Free 7 Day Healthy Meal Plan (May 25-31)

Shopping list

Produce

• 2 large bananas
• 2 medium peaches
• 1 dry pint fresh blueberries
• 1 (12-ounce) container fresh strawberries
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blackberries
• 1 small PLUS 4 medium lemons
• 4 medium limes
• 3 small mandarin or clementine oranges
• 3 medium (6-ounce) Hass avocados
• 1 medium head garlic
• 1 small jalapeno
• 1 medium orange bell pepper
• 3 large red bell peppers
• 1 small package sweet mini peppers
• ½ pound asparagus
• 1 small cucumber
• 1 medium PLUS 1 large English cucumber
• 3 mini (Persian) cucumbers (can sub another small English, if desired)
• 2 medium zucchini
• 1 pound broccoli florets
• 1 (4-ounce) package mushrooms (your choice)
• 1 large bunch scallions (you need about 8)
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh oregano (optional, for garnish on Greek Orzo Salad)
• 1 small bunch/container fresh chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired)
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag baby arugula
• ½ small head green or red cabbage (or 1 small bag pre-shredded)
• 1 small head Napa cabbage
• 1 dry pint PLUS 1 (1-pound) container cherry or grape tomatoes
• 3 medium vine-ripened tomatoes
• 2 small PLUS 1 large red onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 1 large package center-cut bacon (you need 16 strips)
• 1 rotisserie chicken
• 1 small package sliced genoa salami
• 1 small package sliced deli turkey (if buying from the deli counter, you need 3 ounces)
• 1 small package sliced deli ham (if buying from the deli counter, you need 3 ounces)
• 1 ¼ pounds sirloin or Angus beef
• 1 pound 93% lean ground turkey
• 2 ¼ pounds peeled and deveined jumbo shrimp
• 1 ½ pounds skinless white fish, such as flounder, porgy, cod or bass
• 1 pound boneless, skinless chicken thighs

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
• Honey
• Vanilla extract
• Maple syrup
• Crushed red pepper flakes
• Sesame seeds
• Dried minced garlic
• Sesame oil
• Rice vinegar
• Garlic powder
• Paprika
• Parsley
• Red wine vinegar
• Oregano
• Tajin or Old Bay (your choice, for Shrimp Tacos)
• Sriracha sauce or Louisiana style hot sauce
• Mayonnaise
• Sazon (I like Badia, or buy ingredients to make your own)
• Apple cider vinegar
• Basil
• Cumin
• Turmeric

Dairy & Misc. Refrigerated Items

• ½ dozen large eggs
• 1 (8-ounce) container milk (your choice)
• 1 pint low fat buttermilk
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (5.3-ounce) container low fat plain Greek yogurt
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small box unsalted butter
• 1 container feta in brine
• 1 (4-ounce) chunk fresh mozzarella
• 1 small block reduced fat provolone cheese
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded reduced fat cheddar cheese
• 1 small package wonton wrappers (can sub a package of pre-made wonton strips, if desired)

Grains*

• 1 small package white whole wheat flour
• 1 small package unbleached all-purpose flour
• 1 package whole wheat fusilli pasta (I like Delallo)
• 1 package orzo pasta
• 1 small package corn tortillas
• 1 small package dry long grain rice
• 1 small package dry brown rice (or 1 ½ cups pre-cooked)
• 1 small package dry quinoa (or 2 cups pre-cooked)

Canned and Jarred

• 1 small jar Castelvetrano olives
• 1 small jar pitted kalamata olives
• 1 small jar pepperoncini
• 1 small jar capers
• 1 (4-ounce) jar tomato sauce
• 1 (15.5-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 (14-ounce) can reduced sodium chicken broth
• 1 small jar peanut butter

Frozen

• 1 small package blueberries
• 1 small package strawberries
• 1 small package peas

Misc. Dry Goods

• 1 package chicken or vegetable bouillon cubes
• 1 small package brown sugar
• 1 small package granulated sugar
• Baking powder
• Baking soda
• 1 small package vanilla protein powder
• 1 small package roasted shelled pistachios (if buying from bulk bin, you need about 1/3 cup)
• 1 small package slivered almonds

Non-Food Items

• Metal or bamboo skewers

*You can buy gluten free, if desired