Free 7 Day Healthy Meal Plan (August 17-23)

Shopping list

Produce

• 4 medium peaches
• 1 medium banana
• 1 (12-ounce) package fresh strawberries
• 1 mini watermelon
• 3 medium limes
• 3 medium PLUS 1 large lemon
• 2 small (5-ounce) Hass avocados 
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 large English cucumber
• 1 small PLUS 1 large zucchini
• 1 small yellow squash
• 1 package sweet mini peppers (you need 20)
• 1 small PLUS 3 medium red bell peppers
• 1 medium yellow bell pepper
• 1 medium Russet potato
• 1 ½ pounds baby red, baby Yukon or multi-color potatoes
• 1 small bunch celery
• 1 pound broccoli florets
• 1 medium head cauliflower
• 1 (4-ounce) package mushrooms 
• 2 medium carrots
• 1 small bunch scallions
• ½ small head green cabbage
• ½ small head red cabbage (or 1 bag coleslaw mix for both green and red cabbage)
• 1 small bunch radishes
• 1 small bunch/container fresh chives (can sub 2 tablespoons scallion greens in Potato Bake, if desired)
• 1 small bunch/container fresh oregano or rosemary (can sub 1 teaspoon dry in Chicken Quinoa Salad, if desired)
• 1 small PLUS 1 large bunch/container fresh basil
• 1 small bunch/container fresh mint
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 large head Romaine or Butter lettuce
• 2 dry pints grape or cherry tomatoes
• 5 medium Heirloom tomatoes
• 5 medium vine-ripened tomatoes
• 2 small PLUS 1 medium red onions
• 3 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 small package turkey pepperoni
• 2 ¼ pounds boneless, skinless thin-sliced chicken cutlets
• 1 ½ pounds peeled and deveined shrimp
• 1 pound (4) wild salmon fillets
• 1 pound (8) thin sliced center cut boneless pork chops
• 1 ¼ pounds 93% lean ground beef sirloin

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
• Paprika
• Maple syrup
• Cinnamon
• Crushed red pepper flakes (optional, for Breakfast Sandwich and Pizza Bites)
• Optional bagel toppings:  everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
• Vanilla extract
• Regular or light mayonnaise
• Red wine vinegar
• Oregano
• Chipotle chili powder
• Steak seasoning or seasoned salt
• Worcestershire sauce
• Dijon mustard
• White wine vinegar
• Italian seasoning
• Sesame oil
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Toasted sesame seeds
• Balsamic vinegar
• McCormick reduced sodium Montreal Chicken Seasoning

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 pint liquid egg whites
• 1 (16-ounce) container low fat cottage cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (8-ounce) container 2% milk
• 1 container light whipped topping
• 1 (8-ounce) bag shredded sharp cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small chunk part-skim mozzarella cheese
• 1 small package feta cheese
• 1 small wedge fresh Parmesan or Pecorino Romano cheese

Grains*

• 1 small package unbleached all-purpose or white whole wheat flour
• 1 small package protein oats (such as Bob’s Red Mill) or quick oats
• 1 small package dry quinoa
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package dry whole wheat couscous
• 1 package orzo pasta
• 1 package mezze rigatoni or pasta shape of your choice
• 1 package whole wheat hamburger buns
• 1 package (taco-size) low carb tortillas (such as La Tortilla Factory) or corn tortillas 

Canned and Jarred 

• 1 small can sweetened condensed milk
• 1 small can light evaporated milk (can sub 2% milk in Overnight Oats, if desired)
• 1 large jar pitted kalamata olives
• 1 large jar banana peppers or pepperoncini
• 1 small jar sliced dill pickles (optional, for Tuna Sub-in-a-Tub)
• 2 (5-ounce) cans light tuna in water
• 1 (14-ounce) can reduced sodium chicken or vegetable broth
• 1 small jar pizza sauce or marinara
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (16-ounce) can tomato sauce

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• 1 small package sliced almonds (if buying from bulk bin, you need 1/3 cup)
• 1 small package raisins (if buying from bulk bin, you need ½ cup)
• 1 small package basil seeds or chia seeds
• 1 small package coconut flakes (if buying from bulk bin, you need 1 teaspoon)
• 1 small package brown sugar
• 2 single-serve vanilla protein shakes (such as Fairlife)
• Monk fruit (optional, for Overnight Oats)
• Colored sprinkles (optional, for Breakfast Banana Split)
• Baking powder

*You can buy gluten free, if desired