Free 7 Day Healthy Meal Plan (Feb 5-11)

Shopping list

Produce

• 1 small PLUS 2 medium oranges
• 1 small PLUS 2 medium lemons
• 1 medium grapefruit
• 3 medium bananas
• 2 medium kiwi
• 2 small mangoes
• 1 small (5-ounce) Hass avocado
• 1 large head garlic
• 1 (3-inch) piece fresh ginger
• 12 medium jalapeno peppers
• 14 mini (Persian) cucumbers (can sub 3 medium English, if desired)
• 1 (8-ounce) package baby bella mushrooms
• 1 (4-ounce) package white mushrooms
• 1 ½ pounds mixed mushrooms
• 1 small bunch carrots
• 1 small bunch celery
• 2 pounds (4 medium) Yukon Gold potatoes
• 2 medium bunches scallions
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh basil (optional topping for Lentil Bolognese)
• 1 (1-pound) clamshell/bag baby spinach
• 1 (1-pound) clamshell/bag mixed greens
• 1 dry pint cherry or grape tomatoes
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 rotisserie chicken
• 2 ½ pounds (5) boneless, skinless chicken breasts
• 1 package turkey bacon (I love Applegate)
• 1 small package sliced prosciutto
• 1 package turkey hot dogs (such as Applegate)
• 6 ounces pastrami or corned beef
• 1 pound 90% lean ground beef
• 1 pound pork tenderloin
• 1 ¼ pounds (4) skinless salmon fillets

Grains*

• 1 (1-pound) package high protein pasta (such as Barilla)
• 1 package Acini di pepe pasta (or other small shape pasta)
• 1 small package dry white or brown rice (or 3 cups pre-cooked)
• 1 small package old fashioned or quick oats
• 1 large bag tortilla chips
• 1 package light whole wheat English muffins
• 1 small package unbleached all-purpose flour
• 1 package plain panko 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)
• Red wine vinegar
• Italian seasoning (can sub oregano in Lentil Bolognese, if desired)
• Light vinaigrette dressing (or make your own with ingredients in list)
• Pure maple syrup
• Ground cinnamon
• Bay leaves
• Dijon mustard
• Regular or reduced sodium soy sauce*
• Gochujang
• Balsamic vinegar
• Mirin
• Toasted sesame oil
• Black sesame seeds
• Honey
• Cayenne pepper
• Vanilla extract
• Light mayonnaise
• Ketchup
• Worcestershire sauce
• Hot sauce (such as Frank’s RedHot)
• Onion powder
• White vinegar
• Everything Bagel seasoning
• Paprika
• Chili powder
• Garlic powder
• Oregano
• Cumin

Dairy & Misc. Refrigerated Items

• ½ dozen large eggs
• 1 pint liquid egg whites
• 1 (16-ounce) PLUS (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 medium container light sour cream
• 1 small container fat free sour cream
• 2 (8-ounce) packages reduced fat cream cheese
• 1 small box butter
• 1 (8-ounce) container nonfat milk
• 1 pint unsweetened vanilla almond milk
• 1 (8-ounce) block cheddar cheese
• 1 (8-ounce) bag shredded or block low fat sharp cheddar cheese
• 1 (8-ounce) bag shredded or wedge reduced fat Swiss cheese (I like Jarlsberg)
• 1 small wedge fresh Parmesan cheese
• 1 (4-ounce) chunk or bag shredded part skim mozzarella cheese
• 1 small package blue cheese
• 1 package or jar sauerkraut
• 1 package egg roll wrappers

Canned and Jarred

• 2 (10-ounce) cans RoTel diced tomatoes with chilies
• 1 (4-ounce) can chopped green chilies
• 1 (15.5-ounce) can black beans
• 1 (15.5-ounce) can kidney beans
• 1 (15-ounce) can chickpeas
• 1 (8-ounce) can tomato sauce
• 1 (8-ounce) can tomato paste
• 1 (15-ounce) PLUS 1 (28-ounce) can crushed or diced tomatoes (I like Tuttorosso)
• 1 (32-ounce) carton beef stock
• 1 (32-ounce) carton vegetable broth
• 1 small jar peanut (or other nut/seed) butter
• 1 small jar sun dried tomatoes
• 1 small jar prepared horseradish

Frozen

• 1 (10-ounce) package corn kernels
• 1 large package edamame in pod

Misc. Dry Goods

• 1 small package shelled pistachios (if buying from bulk bin, you need ¾ cup)
• 1 small package dry brown, green or red lentils
• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• 1 small package chia seeds (if buying from bulk bin, you need ½ cup)
• 1 small package granulated sugar
• 1 package sugar free chocolate chips (such as Lily’s)
• Colored sprinkles (optional topping for Air Fryer Banana Split)
• Baking powder
• Monk fruit sweetener or your favorite sweetener (can use maple syrup or honey in Chia Pudding, if desired)
• 1 small package dried unsweetened shredded coconut
• 1 small package vanilla protein powder (I like Orgain)
• 1 bottle red wine (optional, for Lentil Bolognese)

*You can buy gluten free, if desired