Free 7 Day Healthy Meal Plan (July 31-August 6)

Shopping List

Produce

• 2 medium over ripe bananas
• 1 medium lemon
• 2 medium limes
• 3 small mangoes
• 1 medium kiwi
• 1 (12-ounce) container fresh strawberries
• 4 small (5-ounce) Hass avocados (plus 1 (optional) extra for Turkey Burgers, if desired)
• 1 medium English cucumber
• 4 Persian (mini) cucumbers (can sub another medium English, if desired cucumber)
• 3 medium PLUS 2 large PLUS 1 giant zucchini
• 1 medium yellow squash
• 1 small container fresh sprouts (such as daikon radish sprouts)
• 2 medium Russet or Yukon Gold potatoes
• 1 medium PLUS 1 large red bell pepper
• 1 small jalapeno
• 6 large ears of corn
• 1 large head garlic
• 1 (3-inch) piece fresh ginger
• 2 large bunches scallions
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 large head Romaine lettuce
• 1 small head Iceberg lettuce
• 1 (1-pound) bag/clamshell mixed baby greens
• 3 medium vine-ripened tomatoes (plus 1 or 2 extra [optional] for Turkey Burgers, if desired)
• 2 dry pints grape or cherry tomatoes
• 1 medium white onion
• 1 small red onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 2 pounds 93% lean ground turkey
• 1 ½ pounds boneless, skinless chicken thighs
• 2 pounds (4) boneless, skinless chicken breasts
• 1 pound thin sirloin steak
• 1 pound sushi grade tuna
• 1 pound wild salmon
• 1 pound jumbo shrimp
• 1 small package turkey or chicken Andouille sausage or Kielbasa

Grains*

• 1 small package old fashioned or quick oats
• 1 package whole wheat spaghetti
• 1 package seasoned whole wheat breadcrumbs
• 1 package plain panko breadcrumbs
• 1 medium package dry brown rice (or 8 cups pre-cooked)
• 1 small package almond flour
• 1 small package oat flour (can make your own with old fashioned or quick oats, if desired)
• 1 package small hamburger buns

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)
• Cinnamon
• Vanilla extract
• Oregano
• Paprika
• Turmeric
• Cumin
• Mayonnaise
• Apple cider vinegar
• Garlic powder
• Cajun or Creole seasoning
• Tajin or chili lime seasoning
• Sesame oil
• Sriracha sauce
• Reduced sodium soy sauce
• BBQ sauce (or ingredients to make your own)
• Apple cider vinegar
• Crushed red pepper flakes
• Rice wine vinegar
• Wasabi paste
• Furikake
• Honey
• Toasted sesame seeds
• Mirin
• Dried onion flakes
• Ketchup
• Mustard
• Worcestershire sauce

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small wedge Pecorino Romano cheese (can sub ¼ cup parmesan in Zucchini Parmesan, if desired)
• 1 small wedge Parmesan cheese
• 1 small package Cotija cheese
• 1 small box unsalted butter
• 1 (16-ounce) PLUS 1 (32-ounce) containers nonfat plain Greek yogurt
• 1 (8-ounce) container nonfat plain whole milk yogurt (I like Stonyfield)
• 1 (8-ounce) container unsweetened vanilla almond milk

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar mild harissa (optional, for topping Food Cart Chicken)
• 1 jar marinara
• 1 small jar unsweetened apple sauce
• 1 (15-ounce) can low sodium chicken broth
• 1 small jar sliced pickles (optional, for Turkey Burgers)
• 1 (2.6-ounce) packet light tuna in water

Frozen

• 1 large bag shelled edamame (you need 3 cups)

Misc. Dry Goods

• 1 small package vanilla protein powder (I like Orgain)
• 1 package sugar free chocolate chips (such as Lily’s)
• 1 small package granulated sugar
• 1 small package brown sugar
• 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package monk fruit sweetner, stevia or sweetener of your choice
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 2 tablespoons)
• 1 small bottle bourbon
• Baking powder
• Baking soda
• 1 small package nori (roasted seaweed)

*You can buy gluten free, if desired