Free 7 Day Healthy Meal Plan (July 29-August 4)

Shopping list

Produce

• 3 medium limes
• 2 medium lemons
• 2 medium bananas (put in freezer when ripe)
• 4 large peaches
• 1 medium mango
• 1 (6-ounce) container fresh blueberries (optional, for topping Smoothie Bowl)
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• 2 large heads garlic
• 1 small shallot
• 1 (3-inch) piece fresh ginger
• 2 small jalapenos
• 1 medium red bell pepper
• 1 medium orange bell pepper
• 2 medium zucchini
• 1 small English cucumber
• 4 mini cucumbers (can sub another English, if desired)
• 4 medium ears of corn
• 1 (13-ounce) head broccoli florets
• 1 (13-ounce) head cauliflower
• ¾ pound sliced mushrooms
• 1 bag pre-shredded carrots
• 2 large bunches scallions (you need about 20)
• 2 large bunches cilantro
• 1 small bunch Italian parsley
• 1 small bunch/container fresh oregano (optional garnish for Greek Orzo Salad)
• 1 (1-pound) clamshell/bag baby spinach
• 1 large head iceberg lettuce
• 1 small PLUS 1 large head Romaine lettuce
• ½ small head red cabbage (or 1 bag pre-shredded)
• 4 medium vine-ripened tomatoes
• 1 pint grape or cherry tomatoes
• 3 small PLUS 3 medium yellow onions
• 1 small red onion

Meat, Poultry and Fish

• 2 pounds (4) boneless, skinless chicken breasts
• 1 pound ground chicken
• 1 pound mild Italian chicken sausage
• 1 ½ pounds flank steak
• 2 ¼ pounds (6) tilapia fillets
• 1 ¼ pounds (4) skinless salmon fillets
• 4 center-cut, bone-in pork chops (½ inch thick, about 1 ½ pounds total)

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)
• Taco seasoning (or ingredients to make your own)
• Cumin
• Bay leaves
• Oregano
• Red wine vinegar
• Sriracha sauce
• Honey
• Regular or reduced sodium soy sauce*
• Garlic powder
• Crushed red pepper flakes
• Chili powder
• Chipotle chili powder
• Turmeric
• Gochujang
• Mirin
• Toasted sesame oil
• Black sesame seeds
• Light mayonnaise
• Thai sweet chili sauce
• Paprika
• Onion powder
• Thyme
• Sage

Dairy & Misc. Refrigerated Items

• 1 (18-pack large eggs)
• 1 pint liquid egg whites
• 1 (8-ounce) bag shredded reduced fat Mexican blend (I like Sargento)
• 1 small package feta cheese
• 1 small wedge fresh Parmesan cheese
• 1 package cotija or queso blanco
• 1 pint low fat buttermilk
• 1 quart unsweetened almond milk
• 1 small box butter

Grains*

• 1 (16-ounce) package orzo pasta
• 1 large bag tortilla chips
• 1 small package (8-inch) flour tortillas
• 1 small package (6-inch) corn tortillas
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 medium package dry long grain white rice
• 1 small package dry quinoa (or 1 cup pre-cooked)
• 1 package whole wheat Italian seasoned bread crumbs
• 1 package plain panko

Canned and Jarred

• 1 (4-ounce) can chopped green chiles
• 1 small jar pitted kalamata olive
• 1 (15-ounce) can no salt added black beans
• 2 (15-ounce) cans black beans
• 1 small jar capers
• 1 (32-ounce) carton low sodium chicken broth
• 1 small jar peanut butter
• 1 small can/jar chipotle peppers in adobo
• 1 (8-ounce) can tomato sauce
• 1 (14-ounce) can vegetable broth
• 1 small jar chunky salsa (can buy fresh from refrigerated section, if desired)

Frozen

• 1 medium package blueberries
• 1 medium package strawberries
• 1 small package shelled edamame
• 1 medium package corn kernels

Misc. Dry Goods

• 1 small package raw hemp seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package peanuts (if buying from bulk bin, you need 2 tablespoons)
• 1 small package granulated sugar
• Nu-Naturals liquid stevia (or sweetener of your choice)
• 1 small container vanilla protein powder

*You can buy gluten free, if desired