Free 7 Day Healthy Meal Plan (Nov 6-12)

Shopping List

Produce

• 1 medium kiwi
• 1 small mango
• 1 medium orange
• 1 medium lime
• 5 medium apples
• 2 medium pears
• 2 large bananas
• 3 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
• 9 Persian (mini) cucumbers (can sub 2 large English cucumbers, if desired)
• 1 medium red bell pepper
• 1 small jalapeno (optional, for topping Chicken Enchiladas)
• 1 large head garlic
• 1 (3-inch) piece fresh ginger root
• 1 ½ pounds broccoli florets
• 1 small bunch broccolini
• 2 medium bunches scallions
• 1 large carrot
• 1 (1-pound) bag/clamshell mixed greens
• 1 (5-ounce) bag/clamshell baby spinach
• 1 small head iceberg lettuce
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 3 medium vine-ripened tomatoes
• 1 small red onion
• 2 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 1 pound boneless, skinless chicken thighs or breasts
• 1 ¼ pounds 93% lean ground turkey
• 2 pounds 99% lean ground turkey
• 1 link plus 14 ounces sweet Italian chicken sausage
• 1 ½ pounds skinless salmon fillets
• 1 package center-cut bacon
• ¾ pounds sliced deli turkey breast (I like Boar’s Head)
• 1 pound sushi grade tuna

Grains*

• 1 small bag dry brown rice (or 6 cups pre-cooked)
• 1 small bag extra-long grain or basmati rice
• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small package quick oats
• 1 small package old fashioned oats
• 1 (16-ounce) package lasagna noodles
• 1 small package corn tortillas

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)
• Apple cider vinegar (I like Bragg’s)
• Reduced sodium soy sauce*
• Honey
• Sesame oil
• Sesame seeds
• Cumin
• Ketchup
• Thyme
• Worcestershire sauce
• Cinnamon
• Pure maple syrup
• Vanilla extract
• Nutmeg
• Bay leaves
• Light vinaigrette (or make your own with ingredients in list)
• Sriracha sauce
• Rice vinegar
• Furikake (I like Eden Shake)
• Light mayonnaise
• Wasabi paste (in a tube)
• Rice wine vinegar
• Chili powder
• Oregano

Dairy & Misc. Refrigerated Items

• 1 (16-ounce) package extra firm tofu
• 1 18-pack large eggs
• 1 (8-ounce) tub sour cream
• 1 (16-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 (6-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (15-ounce) container part-skim ricotta cheese
• 1 quart unsweetened vanilla almond milk
• 1 (8-ounce) bag shredded Mexican blend cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small wedge fresh Parmesan cheese

Canned and Jarred

• 2 (15-ounce) cans chickpeas
• 2 (15-ounce) cans white great northern or navy beans
• 1 (15-ounce) can low sodium black beans
• 1 (4.5-ounce) can chopped green chilies
• 1 (16-ounce) can/jar enchilada sauce (or ingredients to make your own)
• 2 (32-ounce) cartons low sodium chicken broth
• 1 (14-ounce) can reduced sodium vegetable broth (can sub ¼ cup chicken broth in Tofu Stir Fry, if desired)
• 1 (28-ounce) can crushed tomatoes (I like Tutorroso)
• 1 (15-ounce) can pumpkin

Frozen

• 1 small bag shelled edamame

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need about 1/3 cup)
• 1 small package walnuts (if buying from bulk bin, you need about ½ cup)
• 1 small package dried shredded unsweetened coconut
• Monk fruit sweetener (or sweetener of your choice)
• Baking powder
• Cornstarch or arrowroot powder

Non-Food Items

• Non-stick aluminum foil

*You can buy gluten free, if desired