Free 7 Day Healthy Meal Plan (Dec 25-31)

Shopping List

Produce

• 4 medium lemons
• 3 medium limes
• 3 medium oranges
• 1 small package seedless mandarin oranges (Cuties)
• 1 medium pomegranate or 1 small container pomegranate seeds
• 1 large red pear
• 4 medium bananas
• 2 medium (6-ounce) Hass avocados
• 2 large heads garlic
• 1 small PLUS 3 medium shallots
• 1 cubanelle or banana pepper
• 12 medium jalapeno peppers
• 1 small green bell pepper
• 2 medium red bell peppers
• 2 pounds white button mushrooms
• 1 (5-ounce) package Crimini or Baby Bella mushrooms
• ¾ pounds Brussels sprouts
• 1 small butternut squash (can sub 1 pound pre-cut, if desired)
• 1 small bunch celery
• 1 large bag baby carrots
• 3 pounds (6 medium) Yukon Gold potatoes
• 1 medium head cauliflower
• 1 medium bunch scallions
• 2 medium leeks
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh rosemary
• 1 small bunch/container fresh chives (can sub scallion greens in Tuna Tartare, if desired)
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 medium head lacinato kale
• 2 (1-pound) bags/clamshells baby spinach
• 1 (5-ounce) bag/clamshell baby arugula
• 1 small head iceberg lettuce
• 1 medium heirloom tomato
• 4 medium vine-ripened tomatoes
• 1 medium red onion
• 1 small PLUS 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

• 1 (1-pound) package turkey breakfast sausage (such as Jennie-O)
• 14 ounces mild Italian chicken sausage
• 1 package center-cut bacon
• 1 pound boneless, skinless chicken breasts (can sub 12 oz. cooked for Chicken Salad, if desired)
• 6 ounces sliced deli turkey breast (I like Boar’s Head)
• 1 small ham steak or 4-ounces deli ham
• 1 ½ pounds (4 fillets) white fish such as Flounder or Tilapia
• ½ pound sushi grade ahi tuna
• 1 (2-pound) whole, skin-on wild salmon fillet (at least 1 1/4 inches thick)
• 1 (3-pound) boneless pork shoulder blade roast
• 1 (3-pound) beef top or eye round

Grains*

• 1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
• 1 large multigrain baguette (you need about 20 ounces)
• 1 package steel cut oats
• 1 small package arborio rice
• 1 small package dry white rice (or 4 cups pre-cooked)
• 1 (16-ounce) package orzo pasta
• 1 package Italian seasoned breadcrumbs
• 1 package plain panko breadcrumbs
• 1 small package all-purpose flour

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)
• Bay leaves
• Dijon mustard
• Apple cider vinegar
• Oregano
• Cumin
• Sazon
• Light mayonnaise
• Cajun seasoning
• Cinnamon sticks
• Ground cinnamon
• Pure maple syrup or honey
• Seasoned salt
• Crushed red pepper flakes
• Paprika
• Garlic powder
• Chili powder
• Sesame oil
• Soy sauce*
• Sriracha
• Rice wine
• Sesame seeds (black and white)

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 pint liquid egg whites
• 1 (8-ounce) tube crescent dough sheet or original crescent roll
• 1 pint 1% buttermilk
• 1 quart whole or reduced fat milk
• 1 (8-ounce) container skim milk (can sub ¼ cup whole or reduced fat milk in Mashed Potatoes, if desired)
• 1 (8-ounce) wheel brie cheese
• 1 large wedge Parmigiano Reggiano or Parmesan cheese
• 1 small package goat or feta cheese
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 (8-ounce) block or package shredded cheddar cheese
• 1 small block low fat sharp cheddar cheese (such as Cabot. Can sub 2 ounces regular cheddar in Jalapeno Poppers, if desired)
• 2 (8-ounce) packages light cream cheese
• 1 (8-ounce) tub light sour cream
• 1 small box butter
• 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
• 1 (6-ounce) container whole milk plain yogurt

Canned and Jarred

• 1 (14-ounce) can/jar artichoke hearts (packed in water)
• 1 (14-ounce) can hearts of palm
• 1 (15-ounce) can chickpeas
• 2 (15.5-ounce) can pink or red kidney beans
• 1 small jar capers
• 1 (32-ounce) carton low sodium chicken broth
• 4 (32-ounce) cartons vegetable stock or broth
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 small jar sugar plum jam (can sub raspberry, strawberry or fig jam in Brie Bites, if desired)
• 1 small jar sundried tomatoes in oil

Frozen

• 1 package phyllo dough
• 1 small corn kernels
• 1 small package blueberries

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
• 1 bottle white wine
• 1 small package dry green lentils
• 1 small package pepitas (shelled pumpkin seeds)

*You can buy gluten free, if desired