Free 7 Day Healthy Meal Plan (Jan 15-21)

Shopping list

Produce

• 4 medium oranges (any variety)
• 4 medium bananas
• 1 medium apple (any variety)
• 1 (12-ounce) container strawberries
• 1 medium lime
• 1 small lemon
• 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocado
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 2 medium jalapeno peppers
• 1 (4-ounce) package white mushrooms
• 1 (1-pound) package sliced cremini mushrooms
• 1 medium red bell pepper
• 1 medium green bell pepper
• 2 medium Russet potatoes
• 5 Persian (mini) cucumbers (or can sub 1 large English, if desired)
• 1 medium bunch carrots
• 1 small bunch celery
• 4 medium leeks
• 1 medium bunch scallions
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (1-pound) clamshell/bag mixed greens
• 1 medium bunch collard greens
• 1 small head Iceberg lettuce
• 1 small head cabbage (or 1 bag pre-shredded, you need 5 cups)
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 dry pint grape or cherry tomatoes
• 1 medium vine-ripened tomato
• 1 small red onion
• 3 medium yellow onions
• 1 medium PLUS 2 large white onions

Meat, Poultry and Fish

• 10 ounces smoked turkey sausage (such as kielbasa)
• 1 (4-ounce) package Canadian bacon or pancetta (can sub bacon in Mushroom Soup, if desired)
• 1 small package center-cut bacon
• 3 ounces sliced deli chicken or turkey breast
• 1 pound boneless, skinless chicken thighs or breasts
• 1 pound 93% lean ground beef (can sub ground turkey in Lasagna, if desired)
• 1 pound 90% lean ground beef
• 2 pounds flank steak
• 1 ½ pounds skinless salmon filets

Grains*

• 1 small loaf sourdough bread
• 1 small package corn tortillas (you need 4)
• 1 small package steel cut oats
• 1 package no-boil lasagna noodles
• 1 small package dry white extra-long grain or basmati rice
• 1 small package unbleached all-purpose flour
• 1 small package dry pearled farro
• 1 small package dry brown rice (or 3 cups pre-cooked)

Condiments and Spices

• Extra virgin olive oil
• Vegetable oil
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Red wine vinegar
• Cumin
• Light vinaigrette (or make your own with ingredients in list)
• Mayonnaise (I like Sir Kensington)
• Honey
• Sriracha sauce
• Soy sauce*
• Rice vinegar
• Toasted sesame oil
• Furikake (or sesame seeds)
• Cinnamon sticks
• Ground cinnamon
• Ground ginger
• Turmeric
• Coriander
• Thyme
• Sazon
• Oregano
• Garlic powder
• Bay leaves
• Apple cider vinegar

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small box butter
• 1 (32-ounce) carton 2% cottage cheese (I like Good Culture)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag shredded Mexican blend or Monterey Jack cheese
• 1 (8-ounce) package sliced cheddar cheese (can sub 1 cup [4 ounces] shredded cheddar on grilled cheese, if desired)
• 1 small wedge fresh Pecorino Romano cheese
• 1 (8-ounce) container 2% milk
• 1 pint unsweetened vanilla almond milk
• 1 (8-ounce) container sour cream

Canned and Jarred

• 1 (32-ounce) carton beef broth
• 2 (32-ounce) cartons chicken broth
• 1 (16-ounce) jar enchilada sauce (or ingredients to make your own)
• 1 (15-ounce) can low sodium black beans
• 2 (15-ounce) cans chickpeas
• 1 (4-ounce) can tomato paste
• 1 (28-ounce) crushed tomatoes (I love Tuttorosso)
• 1 small jar pitted green olives
• 1 small jar capers
• 1 (6-ounce) can wild albacore tuna
• 1 small jar peanut butter

Frozen

• 1 medium package frozen blueberries (you need 2 ¾ cups)

Misc. Dry Goods

• 1 (1-ounce) package dried porcini mushrooms
• 1 small bottle marsala wine
• 1 small bottle dry white wine
• 1 small package raw almonds (if buying from bulk bins, you need ½ cup)
• Liquid stevia or sweetener of your choice
• 1 small package unflavored protein powder

Non-Food Items

• Parchment paper