Free 7 Day Healthy Meal Plan (Oct 23-29)

Shopping List

Produce

• 2 medium (ripe) bananas
• 2 medium fresh figs
• 1 large red pear
• 4 medium pears (any variety)
• 1 small pomegranate (or 1 small package seeds)
• 2 large grapefruit
• 3 medium lemons
• 5 medium limes
• 2 small (5-ounce) Hass avocados
• 2 medium cucumbers
• 1 large red bell pepper
• 2 large cubanelle peppers
• 2 large heads garlic
• 1 large shallot
• 1 (2-inch) piece fresh ginger
• 2 pounds sweet potatoes
• 1 ½ pounds yellow potatoes
• 2 delicata squash (about 2 pounds total)
• ¾ pound Brussels sprouts (or 1 bag pre-shredded)
• 1 small head cauliflower
• 1 pound string beans
• 10 ounces sliced baby bella mushrooms
• 1 medium bag baby carrots
• 1 large bunch scallions
• 1 small bunch fresh Italian parsley
• 1 medium PLUS 1 large bunch cilantro
• 1 medium bunch culantro (optional, for Sofrito)
• 1 small bunch/container fresh thyme
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell baby arugula
• 1 (14-ounce) package tri-color coleslaw
• 1 small head Lacinato kale
• 1 large head Iceberg lettuce
• 3 large vine-ripened tomatoes
• 1 small PLUS 1 medium red onions
• 2 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 3 pounds boneless, skinless chicken breasts
• 1 pound (4) turkey breast cutlets
• 6 mild Italian turkey or chicken sausage links
• 1 package center-cut bacon
• ¾ pound deli chicken or turkey breast
• 1 pound wild salmon
• 1 pound (4) bone-in pork chops

Grains*

• 1 package quick oats
• 1 package seasoned breadcrumbs
• 1 small loaf sliced whole grain bread
• 1 small package all-purpose or whole wheat flour
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 small package dry long grain white rice (I like Carolina)
• 1 medium 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)
• Dijon mustard
• Pure maple syrup
• Mayonnaise
• Chili powder
• Chipotle powder
• Cumin
• Coriander
• Garlic powder
• Italian dressing
• Adobo seasoning
• Italian seasoning
• Sazon (or ingredients to make your own)
• Apple cider vinegar
• Reduced sodium soy sauce*
• Toasted sesame oil
• Sesame seeds
• Gochujang
• Bagel toppings (optional): everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 pint liquid egg whites
• 1 small package butter
• 1 large wedge fresh Parmesan cheese
• 1 small package goat or feta cheese
• 1 (8-ounce) block 1/3 less fat cream cheese
• 1 small package sliced provolone or mozzarella cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (16-ounce) container whole milk plain Greek yogurt

Canned and Jarred

• 1 small jar marinara or pizza sauce
• 2 (15-ounce) cans black beans
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can cannellini beans
• 1 (32-ounce) carton low sodium chicken or vegetable broth
• 1 (14-ounce) can low sodium chicken stock
• 2 (2.6-ounce) packets light tuna in water
• 1 small can/jar chipotle peppers in adobo

Misc. Dry Goods

• 2 (11-ounce) cartons liquid vanilla protein shake (I like Orgain)
• 1 small package vegetable or chicken bouillon cubes
• 1 medium bag sweet potato chips
• 1 small package brown sugar
• 1 small package granulated sugar
• Baking powder
• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• 1 small package walnuts (if buying from bulk bin, you need about 2 tablespoons)
• 1 small package pepitas (if buying from bulk bin, you need ¼ cup)

Non-Food Items

• Parchment paper

*You can buy gluten free, if desired