7 Day Healthy Meal Plan (March 26-April 2)

Shopping List

Produce

• 3 small bananas
• 4 medium apples
• 1 small pineapple
• 4 medium lemons
• 3 medium limes
• 3 medium cucumbers
• 3 small (5-ounce) Hass avocados
• 1 bell pepper (any color)
• 1 medium head garlic
• 1 ¾ pound asparagus
• ¾ pound green beans
• 1 pound baby bella mushrooms
• 1 medium sweet potato
• 2 pounds Yukon Gold potatoes
• 1 small bunch celery
• 1 large bag baby carrots
• 1 small bunch scallions
• 1 small bag/clamshell mixed baby greens (with spinach)
• 1 small head Romaine lettuce
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh dill (optional, for garnish on Shrimp Salad)
• 1 dry pint cherry or grape tomatoes
• 1 large vine ripened tomato
• 1 medium red onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 1 ½ pounds (3) boneless, skinless chicken breasts
• 1.3 pounds 99% lean ground turkey
• 1 pound 93% lean ground turkey
• ½ pound raw chicken breakfast sausage
• 1 package center-cut bacon
• 1 small package turkey pepperoni
• 1 ½ pounds (4) tilapia fillets
• 1 pound large cooked peeled and deveined shrimp

Grains*

• 1 small loaf sliced whole wheat bread
• 1 small package oat flour (can sub old fashioned oats and blend into flour yourself, if desired)
• 1 small package quick cooking steel cut oats (such as Bob’s Red Mill)
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 small package dry quinoa (or 2 ¼ cups pre-cooked)
• 1 package seasoned whole wheat breadcrumbs
• 1 package baby pasta shells or other small shape pasta
• 1 package whole wheat pearl couscous

• 1 small package unbleached all-purpose or whole white 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)
• Vanilla extract
• Regular or light mayonnaise
• Franks RedHot Sauce
• Reduced sodium soy sauce*
• Sesame oil
• Sriracha sauce (optional, for Tofu Poke Bowl)
• Sesame seeds
• Old Bay seasoning
• Crushed red pepper flakes (optional, for serving with Pizza Bites)
• Red wine vinegar
• Ketchup
• Worcestershire sauce
• Dried onion flakes
• Marjoram
• Oregano
• Garlic powder
• Reduced sodium taco seasoning (or ingredients to make your own)

Dairy & Misc. Refrigerated Items

• 1 small container unsweetened pineapple juice
• 1 18-pack large eggs
• 2 (14-ounce) packages extra firm tofu
• 1 (8-ounce) bottle skim milk
• 1 small jar light blue cheese dressing (or ingredients to make your own. Optional, for topping Buffalo Chicken Salad)
• 1 (8-ounce) container light sour cream
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (6-ounce) container 4% milk fat cottage cheese
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small tub whipped butter
• 1 small box unsalted butter (can sub whipped butter in Steel Cut Oats, if desired)
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 package sliced reduced fat cheddar or American cheese
• 1 medium wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Baby Pasta Shells, if desired)

Canned and Jarred

• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 1 (15-ounce) can no salt added kidney beans
• 1 (16-ounce) can fat free refried beans
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 jar marinara sauce (or ingredients to make your own)
• 2 (4.5-ounce) cans tuna in water
• 1 small jar peanut butter
• 1 small jar capers

Frozen

• 1 small bag shelled edamame
• 1 (1-pound) bag corn kernels

Misc. Dry Goods

• 1 small package granulated sugar (optional, for Oat Waffles)
• Baking powder
• Cornstarch
• 1 small bottle dry white wine
• 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)

*You can buy gluten free, if desired