Free 7 Day Healthy Meal Plan (Jan 22-28)

Shopping list

Produce

• 3 medium bananas
• 4 medium apples (any variety)
• 4 medium oranges (any variety)
• 1 medium PLUS 1 large lemon
• 1 medium kiwi
• 1 small mango
• 1 dry pint blueberries
• 2 small (5-ounce) Hass avocados
• 2 small heads garlic
• 1 small PLUS 3 medium shallots
• 1 (2-inch) piece fresh ginger
• 3 medium red bell peppers
• 2 medium zucchini
• 1 (8-ounce) package baby bella, oyster or white mushrooms
• 1 pound broccoli florets
• 1 small package baby carrots
• 2 pounds (6-7 medium) Yukon gold potatoes
• 1 medium head Romaine lettuce
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag baby spinach
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• 1 small bunch scallions
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh rosemary
• 1 small bunch fresh Italian parsley (can sub 1 teaspoon dry in Ranch Dressing, if desired)
• 2 medium vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 small red onion
• 1 small medium yellow onion

Meat, Poultry and Fish

• 1 pound (2) boneless, skinless chicken breasts
• 1 ½ pounds (12) boneless, skinless chicken breast tenderloins
• 1 ¼ pounds 99% lean ground turkey
• ½ pound (2) wild salmon fillets
• 1 ½ pounds (4) fish fillets such as tilapia, flounder or grouper
• 1 (4-pound) beef tenderloin

Grains*

• 1 loaf sourdough bread
• 1 large bag tortilla chips
• 1 small package quick oats
• 1 package seasoned breadcrumbs
• 1 package seasoned panko
• 1 package dry orzo pasta
• 1 package dry quinoa (or ½ cup pre-cooked)
• 1 package dry brown rice (or 3 cups pre-cooked)
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat 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)
• Dukkah seasoning or Za’atar
• Parsley
• Apple cider vinegar (I like Braggs)
• Garlic powder
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Dijon mustard
• Sambal Oelek
• Toasted sesame oil
• Reduced sodium taco seasoning (or ingredients to make your own)
• Pure maple syrup
• Balsamic vinegar
• White balsamic vinegar
• Oregano
• Crushed red pepper flakes
• Vanilla extract
• BBQ sauce
• Cayenne pepper
• Regular or light mayonnaise
• Onion powder
• Paprika
• Nutmeg

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 small box regular or light butter
• 1 small box unsalted butter (can sub regular butter and decrease salt in Pancakes, if desired)
• 1 (8-ounce) package reduced fat cream cheese
• 1 small package Labneh or regular cream cheese (can sub reduced fat cream cheese on Mushroom Toast, if desired)
• 1 (8-ounce) container fat free or light sour cream
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (1/2 gallon) low fat buttermilk
• 1 pint half and half
• 1 pint nonfat milk
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (4-ounce) chunk fresh mozzarella
• 1 (5.2-ounce) package garlic and herb Boursin Gournay cheese
• 1 small wedge fresh Parmesan cheese
• 1 (14-ounce) package extra firm tofu
• 1 package pre-cooked brown lentils (can buy dry and cook yourself, if desired)

Canned and Jarred

• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (15-ounce) can no salt added kidney beans
• 1 (16-ounce) can fat free refried beans
• 1 (15-ounce) can corn
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 small jar roasted red peppers
• 1 small can artichoke hearts
• 1 small jar capers
• 1 small jar sundried tomatoes in oil

Frozen

• 1 (16-ounce) package chopped spinach

Misc. Dry Goods

• Cornstarch
• Baking powder
• Baking soda
• 1 small bottle sherry
• 1 small bottle white wine such as Pinot Grigio
• 1 small package brown sugar
• 1 small package granulated sugar
• Monk fruit sweetener (can use maple syrup in Chia Pudding, if desired)
• 1 small package salted peanuts (if buying from bulk bin, you need 2 tablespoons)
• 1 small package walnuts (if buying from bulk bin, you need about 1 tablespoon)
• 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package dried shredded unsweetened coconut (if buying from bulk bin, you need 2 tablespoons)
• 1 (11-ounce) container Orgain vanilla protein shake

*You can buy gluten free, if desired