14-Day Healthy Meal Plan (April 20-May 3)

Week 1 Shopping List (April 20-April 26)

Produce

• 9 medium apples (1 Granny Smith, 8 any variety)
• 8 medium oranges
• 4 medium pears (any variety)
• 2 medium lemons
• 3 medium limes
• 8 medium bananas
• 1 (12-ounce) container fresh strawberries
• 1 dry pint fresh blueberries
• 1 (6-ounce) container fresh raspberries or blackberries
• 3 medium heads garlic1 medium head cauliflower
• 2 pounds (4 medium) Yukon Gold potatoes
• 2 large sweet potatoes
• 5 medium (5-ounce) Hass avocados
• 1 pound fresh asparagus
• 2 small jalapenos
• 1 (4-inch) piece ginger
• 1 large red bell pepper
• 1 large zucchini
• 1 small cucumber
• 1 small bunch celery
• 1 small and 2 large carrots
• 1 small head red or green cabbage
• 1 (1-pound) bag/clamshell fresh baby spinach
• 1 (1-pound) bag/clamshell fresh mixed greens
• 2 small heads Romaine lettuce
• 1 large bunch Lacinato kale or Swiss chard
• 1 large bunch scallions
• 2 large bunches fresh cilantro
• 1 small bunch fresh basil
• 1 small bunch fresh dill (can sub 1 teaspoon dry dill or 1 tablespoon fresh chives in Tzatziki, if desired)
• 1 small bunch fresh chives
• 1 small plum tomato
• 1 medium vine-ripened tomato
• 1 medium white onion
• 2 small and 1 medium yellow onion
• 1 small red onion

Meat, Poultry and Fish

• 2 ¾ pounds boneless, skinless chicken breasts
• 1 ¼ pounds (4) salmon fillets
• 1 pound 93% lean ground chicken
• 1 pound 95% lean ground beef
• 1 1/3 pounds 99% lean ground turkey
• 2 pounds (6) thick center-cut boneless pork chops (can reduce to 4 for a family of 4, if desired)

Grains*

• 1 loaf whole grain sliced bread
• 1 package seasoned regular or whole wheat breadcrumbs
• 1 package panko breadcrumbs
• 1 medium package unbleached all-purpose flour
• 1 small package whole wheat pitas
• 1 package (7-inch) low carb whole wheat flour tortillas (I use La Tortilla Factory)
• 1 small package cornflakes or cornflake crumbs
• 1 package orzo pasta
• 1 small package quick oats
• 1 small package dry brown rice (or 3 cups pre-cooked)

Condiments and Dry 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)
• Hot sauce (optional, for Avocado Toast)
• Parsley
• Chipotle chili powder
• Chili powder
• Cumin
• Oregano
• Bay leaves
• Red wine vinegar
• Paprika
• Smoked paprika
• Garlic powder
• Onion powder
• Golden balsamic vinegar
• Poppy seeds
• Honey
• Vanilla extract
• Light vinaigrette (or make your own with ingredients in list)
• Regular or light mayonnaise
• Crushed red pepper flakes
• Optional Bagel Ball toppings: everything bagel seasoning, sesame seeds, dried garlic flakes, dried onion flakes**
• Ketchup
• Worcestershire sauce
• Marjoram
• Cinnamon

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 package part-skim reduced sodium string cheese (I like Sargento)
• 1 bottle light Caesar dressing (or ingredients to make your own)
• 1 large wedge fresh Parmesan cheese
• 2 (32-ounce) containers plain nonfat Greek yogurt (I recommend Stonyfield or Fage)
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 (8-ounce) bag reduced fat shredded mozzarella cheese (I use Polly-O)
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 (8-ounce) box reduced fat cream cheese
• 1 small tub light sour cream
• 1 (4-ounce) package goat cheese (optional, for Chicken Chili)
• 1 box butter
• 1 package reduced fat sliced cheddar cheese (can sub shredded cheese on Tuna Melt, if desired)
• 1 (8-ounce) bottle skim milk

Canned and Jarred

• 2 (32-ounce) cartons vegetable broth
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 small can/jar chipotle chilis in adobo
• 2 (15-ounce) cans black beans
• 1 (14-ounce) can petite diced tomatoes
• 1 (28-ounce) can crushed tomatoes
• 2 (4.5-ounce) cans tuna in water
• 1 small jar unsweetened apple sauce
• 1 (8-ounce) and 1 (15-ounce) can tomato sauce

Misc. Dry Goods

• 1 (1-pound) package dry green lentils
• Baking powder
• Baking soda
• 1 small package light brown sugar
• 1 small package raw sugar
• 1 medium package chopped walnuts (you need ¾ cup)

*You can buy gluten free, if desired

Week 2 Shopping List (April 27-May 3)

Produce

• 8 medium pears (any variety)
• 3 pounds seedless grapes
• 4 medium apples (any variety)
• 12 medium oranges
• 5 medium bananas
• 1 (6-ounce) container fresh blueberries
• 8 medium limes
• 1 small head garlic
• 4 heads baby bok choy
• 1 medium zucchini
• 1 large English cucumber
• 4 ounces shiitake mushrooms
• 10 ounces baby bella mushrooms
• 1 (1-inch) piece ginger
• 4 medium Yukon Gold or Russet potatoes
• 2 pounds broccoli florets
• 1 (2-pound) bag baby carrots
• 1 medium (5-ounce) Hass avocado
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 medium bunch scallions
• 1 dry pint cherry or grape tomatoes
• 1 small red onion
• 1 large yellow onion

Meat, Poultry and Fish

• 2 ¾ pounds boneless, skinless chicken breasts
• 1 large package sliced salami
• 1 ¼ pounds peeled and deveined shrimp
• 1 pound 93% lean ground turkey

Grains*

• 1 package regular, whole wheat or high fiber elbow pasta
• 1 package No-Yolk noodles
• 1 package sliced whole grain bread
• 1 small package unbleached all-purpose flour
• 1 large box Triscuits
• 1 package whole wheat hamburger buns
• 1 small package quick oats
• 1 small package steel cut oats
• 1 package whole wheat or regular seasoned breadcrumbs
• 1 small package dry extra long white or basmati rice
• 1 small package dry brown rice

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)
• Cumin
• Crushed red pepper flakes
• Garlic powder
• Onion powder
• Cumin
• Cayenne pepper
• Soy sauce*
• Sesame oil
• Vanilla extract
• Cinnamon sticks
• Ground cinnamon
• Pure maple syrup
• Light mayonnaise
• Chile powder
• Nutmeg

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 (16-ounce) package reduced fat shredded sharp cheddar
• 1 (16-ounce) packaged shredded cheddar
• 1 small block pepper jack cheese (or cheese of your choice)
• 1 pint half and half
• 1 box regular or unsalted butter
• 1 small wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub 2 tablespoons Parmesan cheese in Shrimp, Peas and Rice, if desired)
• 1 (8-ounce) container unsweetened vanilla almond milk
• 1 quart skim milk
• 1 pint 1% or 2% milk

Frozen

• 1 small package mixed vegetables
• 1 small package peas
• 1 medium package corn kernels
• 1 package frozen mini wontons (I like Trader Joe’s)
• 1 large package edamame in pods
• 1 small bag frozen blueberries

Canned and Jarred

• 2 (15-ounce) cans black beans
• 1 (15-ounce) can chickpeas
• 1 (14.4-ounce) can diced tomatoes with green chilies
• 2 (5-ounce) cans tuna in water
• 1 (32-ounce) carton chicken broth
• 2 (32-ounce) cartons low sodium chicken broth

Misc. Dry Goods

• 1 small package raw sugar
• 1 small bottle sherry (optional, for Tuna Noodle Casserole)

*You can buy gluten free, if desired