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

Shopping List

Produce

• 5 medium bananas
• 2 medium PLUS 2 large peaches
• 1 pound seedless red or green grapes
• 2 (6-ounce) containers fresh berries (can sub frozen mixed berries in Sheet Pan Pancakes, if desired)
• 1 large lemon
• 2 medium limes
• 1 medium ear of corn (can sub 1 small bag frozen kernels, if desired)
• 1 medium head garlic
• 1 (2-inch) piece fresh ginger
• 3 ½ pounds zucchini
• 1 small yellow squash
• 1 medium English cucumber
• 4 large portobello mushroom caps
• 1 ½ pounds baby red potatoes
• 1 small bunch celery
• 1 (2-pound) bag carrots
• 1 large red bell pepper
• 1 medium yellow bell pepper
• 2 medium green bell peppers
• 1 medium head cauliflower
• 1 large bunch scallions
• 1 small bunch fresh cilantro
• 1 bunch/container fresh dill
• 1 small bunch/container fresh basil
• 2 large heads Romaine lettuce
• 1 small head Iceberg lettuce
• 1 (1-pound) bag/clamshell baby spinach
• 2 small PLUS 5 medium vine-ripened tomatoes
• 1 (1-pound) container cherry or grape tomatoes
• 2 small red onions
• 4 medium yellow onions

Meat, Poultry and Fish

• 1 small package turkey kielbasa
• 1 pound mild Italian chicken sausage
• 1 package center-cut bacon
• ¾ pound sliced deli chicken or turkey breast
• 1 (8-ounce) boneless, skinless chicken breast (or 6 ½ ounces canned or pre-cooked)
• 1 (3-pound) whole raw chicken
• 1 pound (8) thin sliced center cut boneless pork chops
• 1 ½ pounds flank steak
• 18 ounces jumbo peeled shrimp

Grains*

• 1 medium package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small sourdough roll
• 1 small loaf sliced whole wheat bread
• 1 package low calorie whole wheat hamburger buns
• 1 medium package (6-inch) flour or corn tortillas (you need 12)
• 1 small package orzo

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)
• Regular or light mayonnaise
• Frank’s RedHot Sauce
• Sriracha sauce
• White wine vinegar
• Red wine vinegar
• Balsamic vinegar
• Reduced sodium soy sauce*
• Sesame oil
• Sesame seeds
• Steak seasoning (such as Montreal Steak Grill Mates)
• Reduced sodium Montreal Chicken seasoning
• Garlic powder
• Cumin
• Cinnamon
• Oregano
• Dijon mustard
• Pure maple syrup
• Vanilla extract

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint nonfat milk
• 1 pint 1% buttermilk
• 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small package blue cheese
• 1 small package feta cheese
• 1 (4-ounce) chunk fresh mozzarella cheese
• 1 small wedge Parmesan cheese
• 1 small wedge Pecorino Romano cheese (can sub ¼ cup Parmesan cheese in Zucchini Gnocchi, if desired)
• 1 (8-ounce) package sliced reduced fat cheddar or American cheese
• 1 (8-ounce) package shredded cheddar cheese
• 1 small box unsalted butter

Canned and Jarred

Misc. Dry Goods

• 1 small package granulated sugar
• Baking powder
• Baking soda
• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• 1 (12-ounce) package Palmini (hearts of palm) linguini
• Colored sprinkles (optional, for Breakfast Banana Split)

Non-Food Items

• Bamboo or metal skewers
• Parchment paper

*You can buy gluten free, if desired