Free 7 Day Healthy Meal Plan (Dec 11-17)

Shopping List

Produce

• 8 medium oranges
• 4 medium limes
• 1 medium apple
• 2 medium pineapples
• 2 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 4 medium jalapenos
• 1 (2-inch) piece fresh ginger
• 1 mini Persian cucumber (can sub 1 small English, if desired)
• 1 (2-pound) bag carrots
• 1 small bunch celery
• 2 ears of corn
• 1 small head cauliflower
• 4 red bell peppers
• 2 medium PLUS 4 large Russet potatoes
• 2 pounds (8 medium) red potatoes
• 1 pound (2 large) zucchini
• 1 large bunch scallions
• 1 small bunch fresh Italian parsley
• 1 medium bunch fresh cilantro
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh dill (optional, for Latkes)
• 1 (5-ounce) container mixed greens
• 1 (5-ounce) container baby spinach
• 1 small head Romaine lettuce
• 1 medium head Bibb lettuce
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 2 medium bunches Swiss Chard
• 2 dry pints cherry or grape tomatoes
• 4 medium vine-ripened tomatoes
• 1 small PLUS 4 large white onions
• 1 small red onion
• 4 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• ¾ pound Italian chicken sausage
• 1 pound ground chicken
• 3 ½ pounds boneless, skinless chicken thighs
• ½ pound wild salmon fillets
• 1 large (about 5 pounds) beef brisket
• 1 ¼ pounds large peeled and deveined shrimp

Grains*

• 1 small package unbleached all-purpose flour
• 1 small package dry quinoa
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 package panko breadcrumbs
• 1 (8-ounce) multigrain baguette

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)
• Mayonnaise
• Cumin
• Chili powder
• Garlic powder
• Onion powder
• Smoked paprika
• Parsley
• Cinnamon
• Nutmeg
• Dijon mustard
• Apple cider vinegar (I like Braggs)
• Regular or reduced sodium soy sauce*
• Fish sauce
• Rice vinegar
• Sesame oil
• Honey
• Hoisin sauce*
• Sriracha sauce
• Bay leaves
• Herbs de Provence

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 small tub whipped butter
• 1 (8-ounce) container light sour cream
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 package deep dish pie crust dough
• 1 (8-ounce) bag shredded reduced fat cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) container skim milk
• 1 pint low fat (1%) milk
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) container whole milk plain yogurt
• 1 (16-ounce) container nonfat plain yogurt

Canned and Jarred

• 1 (2.6-ounce) package light tuna in water
• 2 (15-ounce) cans black beans
• 3 (15-ounce) cans cannellini beans
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can water chestnuts
• 1 (14-ounce) can reduced sodium vegetable broth
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (32-ounce) carton beef broth
• 1 small package chipotle paste
• 1 small jar mild salsa
• Apple sauce or capers (optional, for Latkes)

Frozen

• 1 (8-ounce) package corn kernels

Misc. Dry Goods

• 1 small package roasted shelled pistachios (if buying from bulk bin, you need 1 tablespoon)
• 1 small package walnuts or pecans (if buying from bulk bin, you need ¼ cup)
• 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
• Baking powder
• 1 small package raw sugar
• 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)
• 1 bottle white wine

*You can buy gluten free, if desired