Free 7 Day Healthy Meal Plan (July 24-30)

Shopping List

Produce

• 1 medium banana
• 2 small pineapples
• 1 dry pint fresh blueberries
• 1 (6-ounce) container fresh berries (your choice)
• 5 medium limes
• 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 2 small heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 3 medium eggplant
• 1 small yellow squash
• 4 small PLUS 2 large zucchini
• 5 medium ears of corn
• 1 small yellow bell pepper
• 1 small red bell pepper
• 5 small jalapenos (1 is optional, for Carne Asada Salad)
• 2 medium carrots (or 1 small bag pre-shredded)
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• ½ medium head green cabbage (or 1 small bag pre-shredded)
• 1 large head Lacinato kale
• 2 small bunches scallions
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell mixed greens
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh basil
• 1 dry pint heirloom grape or cherry tomatoes
• 1 dry pint grape or cherry tomatoes
• 1 large vine-ripened tomato
• 1 small red onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 package turkey bacon (I like Applegate)
• 1 package center-cut bacon (can sub turkey bacon in Breakfast Salad, if desired)
• 1 pound 93% lean ground turkey
• 8 chicken drumsticks
• 2 pounds (8) boneless skinless chicken breast cutlets
• 1 (18-ounce) pork tenderloin
• 1 pound sushi grade salmon
• 1 (10-ounce) boneless strip steak
• 1 ¼ pounds peeled and deveined large shrimp

Grains*

• 1 package light whole wheat English muffins
• 1 package whole wheat spaghetti
• 1 medium package dry brown rice (or 6 cups pre-cooked)
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat or whole wheat flour
• 1 package (6-inch) white or whole wheat flour tortillas

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)
• Toasted sesame oil
• Regular or reduced sodium soy sauce*
• Fish sauce
• Sesame seeds (black and white, if you can find them)
• Sriracha sauce
• Adobo seasoning (or ingredients to make your own [preferred])
• Cumin
• Crushed red pepper flakes
• Pure maple syrup
• Ground cinnamon
• Dried Italian herbs
• Red wine vinegar
• Bay leaves
• Honey
• Vanilla extract
• Regular or light mayonnaise
• Seasoning salt (such as Lawry’s. Can sub adobo seasoning in BBQ Chicken, if desired))
• Yellow mustard
• Dijon mustard
• White wine vinegar
• BBQ sauce (or ingredients to make your own)

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small container prepared guacamole (or ingredients to make your own)
• 1 small container pico de gallo (or ingredients to make your own)
• 1 small block light Havarti cheese
• 1 small block or bag shredded Monterey Jack cheese
• 1 (16-ounce) bag part-skim mozzarella cheese
• 1 small package sliced cheddar or American cheese
• 1 (15-ounce) container part-skim ricotta (I like Polly-O)
• 1 small wedge fresh Pecorino Romano cheese
• 1 small wedge fresh Parmesan cheese
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (32-ounce) PLUS 1 (6-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small box butter

Canned and Jarred

• 1 small jar peanut butter
• 1 (28-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 (32-ounce) jar marinara sauce (or ingredients to make your own)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (28-ounce) can crushed tomatoes
• 1 small jar unsweetened apple sauce

Misc. Dry Goods

• 1 small package brown sugar
• Baking soda
• Baking powder
• 1 (4-ounce) package chopped walnuts
• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• Colored sprinkles (optional, for topping Breakfast Banana Split)
• 1 (12-ounce) package Palmini (hearts of palm) linguini

*You can buy gluten free, if desired