Free 7 Day Healthy Meal Plan (May 15-21)

Shopping List

Produce

• 1 medium kiwi
• 1 small PLUS 1 large mango
• 6 medium oranges
• 7 medium limes
• 3 medium lemons
• 1 (1-pound) container fresh strawberries
• 3 (6-ounce) containers fresh berries (your choice)
• 4 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 large shallot
• 1 (2-inch) piece fresh ginger
• 2 small jalapenos
• ¾ pound thin asparagus
• 1 medium (7-ounce) zucchini
• 3 medium cucumbers
• 2 mini Persian cucumbers (or 1 small English)
• 1 medium red bell pepper
• 1 small bunch broccolini
• 3 medium ears of corn
• 1 ½ pounds (4 medium) sweet potatoes
• 1 small bunch scallions
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh oregano
• 1 small bunch/container fresh thyme
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 (1-pound) clamshell/bag baby spinach
• 1 (1-pound) clamshell/bag baby arugula
• 1 dry pint heirloom cherry tomatoes
• 1 medium beefsteak or heirloom tomato
• 2 small vine-ripened tomatoes
• 1 (1-pound) container grape or cherry tomatoes
• 1 medium PLUS 1 large red onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 1 pound (2) boneless, skinless chicken breasts
• 2 pounds (8) boneless, skinless chicken thighs
• 1 pound 93% lean ground turkey
• 1 (3-pound) beef eye of round or bottom round roast
• 1 pound skin-on wild salmon fillet
• 1 package turkey bacon (I love Applegate)
• 1 package center-cut bacon (can sub 8 slices turkey bacon in Breakfast Casserole, if desired)
• 6 ounces deli pastrami or corned beef

Grains*

• 1 package white or whole wheat seasoned breadcrumbs
• 1 box 10-minute or instant brown rice (such as Uncle Ben’s)
• 1 package whole wheat pearl couscous (such as Bob’s Red Mill)
• 1 small package dry red or tri color quinoa (or 1 ½ cups pre-cooked)
• 1 package white or whole wheat angel hair spaghetti
• 1 package short whole wheat pasta (such as penne or fusilli)
• 1 small package corn tortillas (you need 8)
• 1 package whole wheat light English muffins

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 glaze or balsamic vinegar
• Reduced sodium soy sauce*
• Honey
• Sesame oil
• Sesame seeds
• Cumin
• Oregano
• Ground cloves
• Bay leaves
• Hot sauce (such as Frank’s RedHot or Sriracha sauce)
• Red wine vinegar
• Paprika
• Cayenne pepper
• Ketchup
• Worcestershire sauce
• Onion powder
• Light mayonnaise
• Turmeric
• Crushed red pepper flakes (optional, for Yogurt-Marinated Chicken)

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 small box butter
• 1 package egg roll wrappers
• 1 (16-ounce) package extra firm tofu
• 1 small jar/package sauerkraut
• 1 (8-ounce) container fresh Bocconcini mozzarella cheese
• 1 small wedge fresh Parmesan cheese
• 1 small block reduced fat Swiss cheese (I like Jarlsberg)
• 1 (8-ounce) block Gruyere cheese
• 1 small package feta cheese
• 1 (8-ounce) package sliced cheddar or American cheese
• 1 (8-ounce) tub light sour cream
• 1 (16-ounce) tub nonfat plain Greek yogurt
• 1 (6-ounce) container low fat (1%) plain Greek yogurt
• 1 pint unsweetened vanilla almond milk
• 1 (8-ounce) container skim milk

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar kalamata olives
• 1 small jar capers
• 1 small jar roasted red peppers
• 1 small jar prepared horseradish
• 2 (5-ounce) cans albacore tuna in water
• 1 small can/jar chipotle peppers in adobo sauce
• 1 (14-ounce) can reduced sodium vegetable broth (can sub ¼ cup chicken broth in Tofu Stir Fry, if desired)
• 1 (32-ounce) carton chicken broth

Frozen

• 1 small package blueberries

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 2
• tablespoons)
• 1 package liquid stevia, monk fruit sweetener or sweetener of your choice (can use honey in Chia
• Bowl and Smoothie, if desired)
• Cornstarch or arrowroot powder

*You can buy gluten free, if desired