Free 7 Day Healthy Meal Plan (August 28-Sept 3)

Shopping List

Produce

• 2 medium bananas
• 3 (6-ounce) containers berries (your choice)
• 2 medium limes
• 1 medium lemon
• 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocado
• 1 large ear of corn
• 1 medium jalapeno
• 1 medium head garlic
• 1 (2-inch) piece fresh ginger
• 1 (1 1/4 -pound) eggplant
• 1 pound sweet potatoes (about 2 medium)
• 1 medium PLUS 1 large zucchini
• 1 small PLUS 1 medium English cucumber
• 8 ounces sliced cremini mushrooms
• 1 ½ pounds broccoli florets
• 1 pound green beans
• 1 medium green bell pepper
• 1 medium package baby carrots
• 1 medium bunch scallions
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh oregano
• 1 (1-pound) container baby arugula
• 1 small head red cabbage (or 1 small bag pre-shredded)
• 1 dry pint grape or cherry tomatoes
• 2 large vine-ripened tomatoes
• 1 small red onion
• 3 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 2 ¼ pound 93% lean ground turkey
• 1 pound 93% lean ground chicken
• 1 ½ pounds boneless, skinless chicken breasts
• ½ pound thin-sliced chicken breast cutlets
• 2 raw chicken Italian sausage links
• 1 pound 93% lean ground beef
• 1 pound jumbo shrimp
• 6 ounces sliced Nova lox

Grains*

• 1 package egg noodles
• 1 package whole wheat spaghetti
• 1 medium package unbleached all-purpose flour
• 1 loaf sliced sourdough bread
• 1 small package quick cooking grits
• 1 small package quick oats
• 1 medium package dry brown rice (or 6 cups pre-cooked)
• 1 whole grain roll (can sub a slice of sourdough to go with Greek Cucumber Salad, if desired)
• 1 medium package corn tortillas (you need 12)
• 1 package Italian seasoned breadcrumbs

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)
• Crushed red pepper flakes
• Cumin
• Light vinaigrette dressing
• Garlic powder
• Adobo seasoning
• Worcestershire sauce
• Ketchup
• Reduced sodium soy sauce
• Sesame oil
• Paprika
• Cayenne
• Oregano
• Cinnamon
• Sesame seeds (optional, for Sausage Rolls)
• Gochujang sauce

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 small container sour cream
• 1 small tub light cream cheese
• 1 small tub part-skim ricotta (optional, for serving with Eggplant Meatballs)
• 1 (8-ounce) package shredded mozzarella cheese
• 1 box unsalted butter
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small chunk fresh feta cheese
• 1 medium wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub 2 ounces Parmesan in Eggplant Meatballs, if desired)
• 1 small chunk sharp cheddar cheese
• 1 (8-ounce) container unsweetened plain almond milk
• 1 pint skim milk
• 1 package sliced provolone or mozzarella cheese

Canned and Jarred

• 1 small jar chunky mild or medium salsa
• 1 jar marinara sauce (or ingredients to make your own)
• 1 small jar pizza sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton low sodium chicken broth
• 1 small jar chicken flavor Better than Bouillon
• 1 (15-ounce) can black beans
• 1 small jar powdered peanut butter (such as PB2)
• 1 small jar pitted kalamata olives

Frozen

• 1 medium bag blueberries

Misc. Dry Goods

• Granulated sugar
• Baking powder
• Mini semi-sweet chocolate chips
• Light brown sugar

Non-Food Items

• Aluminum foil

*You can buy gluten free, if desired