Free 7 Day Healthy Meal Plan (July 8-14)

Shopping list

Produce

• 3 small PLUS 4 medium bananas
• 3 medium apples
• 1 medium plum
• 1 large peach
• 1 dry pint blueberries
• 3 medium limes
• 1 medium PLUS 1 large lemon
• 1 medium (6-ounce) Hass avocado
• 1 medium PLUS 1 large red bell pepper
• 1 small green bell pepper
• 2 large cubanelle peppers
• 2 ½ pounds (5 medium) zucchini
• 4 medium sweet potatoes
• 1 small bunch celery
• 1 small bunch broccolini
• 2 medium PLUS 1 large carrots
• 3 medium heads garlic
• 1 (3-inch) piece ginger
• 2 ½ ounces white mushrooms
• 1 medium package riced cauliflower (you need 2 cups. Can buy frozen, if desired)
• 2 medium bunches scallions
• 1 small package alfalfa or broccoli sprouts
• 1 small PLUS 1 large bunch fresh cilantro
• 1 medium bunch culantro (optional, for Black Beans)
• 1 small bunch/container fresh basil
• 1 medium head Bibb lettuce
• 1 medium head Romaine lettuce
• 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag baby arugula
• 6 large heirloom or beefsteak tomatoes
• 1 small PLUS 1 medium red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 6 ounces pastrami
• 2 ounces lean sliced deli roast beef
• ¾ pound chicken andouille sausage
• 2 pounds 93% lean ground turkey
• 1 pound ground chicken
• 2 pounds jumbo peeled and deveined shrimp
• ¾ pound raw or ½ pound pre-cooked boneless, skinless chicken breast

Condiments and Spices

• Extra virgin olive oil
• Vegetable 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
• Reduced sodium soy sauce*
• Honey
• Sesame oil
• Sesame seeds
• Sriracha sauce
• Cumin
• Chipotle chili powder
• Oregano
• Cajun seasoning
• Tajin
• Chili powder
• Cayenne pepper
• Sazon
• Vanilla extract
• Pure maple syrup
• Rice vinegar
• Hoisin
• Ketchup
• Worcestershire sauce
• Onion powder
• Garlic powder
• Paprika

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small wedge fresh parmesan cheese
• 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
• 1 block or bag shredded reduced fat Swiss cheese (I like Jarlsberg)
• 1 small box unsalted butter
• 1 quart unsweetened vanilla almond milk or your favorite milk
• 1 pint low fat buttermilk
• 1 (16-ounce) block extra-firm tofu
• 1 package egg roll wrappers
• 1 medium package sauerkraut

Grains*

• 1 small loaf sliced multi-grain or sourdough bread
• 1 package (8 or 9-inch) low carb whole wheat tortillas (such as La Tortilla Factory)
• 1 small package corn tortillas (you need 8)
• 1 small package extra-long grain or basmati rice
• 1 medium package brown rice (or 6 cups pre-cooked)
• 1 (1-pound) package spaghetti (I like Delallo)
• 1 (3-ounce) baguette or roll
• 1 package whole wheat hamburger buns
• 1 package seasoned breadcrumbs
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour

Canned and Jarred

• 1 small jar PB2, Better n Peanut Butter or regular peanut butter
• 1 (5-ounce) can tuna in water
• 1 (8-ounce) can water chestnuts
• 1 (4-ounce) can tomato paste
• 1 (15-ounce) can tomato sauce
• 1 (25-ounce) jar pasta sauce (I like Delallo Tomato Basil Pomodoro)
• 1 (15-ounce) can black beans
• 1 small can/jar chipotle peppers in adobo
• 1 package chicken bouillon or Better than Bouillon
• 1 (14-ounce) can low sodium chicken broth
• 1 (14-ounce) can vegetable broth
• 1 small jar horseradish

Misc. Dry Goods

• 1 small package granulated sugar
• 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
• Baking powder
• Baking soda
• Cornstarch (or arrowroot powder)

*You can buy gluten free, if desired