Free 7 Day Healthy Meal Plan (June 26-July 2)

Shopping List

Produce

• 1 ½ pounds seedless grapes (any variety)
• 2 medium kiwi
• 2 small mangoes
• 1 medium navel orange
• 5 medium PLUS 1 large lemon
• 2 medium limes
• 1 (12-ounce) container fresh strawberries
• 5 large (7-ounce) Hass avocados
• 2 medium red bell peppers
• 1 medium yellow bell pepper
• 1 medium orange bell pepper
• 2 medium English cucumbers
• 6 mini (Persian) cucumbers (can sub 1 large English, if desired)
• 6 ounces Brussels sprouts (can buy pre-shredded, if desired)
• 6 medium zucchini
• 2 medium heads garlic
• 1 pound baby red potatoes
• 2 pounds Yukon Gold potatoes
• 2 large bunches scallions
• 1 medium bunch/container fresh basil
• 1 small bunch/container fresh rosemary or thyme
• 1 small bunch/container fresh dill
• 1 small bunch fresh Italian parsley
• 1 medium bunch fresh cilantro
• 1 medium head butter lettuce
• 1 (1-pound) bag/clamshell baby arugula
• 1 (1-pound) bag/clamshell baby spinach
• 3 medium PLUS 1 large vine-ripened tomato
• 1 dry pint cherry or grape tomatoes
• 1 medium red onion
• 1 small PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 (8-ounce) boneless, skinless chicken breast
• 6 bone-in, skin-on chicken thighs
• 2 pounds 93% lean ground turkey
• 1 pound Italian chicken sausage
• 1 ¼ pound (4) thick skinless white firm fish fillets (such as grouper, bass or halibut)
• 1 pound sushi grade tuna
• 1 package center-cut bacon

Grains*

• 1 small bag dry quinoa
• 1 small package corn tortillas (you need 8)
• 1 package (8-inch) flour tortillas (you need 8)
• 1 small package dry pearl Israeli couscous (whole wheat, if you can find it)
• 1 package penne or rotini pasta
• 1 package unseasoned 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)
• Balsamic vinegar
• Garlic powder
• Onion powder
• Paprika
• Adobo seasoning
• Mexican hot chili powder
• Cumin
• Taco seasoning (or ingredients to make your own)
• Reduced sodium soy sauce*
• Sesame oil
• Sriracha sauce
• Rice wine vinegar
• Furikake
• Herbs de Provence or oregano

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs (buy an 18-pack if you want some whole eggs in Enchilada Scrambled Eggs)
• 1 quart liquid egg whites
• 1 (8-ounce) bottle nonfat milk
• 1 (8-ounce) carton half and half
• 1 quart unsweetened vanilla almond milk
• 1 small tub whipped butter (can sub salted butter in Mashed Potatoes, if desired)
• 1 small box salted butter
• 1 box reduced fat cream cheese
• 1 small tub light sour cream
• 1 small package feta cheese
• 1 small wedge fresh Parmesan cheese
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) bag shredded cheddar cheese
• 2 (8-ounce) bags shredded reduced fat Mexican cheese blend (I like Sargento)
• 1 (8-ounce) log fresh mozzarella
• 1 small tub tzatziki sauce (optional, and can sub ½ cup Greek yogurt for Mediterranean Meatball
• Bowls, if desired)
• 1 small tub pico de gallo (or ingredients to make your own)

Canned and Jarred

• 1 (15.5-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 small jar sun dried tomatoes
• 1 small jar peanut butter
• 1 small can/jar chipotle peppers in adobo
• 1 small jar kalamata olives
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (29-ounce) can tomato sauce

Frozen

• 1 small package blueberries
• 1 small package sliced strawberries
• 1 small package chopped spinach (can sub fresh in Egg Muffins, if desired)
• 1 small bag shelled edamame

Misc. Dry Goods

• 1 small package chia seeds
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need ¼ cup)
• Prepared wasabi (in a tube)
• Monk fruit sweetener or stevia (or your favorite sweetener)
• 1 small package raw slivered almonds (if buying from bulk

Non-Food Items

• Parchment paper

*You can buy gluten free, if desired