Free 7 Day Healthy Meal Plan (August 31-Sept 6)

Shopping list

Produce

• 1 (1-pound) package fresh strawberries
• 1 small fresh fig
• 5 medium lemons
• 1 medium lime
• 3 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 small shallot
• 1 (3-inch) piece fresh ginger
• 2 medium jalapenos
• 1 medium red bell pepper
• 2 medium ears of corn
• 2 medium English cucumbers
• 6 medium zucchini
• 1 small bunch celery
• 1 medium bag baby carrots
• 1 small bag shredded carrots
• 2 pounds Russet potatoes
• 2 medium bunches scallions (you need about 15)
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 medium head Iceberg lettuce
• 1 medium head Romaine lettuce
• ½ small head green cabbage (or 1 medium bag pre-shredded)
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (1-pound) container Campari tomatoes
• 5 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small PLUS 2 medium red onions
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon or turkey bacon
• ¾ pound sliced chicken or turkey breast
• 2 pounds 93% lean ground turkey
• 2 pounds boneless, skinless chicken breasts
• 2 pounds chuck roast
• 1 ¼ pounds (4) flounder fillets

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)
• Hot sauce or ketchup (optional, for serving with English Muffin Sandwiches)
• Raw honey
• Vanilla extract
• Maple syrup
• Regular or light mayonnaise
• Red wine vinegar
• Dijon mustard
• White wine vinegar
• Garlic powder
• Chili powder
• Smoked paprika
• Cumin
• Cayenne pepper
• Apple cider vinegar
• Bay leaves
• Onion powder
• Sesame oil
• Reduced sodium soy sauce*
• Rice vinegar
• Gochujang sauce (or Korean BBQ sauce or chili garlic sauce)
• Black and white sesame seeds
• BBQ sauce
• Crushed red pepper flakes

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 pint liquid egg whites
• 1 pint low fat buttermilk
• 1 pint unsweetened almond milk, skim milk or milk of your choice
• 1 small tub whipped butter
• 1 small tub light sour cream 
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (5.3-ounce) container plain yogurt
• 1 small container tzatziki or nonfat plain Greek yogurt (optional, for serving with Mediterranean Meatballs)
• 1 (8-ounce) package regular or reduced fat sliced cheddar or American cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 (8-ounce) bag part-skim mozzarella cheese (I like Polly-O)
• 1 small package queso fresco
• 1 small wedge fresh Parmesan cheese

Grains*

• 1 small package corn tortillas 
• 1 package light whole wheat English muffins
• 1 small loaf sliced whole wheat bread
• 1 small package quick oats
• 1 small package all-purpose unbleached white or white whole wheat flour
• 1 medium back tortilla chips
• 1 small package dry white rice (or 4 ½ cups pre-cooked) 
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package dry pearl Israeli couscous (whole wheat if you can find it)
• 1 package plain panko breadcrumbs
• 1 package seasoned breadcrumbs

Canned and Jarred 

• 1 (29-ounce) can cannellini beans
• 1 (15-ounce) can pinto beans
• 1 jar salsa
• 1 small jar pitted Manzanilla olives
• 1 small jar capers
• 1 small jar unsweetened apple sauce
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (15-ounce) can crushed tomatoes (I love Tuttorosso)
• 2 (4.5-ounce) cans tuna in water

Frozen

• 1 small bag shelled edamame

Misc. Dry Goods

• 1 small package granulated sugar
• 1 small package brown sugar
• Cornstarch
• Baking powder
• 1 small package chia seeds
• 1 bottle dry white wine
• 1 small bottle bourbon
• 1 small package pecan halves (if buying from bulk bin, you need 1 tablespoon)
• 1 large bag baked potato chips

Non-Food Items

• Parchment paper

*You can buy gluten free, if desired