Free 7 Day Healthy Meal Plan (Nov 27- Dec 3)

Shopping List

Produce

• 2 medium apples
• 8 medium navel oranges
• 3 medium limes
• 1 medium lemon
• ½ pound seedless grapes
• 2 small (5-ounce) PLUS 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 6 Persian (mini) cucumbers (or 1 large English)
• 2 medium red bell peppers
• 7 ounces sliced mushrooms
• 1 medium head cauliflower
• 1 ½ pounds broccoli florets
• ¼ pound Brussels sprouts (or 2 cups pre-shredded)
• 1 small bunch celery
• 1 medium carrot
• 4 medium heads baby bok choy
• 1 small package baby kale
• 1 small head white cabbage
• 1 (1-pound) bag/clamshell mixed greens
• 1 (5-ounce) bag/clamshell baby spinach
• 1 medium PLUS 1 large bunch scallions
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh basil
• 1 dry pint grape or cherry tomatoes
• 1 small red onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 pound 93% lean ground turkey
• 1 ½ pounds (3) boneless, skinless chicken breasts
• 2 ¾ pounds salmon
• ¾ pound turkey or chicken breakfast sausage
• 3 pounds boneless pork shoulder blade roast
• ½ pound cooked peeled, tail-off shrimp

Grains*

• 1 (16-ounce) package whole wheat spaghetti
• 1 (16-ounce) package ditalini or small pasta
• 1 package dry brown rice (or about 9 ½ cups pre-cooked)
• 1 package old fashioned oats
• 1 package seasoned breadcrumbs
• 1 large loaf sourdough bread
• 1 small package corn tortillas (you need 8)

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)
• Bay leaves
• Basil
• Parsley
• Oregano
• Red wine vinegar
• Dijon mustard
• Honey
• Taco seasoning (or ingredients to make your own)
• Cumin
• Apple cider vinegar
• Cinnamon
• Pure maple syrup
• Vanilla extract
• Nutmeg
• Regular or light mayonnaise
• Paprika
• Rice vinegar
• Furikake
• Reduced sodium soy sauce*
• Sriracha sauce
• Cayenne pepper
• Sesame seeds
• Honey
• Sweet chili sauce
• Sesame oil

Dairy & Misc. Refrigerated Items

• 1 container pico de gallo (or ingredients to make you own)
• 1 (18-pack) large eggs
• 1 small box butter (can sub 1 tablespoon olive oil in Chicken Parmesan, if desired)
• 1 pint nonfat milk
• 1 pint unsweetened almond milk (or can buy a larger nonfat milk, if desired)
• 1 (8-ounce) bag shredded cheddar or Mexican cheese blend
• 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese
• 1 (8-ounce) bag shredded reduced fat mozzarella cheese
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 large wedge fresh Parmesan cheese
• 1 (6-ounce) container nonfat plain Greek yogurt

Canned and Jarred

• 1 jar marinara sauce (or ingredients to make your own)
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can tomato sauce or crushed tomatoes
• 1 (32-ounce) carton low sodium chicken broth
• 1 (32-ounce) carton chicken or vegetable broth
• 1 (2.6-ounce) packet light tuna in water

Frozen

• 1 large package edamame (in pod)

Misc. Dry Goods

• 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
• 1 medium package pecan or walnut halves (if buying from bulk bin, you need ¾ cup)
• 1 small package chia seeds (if buying from bulk bin, you need about 1 tablespoon)

Non-Food Items

• Parchment paper