Free 7 Day Healthy Meal Plan (Sept 14-20)

Shopping list

Produce

• 1 medium banana
• 1 medium kiwi
• 1 small mango
• 4 medium plums
• 1 medium apple (such as Granny Smith)
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 2 pounds seedless red grapes
• 2 medium lemons
• 2 medium limes
• 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 2 large heads garlic
• 1 small shallot
• 1 (3-inch) piece fresh ginger
• 2 medium jalapenos
• 1 pound sliced mushrooms
• 2 large English cucumbers
• 1 pound zucchini
• 2 medium ears of corn
• 1 small bunch celery
• 1 pound string beans
• 1 large head broccoli
• 3 large bunches scallions (you need about 25)
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh basil
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 medium head escarole
• 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag mixed baby greens
• 1 package tri-color slaw mix
• 1 pint cherry or grape tomatoes
• 1 large vine-ripened tomato
• 1 small red onion
• 3 medium yellow onions

Meat, Poultry and Fish

• ¾ pound turkey breakfast sausage (such as Jennie-O)
• ¾ pound Italian chicken sausage
• 1 (7-ounce) boneless, skinless chicken breast
• 1 rotisserie chicken (or 1 pound raw chicken breast and cook yourself. Buy towards end of the week)
• 1 package kani imitation crab
• 1 ¼ pound peeled and deveined jumbo shrimp
• 1 pound flank steak
• 2 pounds lean boneless pork sirloin roast

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)
• Light mayonnaise
• Chili crisp
• Regular or reduced sodium soy sauce*
• Rice vinegar
• Furikake (can sub sesame seeds for topping California Roll Salad, if desired)
• Toasted sesame seeds
• Red wine vinegar
• Cumin
• Crushed red pepper flakes (optional, for Pasta with Sausage)
• Balsamic vinegar
• Ground white pepper
• Sesame oil
• Honey
• Anchovy paste

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 (8-ounce) package (block) feta cheese
• 1 (8-ounce) chunk fresh mozzarella cheese
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 (16-ounce) package shredded reduced fat Mexican cheese blend
• 1 pint whole or reduced fat milk
• 1 (8-ounce) bottle/carton unsweetened vanilla almond milk
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (5.3-ounce) container whole milk Greek yogurt
• 1 small wedge fresh Parmesan cheese

Grains*

• 1 package dry stone-ground polenta
• 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small package corn tortillas
• 1 small package quick or rolled oats
• 1 small dry brown rice (or 7 cups pre-cooked)
• 1 small package dry extra-long grain rice
• 1 package short pasta, such as penne or ziti

Canned and Jarred

• 1 small jar kalamata olives
• 1 small jar sun-dried tomatoes in oil
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can black or pinto beans
• 1 (15-ounce) can chickpeas
• 1 (32-ounce) carton low sodium chicken broth
• 1 small jar creamy peanut butter
• 1 (28-ounce) can whole tomatoes

Misc. Dry Goods

• 1 small package almonds (can sub 1 tablespoon pecans or walnuts in Oatmeal Bowl, if desired)
• 1 small package shelled sunflower seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package pecans or walnuts (if buying from bulk bin, you need 2 tablespoons)
• 1 small package dried unsweetened shredded coconut
• 1 small package chia seeds
• 1 small package brown sugar
• Monk fruit sweetener (can sub honey in Chia Pudding, if desired)
• Cornstarch (optional, for Beef and Broccoli)
• 1 small package dried ancho chilies

*You can buy gluten free, if desired