Free 7 Day Healthy Meal Plan (July 6-12)

Shopping list

Produce

• 1 (12-ounce) container strawberries
• 2 dry pints blueberries
• 1 medium kiwi
• 3 small mangoes
• 1 large peach
• 2 large bananas
• 4 medium lemons
• 9 medium limes
• 2 small avocados
• 1 small container pre-made guacamole (or ingredients to make your own)
• 1 large head garlic
• 1 (1-inch) piece fresh ginger (or small tube ginger paste)
• 1 medium jalapeno
• 1 medium bell pepper
• 3 mini (Persian) cucumbers
• 1 ½ pounds zucchini
• 1 small bunch celery
• 1 small head broccoli florets
• 1 large bunch broccoli rabe
• 1 pound asparagus 
• 1 small bag baby carrots
• 4 large ears of corn
• 5 medium bunches scallions
• 1 small head iceberg lettuce
• 2 medium PLUS 1 large head Romaine lettuce 
• 1 (5-ounce) clamshell/bag mixed greens
• 1 large bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 dry pint cherry or grape tomatoes
• 4 medium PLUS 1 large vine-ripened tomato
• 1 small plum or Campari tomato
• 1 container fresh Pico de Gallo (or ingredients to make your own)
• 1 small PLUS 1 medium red onion

Meat, Poultry and Fish

• 1 pound boneless, skinless chicken breasts
• 1 ½ pounds (4) boneless, skinless chicken thighs
• 1 pound 93% lean ground chicken
• 1 pound Italian chicken sausage
• 1 package center-cut bacon
• ¾ pound sliced deli turkey breast
• 1 ½ pounds (2) boneless strip steaks
• 1 ½  pounds jumbo shelled and deveined shrimp

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)
• Vanilla extract
• Ground cinnamon
• Pure maple syrup
• Regular or light mayonnaise
• Red wine vinegar
• Oregano
• Cumin
• Hot sauce
• Chili powder
• Onion powder
• Crushed red pepper flakes (optional, for TK)
• Dijon mustard
• Tajin
• Cayenne pepper
• Toasted sesame oil
• Rice vinegar
• Reduced sodium soy sauce
• Toasted sesame seeds
• Balsamic vinegar

Dairy & Misc. Refrigerated Items

• ½ dozen large eggs
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (5.3-ounce) container whole milk plain Greek yogurt
• 1 (5.3-ounce) container low fat cottage cheese
• 1 small vanilla protein shake (such as Fairlife)
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 pint low fat buttermilk
• 1 small canister light whipped topping
• 1 small box unsalted butter
• 1 package cotija cheese
• 1 (8-ounce) bag shredded Monterrey Jack cheese
• 1 large wedge fresh Parmesan cheese

Grains*

• 1 small package corn tortillas 
• 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small package quick oats
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 package whole wheat 100 calorie hamburger buns
• 1 package dry orzo pasta
• 1 package orecchiette pasta
• 1 small bag dry jasmine rice

Canned and Jarred 

• 1 small can sweetened condensed milk
• 1 small can evaporated reduced fat milk
• 2 (5-ounce) can light tuna in water
• 1 small can/jar anchovy fillets
• 1 small jar pickled jalapenos
• 1 small jar dill pickles 
• 1 small jar/can chipotle peppers in adobo
• 1 small jar banana peppers or pepperoncini
• 2 (16-ounce) cans black beans
• 1 (15-ounce) can low sodium cannellini beans
• 1 (14-ounce) can low sodium chicken broth

Misc. Dry Goods

• 1 small package chia seeds
• 1 small package dried shredded unsweetened shredded coconut 
• 1 small package granulated sugar
• Baking powder
• Baking soda
• Monk fruit sweetener

*You can buy gluten free, if desired