Free 7 Day Healthy Meal Plan (Sept 30-Oct 6)

Shopping list

Produce

• 1 medium PLUS 3 large bananas
• 3 (6-ounce) packages fresh berries (your choice)
• 2 medium limes
• 1 medium (6-ounce) Hass avocados
• 3 medium heads garlic
• 1 (4-inch) piece fresh ginger
• 1 pound Brussels sprouts
• 1 pound string beans
• 1 large Butternut squash
• 1 ½ pounds broccoli florets
• 3 pounds cauliflower (2 ¾ pounds florets)
• 1 medium bunch carrots
• 1 small bunch celery
• 2 medium red bell peppers
• 1 medium green bell pepper
• 2 pounds (about 8 medium) red potatoes
• 10 ounces Baby Bella mushrooms
• 1 (1-pound) head Escarole or other dark leafy greens
• 1 (5-ounce) clamshell/bag spinach
• 1 (5-ounce) clamshell mixed greens
• 1 small head Romaine lettuce
• 1 small head Lacinato kale (or 1 small bag pre-shredded)
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 2 medium bunches scallions
• 1 medium bunch cilantro
• 1 medium bunch Italian parsley
• 1 small bunch/container Thai basil
• 1 small bunch/container thyme
• 4 large white onions
• 3 small yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 small package chicken breakfast sausage
• ½ pound sweet Italian chicken or turkey sausage
• 2 pounds boneless, skinless chicken breasts
• 1 1/3 pounds 99% lean ground turkey
• 1 pound (4) salmon fillets
• 1 large (about 5 pounds) beef brisket

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)
• Sesame oil
• Reduced sodium soy sauce*
• Hot sauce (optional, for serving with Breakfast Burritos)
• Sriracha sauce
• Sesame seeds
• Nutmeg
• Adobo seasoning
• Garlic powder
• Cumin
• Mayonnaise
• Frank’s RedHot sauce
• Red curry paste
• Fish sauce
• Cinnamon
• Vanilla extract
• Pure maple syrup
• Champagne vinegar
• Basil

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 small box unsalted butter
• 1 pint nonfat milk
• 1 (8-ounce) bottle 1% milk
• 1 medium wedge fresh Parmesan cheese
• 1 (8-ounce) chunk light sharp cheddar cheese (such as Cabot)
• 1 (4-ounce) chunk Gouda cheese
• 1 (8-ounce) bag shredded cheddar or pepper jack cheese
• 1 bottle light blue cheese dressing (or ingredients to make your own. Optional, for Buffalo Chicken Salad.

Grains*

• 1 package (8-inch) low carb flour tortillas (I use Ole Xtreme Wellness)
• 1 small package corn tortillas (you need 12)
• 1 (16-ounce) package rotini (I like Delallo)
• 1 (16-ounce) package acini di pepe, orzo, ditalini or other small pasta
• 1 small package all-purpose flour
• 1 small package whole wheat or whole white wheat flour
• 1 package quick cooking steel cut oats (such as Bob’s Red Mill)
• 1 package regular or whole wheat seasoned breadcrumbs
• 2 (8-ounce) multigrain baguettes
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package dry wild rice

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar chunky salsa
• 1 (32-ounce) carton beef broth
• 2 (32-ounce) cartons low sodium chicken broth
• 1 (14-ounce) can reduced sodium vegetable or chicken broth
• 1 (15-ounce) can pumpkin puree (or 1 [2-pound] pie pumpkin)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (14-ounce) can light coconut milk

Misc. Dry Goods

• 1 (12-ounce) package Palmini (hearts of palm) linguini
• 1 small package brown sugar
• 1 small package pecan halves (if buying from bulk bin, you need about ½ cup)
• 1 small package walnuts (optional, for Banana Nut Pancakes. Can sub pecans, if desired.)
• 1 small package apple juice sweetened dried cranberries (if buying from bulk bin, you need ¼ cup)
• Baking powder

Non-Food Items

• Heavy duty aluminum foil

*You can buy gluten free, if desired