jarred

• 1 (5-ounce) can skinless wild pink or red salmon in water
• 1 (14-ounce) can hearts of palm
• 1 (12-ounce) jar marinated artichokes
• 1 (14-ounce) can artichoke hearts
• 1 small can/jar anchovy filets
• 1 small jar capers
• 1 (15-ounce) can black beans
• 1 (29-ounce) can tomato sauce
• 1 jar marinara sauce (or ingredients to make your own)
• 1 small can/jar chipotle chilis in adobo
• 1 (14-ounce) can regular or reduced sodium chicken broth
• 3 (32-ounce) cartons low sodium chicken broth

Frozen

• 1 (5-ounce) package chopped spinach
• 1 small package frozen corn kernels

Misc. Dry Goods

• 1 small package walnut halves (if buying from bulk bin, you need 1 tablespoon)
• 1 small package pecans halves (if buying from bulk bin, you need ½ cup)
• 1 package vegetable or chicken bouillon cubes (such as Maggi)

*You can buy gluten free, if desired