Free 7 Day Healthy Meal Plan (June 8-14)

Shopping list

Produce

• 1 (1-pound) container strawberries
• 3 (6-ounce) containers berries (your choice)
• 2 medium peaches
• 1 large lemon
• 3 medium limes
• 1 medium (6-ounce) Hass avocado
• 2 large English cucumbers
• 3 small PLUS 1 medium zucchini
• 1 small PLUS 1 medium yellow squash
• 1 small bunch celery
• 1 large bag baby carrots
• 1 small bunch radishes
• 1 medium Russet potato
• 1 ½ pounds baby red potatoes
• 2 pounds broccoli florets
• ½ pound broccolini
• 1 (8-ounce) package sliced mushrooms
• 1 medium red bell pepper
• 1 medium head cauliflower
• 2 medium ears of corn
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 3 large bunches scallions (you need about 15)
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh sage
• 1 small bunch/container fresh basil
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small head Romaine lettuce 
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag baby spinach
• 1 small plum tomato
• 3 dry pints cherry or grape tomatoes
• 1 small PLUS 1 medium red onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 12 ounces ham steak or thick-sliced deli ham
• 3 ounces thick-sliced deli turkey
• 1 small package genoa salami
• 1 package imitation crab
• 1 (8-ounce) boneless, skinless chicken breast (or 6 ½ ounces pre-cooked)
• 1 pound (8) thin-sliced center cut boneless pork chops
• 1 pound skirt steak
• 1 pound large peeled and deveined shrimp
• ¾ pound cooked Italian chicken sausage
• 1 pound 93% lean ground turkey

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)
• Garlic powder
• Paprika
• Nutmeg
• Regular or light mayonnaise
• Frank’s RedHot sauce
• Chili crisp
• Soy sauce*
• Seasoned rice vinegar
• Furikake or sesame seeds
• Red wine vinegar
• Dijon mustard
• Crushed red pepper flakes (optional, for Balsamic Veggie Pasta)
• Oregano
• Ancho chili powder
• Cumin
• Italian seasoning
• Onion powder
• Balsamic vinegar
• White wine vinegar
• McCormick Montreal Chicken Seasoning Less Sodium

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 (5.3-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage)
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) carton half and half
• 1 (12-ounce) container unsweetened almond, oat or milk of your choice
• 1 small box butter
• 1 (8-ounce) bag shredded sharp cheddar cheese
• 1 (8-ounce) chunk Swiss cheese
• 1 (4-ounce) chunk fresh mozzarella
• 1 small block reduced fat provolone cheese
• 1 package cotija or queso fresco
• 1 package feta cheese
• 1 medium wedge fresh Parmesan cheese
• 1 jar light blue cheese dressing (or ingredients to make your own.  Optional, for Buffalo Chicken Salad)

Grains

• 1 loaf sliced sourdough bread
• 1 small package corn tortillas (you need 8)
• 1 package whole wheat orzo pasta
• 1 package fusilli pasta
• 1 package shelf-stable gnocchi
• 1 package whole wheat hamburger buns
• 1 small package pre-cooked rice (you need 1 cup)
• 1 small package unbleached, all-purpose or white whole wheat flour
• 1 package seasoned whole wheat breadcrumbs

Canned and Jarred 

• 1 (15-ounce) can no salt added cannellini beans
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can chickpeas
• 1 small jar capers
• 1 small jar pesto (I like Delallo)
• 1 small jar sliced pepperoncini
• 1 (12-ounce) jar marinated artichokes
• 1 small jar pitted Kalamata olives
• 1 small jar peanut butter
• 1 (14-ounce) can low sodium chicken broth

Frozen

• 1 large bag blueberries
• 1 large bag strawberries

Misc. Dry Goods

• Baking powder
• 1 package vanilla protein powder

*You can buy gluten free, if desired