7 Day Healthy Meal Plan (May 1-7)

Shopping List

Produce

• 1 medium kiwi
• 1 small mango
• 1 medium banana
• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blueberries
• 1 (12-ounce) container strawberries
• 4 medium lemons
• 3 medium limes
• 3 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• ½ pound French green beans
• 2 medium bunches asparagus
• 1 ¼ pound Brussels sprouts (or 5 cups pre-shredded)
• 1 medium yellow bell pepper
• 2 small jalapenos
• 1 (2-inch) piece fresh ginger
• 1 small head garlic
• 8 ounces white or baby bella mushrooms
• 5 Persian cucumbers (or 1 large English cucumber)
• 3 medium carrots
• ¾ pound (2 medium) Yukon gold or Russet potatoes
• 1 large bunch scallions
• 1 small bag broccoli slaw
• 1 small bunch cilantro
• 1 (5-ounce) package/bunch watercress
• 1 large head Romaine or red leaf lettuce
• 1 (1-pound) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 1 (1-pound) container grape or cherry tomatoes
• 1 medium vine-ripened tomato
• 1 small red onion
• 1 small white onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 ¼ pounds jumbo peeled and deveined shrimp
• 1 ½ pounds skinless salmon filets
• 1 ¾ pound (3) boneless, skinless chicken breasts
• 1 ¼ pound 93% lean ground turkey
• 1 pound flank steak
• 1 (1 ½-pound) pork tenderloin
• 1 package center-cut bacon

Grains*

• 1 package small whole wheat hamburger buns (such as Martin’s)

• 1 small loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small bag dry brown rice (or 6 cups pre-cooked)
• 1 small package dry quinoa (or 4 cups pre-cooked)
• 1 small package almond flour
• 1 small package oat flour (can make your own with rolled oats, if desired)
• 1 small package quick or rolled oats
• 1 package tri-color fettuccine pasta
• 1 package seasoned whole wheat breadcrumbs
• 1 medium bag tortilla chips
• 1 package tostada shells

Condiments and Spices

• Extra virgin olive oil
• Coconut or avocado oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Garlic powder
• Paprika
• Parsley
• Light vinaigrette (or make your own with ingredients in list)
• Reduced sodium taco seasoning
• Cumin
• Reduced sodium soy sauce or gluten-free tamari
• Rice vinegar
• Honey
• Crushed red pepper flakes
• Sriracha sauce
• Toasted sesame oil
• Furikake or sesame seeds
• Vanilla extract
• Cholula hot sauce (can sub sriracha in Lentil Bowls, if desired)
• Frank’s RedHot sauce

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 (8-ounce) package sliced reduced fat cheddar cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 (8-ounce) bag shredded cheddar cheese (can sub ¼ cup Mexican cheese blend in Tostadas, if desired)
• 1 large wedge fresh Parmesan cheese
• 1 small box unsalted butter
• 1 bottle/jar light blue cheese dressing (or ingredients to make your own)
• 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)

• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 pint low fat buttermilk
• 1 (8-ounce) container unsweetened vanilla almond milk

Canned and Jarred

• 1 (15-ounce) can black beans
• 1 small jar chunky salsa
• 1 small jar creamy peanut butter
• 1 small can sliced black olives

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need about 1/3 cup)
• 1 small package monk fruit sweetener or stevia (can sub honey or maple syrup in Chia Bowl, if desired)
• 1 small package unsweetened dried shredded coconut (if buying from bulk bin, you need 2 tablespoons)
• 1 small package hazelnuts or pecans (if buying from bulk bin, you need 1/3 cup)
• 1 small package almonds (if buying from bulk bin, you need 1 tablespoon)
• 1 small package dry brown or green lentils (or 3 cups pre-cooked)
• 1 small package granulated sugar
• Baking powder
• Baking soda
• 1 small bottle sake or dry white wine

Non-Food Items

*You can buy gluten free, if desired