Free 7 Day Healthy Meal Plan (July 10-16)

Shopping List

Produce

• 1 dry pint blackberries
• 1 dry pint raspberries
• 1 dry pint blueberries
• 1 (12-ounce) PLUS 1 (1-pound) package strawberries
• 4 medium peaches
• 1 pound fresh cherries
• 4 medium limes
• 3 medium lemons
• 1 small (5-ounce) PLUS 1 medium (6-ounce) avocado
• 1 large head garlic
• 1 large shallot
• 1 (2-inch) piece fresh ginger
• 1 large English cucumber
• 1 large zucchini
• 1 small PLUS 1 medium red bell pepper
• 1 medium yellow bell pepper
• 2 bunches broccolini
• 6 large ears of corn
• 2 medium Yukon Gold or Russet potatoes
• 1 large bunch scallions
• 1 small bunch celery
• 2 medium carrots
• 1 medium bag tri-color coleslaw mix (you need 6 cups)
• 1 medium head Romaine lettuce
• 1 small head Iceberg lettuce
• 1 small head white cabbage
• 1 (5-ounce) PLUS 1 (1-pound) bag/clamshell baby spinach
• 1 small bunch/container fresh mint
• 1 small bunch/container fresh dill
• 1 large bunch/container fresh basil
• 1 medium bunch Italian parsley
• 1 small bunch cilantro
• 4 medium vine-ripened tomatoes
• 2 dry pints grape or cherry tomatoes
• 1 small PLUS 1 medium red onion
• 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 1 package center-cut bacon
• 3 ounces sliced deli chicken or turkey breast
• 1 pound mild Italian chicken sausage
• 1 pound 93% lean ground turkey, beef or chicken (your choice, for Taco Salad)
• 2 ¼ pounds boneless, skinless chicken breasts
• 1 pork tenderloin (about 1 pound)
• ¾ pound boneless, skinless white fish fillets (such as cod, halibut or branzino)
• 1 ½ pounds (4) wild salmon fillets

Grains*

• 1 small loaf sliced whole wheat bread
• 1 package small (taco or street taco-size) flour tortillas
• 1 package orzo pasta
• 1 package plain panko breadcrumbs
• 1 medium package dry brown rice (or 5 cups pre-cooked)
• 1 small package unbleached all-purpose flour

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)
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Gochujang
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Pure maple syrup
• Sriracha sauce
• Crushed red pepper flakes (optional, for Broccolini)
• Red wine vinegar
• Golden balsamic vinegar
• Regular or light mayonnaise
• Seasoned salt (such as Montreal Steak Grill Mates)
• Tajin or Chili Lime seasoning

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (6-ounce) container plain nonfat Greek yogurt
• 1 small container fresh pico de gallo (or ingredients to make your own)
• 1 small package Cotija cheese
• 1 (8-ounce) chunk Gruyere cheese
• 1 (4-ounce) package soft goat cheese
• 1 small wedge fresh Parmesan or Parmigiano Reggiano cheese
• 1 (8-ounce) package shredded cheddar cheese
• 1 (8-ounce) package sliced reduced fat American or cheddar
• 1 (8-ounce) bottle nonfat milk
• 2 (14-ounce) packages extra-firm tofu

Canned and Jarred

• 1 small jar mild salsa
• 1 (8-ounce) can tomato sauce
• 1 (15.5-ounce) can garbanzo beans
• 2 (15-ounce) cans black beans
• 1 (32-ounce) carton low sodium chicken braoth
• 2 (4.5-ounce) cans tuna in water

Frozen

• 1 small package corn kernels (can sub 1 cup fresh corn in One Pot Orzo, if desired)

Misc. Dry Goods

• 1 small package slivered almonds (if buying from bulk bin, you need 6 tablespoons)

Non-Food Items

• Wooden or metal skewers (you need 16)
• Parchment paper

*You can buy gluten free, if desired