7 Day Healthy Meal Plan (Feb 27-March 5)

Shopping List

Produce

• 5 medium bananas
• 1 medium lime
• 1 medium lemon
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 1 small PLUS 2 large jalapenos
• 1 medium green bell pepper
• 1 medium red bell pepper
• 1 medium yellow bell pepper
• 1 large package mini bell peppers
• 2 ½ pounds broccoli florets
• 2 ¾ pounds Russet potatoes
• 2 large leeks
• 2 large bunches scallions
• 2 large cucumbers
• 1 large bag tri-color coleslaw mix (you need 6 cups)
• 5 medium carrots
• 1 small head iceberg lettuce
• 1 medium green head cabbage
• 1 (1-pound) bag/clamshell mixed greens
• 1 small bunch fresh Italian parsley
• 1 medium bunch fresh cilantro
• 3 medium vine-ripened tomatoes
• 1 large beef steak tomato
• 1 dry pint cherry or grape tomatoes
• 1 small PLUS 2 medium red onions
• 2 small yellow onions

Meat, Poultry and Fish

• 1 large package center-cut bacon
• 1 pound country-style boneless pork ribs
• 1 pound lean sirloin
• 2 ½ pounds boneless skinless chicken breasts
• 1 ½ pounds 93% lean ground turkey
• 2 raw Italian chicken sausage links
• 1 ½ pounds (4) wild salmon filets
• 3 ounces sliced deli turkey breast (I like Boar’s Head)

Grains*

• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small package dry brown rice (or 5 cups pre-cooked)
• 1 small package dry long grain rice
• 1 small package quick oats
• 1 small package unbleached all-purpose flour
• 1 package seasoned whole wheat breadcrumbs

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)
• Red wine vinegar
• Apple cider vinegar
• Gochujang
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Cumin
• Onion powder
• Garlic powder
• Bay leaves
• Oregano
• Light mayonnaise
• Sesame seeds
• Light vinaigrette dressing (or make your own with ingredients in list)
• Pure maple syrup
• Turmeric or achiote (optional, for color in Chicken and Cabbage Soup)

Dairy & Misc. Refrigerated Items

• 1 pint liquid egg whites
• 1 18-pack large eggs
• 1 small box butter
• 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
• 1 small tub light sour cream
• 1 medium (at least 8 ounces) tub nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (8-ounce) bag shredded cheddar cheese (can sub 2 ounces Mexican cheese blend in Omelet Muffins, if desired)
• 1 (8-ounce) bag shredded Mexican blend cheese
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) package sliced provolone or mozzarella cheese
• 1 (8-ounce) block or package shredded reduced fat Swiss cheese
• 1 (8-ounce) container low fat buttermilk
• 1 (8-ounce) container skim milk
• 2 (14-ounce) packages extra firm tofu

Canned and Jarred

• 3 (15-ounce) cans chickpeas
• 1 (15-ounce) can black beans

• 1 (15-ounce) can reduced sodium black beans
• 1 (4-ounce) can mild chopped green chilis
• 1 small can mild enchilada sauce (or ingredients to make your own)
• 1 small jar pizza sauce or marinara sauce
• 1 (14-ounce) can chicken broth
• 1 (6-ounce) can albacore tuna
• 1 small jar capers

Frozen

• 1 small package chopped spinach (can buy a small bunch of fresh spinach and sub a small
• handful in Omelet Muffins, if desired)
• 1 small package corn kernels

Misc. Dry Goods

• 1 small bottle dry sherry or white wine
• 1 small bottle brandy (you need 1.5 ounces but can omit from Chicken Soup if desired)
• 1 package chicken bouillon cubes (such as Knorr)
• 2 (11-ounce) containers liquid vanilla protein shakes (I like Orgain)
• 1 small package chopped pecans (if buying from bulk bin, you need 2 tablespoons. Can buy a
• large package of walnuts and sub that in Banana Pancakes, if desired)
• 1 small package chopped walnuts (if buying from bulk bin, you need about 3 tablespoons)
• Baking powder
• 1 small package brown sugar

*You can buy gluten free, if desired