Free 7 Day Healthy Meal Plan (March 11-17)

Shopping list

Produce

• 2 medium (ripe) bananas
• 1 small pear
• 2 medium apples
• 1 large pineapple
• 1 (6-ounce) container fresh berries of your choice
• 3 medium limes
• 2 large heads garlic
• 1 (1-inch) piece fresh ginger
• 1 small shallot
• 2 large jalapenos PLUS
• 1 small green bell pepper
• 1 small PLUS 1 large red bell pepper
• 2 large cubanelle peppers
• 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• ½ pound broccoli florets
• ½ pound asparagus or snow peas
• 1 medium head cauliflower (or 4 cups riced) PLUS 1 large head
• 1 (8-ounce) container sliced mushrooms
• 1 small butternut squash (or 10 ounces pre-cut)
• 1 medium Russet potato
• 1 medium Yukon Gold potato
• 2 medium parsnips
• 2 small PLUS 2 medium carrots
• 1 small head green cabbage
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• 1 large bunch Lacinato kale
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell baby arugula
• 1 small bunch scallions
• 1 large bunch fresh cilantro
• 1 medium bunch culantro (optional for sofrito)
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 dry pint grape or cherry tomatoes
• 1 small red onion
• 3 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 small package genoa salami (if buying from deli, you need 1 ½ ounces)
• 1 small package sliced deli ham (if buying from deli counter, you need 1 ½ ounces)
• 1 small package sliced deli turkey (if buying from deli counter, you need 1 ½ ounces)
• 4 pounds 93% lean ground turkey
• 1 ½ pounds (6) boneless, skinless chicken thighs
• 1 ¼ pounds large peeled and deveined shrimp
• 2 pounds lean corned beef brisket

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)
• Pure maple syrup
• Honey
• Red wine vinegar
• Oregano
• Reduced sodium soy sauce*
• Chili powder
• Smoked paprika
• Paprika
• Cumin
• Garlic powder
• Turmeric
• Adobo seasoning
• Balsamic vinegar
• Dijon mustard
• Rice vinegar
• Sriracha sauce (optional, for Shrimp Stir Fry)
• Sesame seeds
• Cinnamon
• Nutmeg
• Crushed red pepper flakes
• Bay leaves

Grains*

• 1 small package quick oats
• 1 small package (6-inch) corn tortillas (you need 8)
• 1 medium package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small loaf sliced whole grain bread
• 1 small bag dry white or brown rice (or 2 cups pre-cooked)

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 quart liquid egg whites
• 1 (14-ounce) package extra-firm tofu
• 1 (32-ounce) tub nonfat plain yogurt (I like Stonyfield)
• 1 (32-ounce) tub nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small box butter
• 1 pint low fat buttermilk
• 1 (8-ounce) container nonfat milk
• 1 small tub reduced fat sour cream
• 1 small chunk fresh mozzarella
• 1 small block or small bag sliced reduced fat provolone cheese
• 1 small wedge fresh Parmesan cheese
• 1 small package bleu cheese

Canned and Jarred

• 1 (15-ounce) can chickpeas
• 1 (15.5-ounce) can black beans
• 4 (15.5-ounce) cannellini or navy beans
• 1 (10-ounce) can RoTel diced tomatoes
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (4.5-ounce) can diced green chiles
• 1 medium jar/tub salsa
• 1 small jar sliced pepperoncini
• 3 (32-ounce) cartons chicken broth

Frozen

• 1 small package pearl onions (you need 1 cup)
• 1 (10-ounce) bag corn kernels

Misc. Dry Goods

• Cornstarch
• Baking powder
• Baking soda
• 1 (11-ounce) carton Orgain’s liquid vanilla protein shake
• 1 pound dry green or brown lentils
• 1 small package raw sugar
• 1 small package brown sugar
• 1 medium package walnuts (if buying from bulk bin, you need about ¾ cup)
• 1 small package sliced almonds (if buying from bulk bin, you need 2 tablespoons)
• 1 small package golden raisins (if buying from bulk bin, you need about cup)

*You can buy gluten free, if desired