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

Shopping List

Produce

• 1 small cantaloupe
• 3 medium bananas
• 7 medium navel oranges
• 2 medium oranges
• 2 medium lemons
• 3 medium limes
• 1 medium apple
• 1 small bunch red seedless grapes
• 1 dry pint blueberries
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container raspberries
• 1 (12-ounce) container strawberries
• 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
• 7 medium ears of corn
• 1 large English cucumber
• 2 medium zucchini
• 1 pound string beans
• 3 large red bell peppers
• 1 medium green bell pepper
• 1 medium head garlic
• 1 (1-inch) piece fresh ginger
• 1 ½ pounds baby red potatoes
• 1 medium head cauliflower
• 1 small bunch celery
• 2 medium bunches scallions
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small head Iceberg lettuce
• 1 (1-pound) bag/clamshell mixed greens
• 5 medium vine-ripened tomatoes
• 2 medium Roma (plum) tomatoes
• 3 medium red onions
• 3 medium PLUS 2 large yellow onions

Meat, Poultry and Fish

• 1 ¼ pounds (4) flounder fillets
• ½ pound sushi grade tuna
• 2 pounds (5) boneless, skinless chicken breasts
• 1 package turkey hot dogs (I like Applegate)
• 1 pound sweet Italian chicken sausage
• 2 pounds 93% lean ground turkey

Grains*

• 1 small package unbleached all-purpose or whole white wheat flour
• 1 package elbow pasta
• 1 package rigatoni pasta
• 1 small package dry long grain white rice (or 2 cups pre-cooked. Can sub brown rice with Curry, if desired)
• 1 small package dry brown rice (or 2 ½ cups pre-cooked)
• 1 package low carb whole wheat tortillas (such as La Tortilla Factory)
• 1 small package quick oats
• 1 small package whole wheat hot dog buns
• 1 small package whole wheat 100 calorie hamburger buns (such as Martin’s)
• 1 package seasoned 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)
• Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic
• flakes, dried onion flakes
• Regular or light mayonnaise
• Reduced sodium soy sauce*
• Sesame oil
• Black sesame seeds
• Sriracha sauce
• Cumin seeds
• Cumin powder
• Garam masala
• Curry powder
• Ground coriander
• Garlic powder
• Onion powder
• Dried parsley
• Dried basil
• Paprika
• Smoked paprika
• Cayenne pepper
• Chili powder
• Oregano
• Cinnamon
• Vanilla extract
• Dijon mustard
• Yellow mustard
• Red wine vinegar
• Honey
• White vinegar
• Ketchup

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small package feta cheese
• 1 (8-ounce) package shredded part-skim mozzarella
• 1 (8-ounce) block reduced fat (or part-skim) cheddar cheese
• 1 small wedge Pecorino Romano cheese
• 1 (8-ounce) container fat free ricotta cheese
• 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small tub whipped butter (or a small box regular butter)
• 1 (16-ounce) tub nonfat plain Greek yogurt (I like Stonyfield or Fage)
• 1 (8-ounce) container unsweetened almond, oat or skim milk

Canned and Jarred

• 1 small jar peanut or other nut butter
• 1 small jar sliced pickles
• 1 small jar capers
• 1 (2.5-ounce) jar sliced black olives
• 1 (15-ounce) can tomato sauce
• 1 (15.5-ounce) can kidney beans
• 1 (15.5-ounce) can pinto beans
• 1 (15.5-ounce) can northern beans
• 1 (15.5-ounce) can black beans
• 1 large jar marinara sauce (or ingredients to make your own)
• 1 (32-ounce) reduced or low sodium chicken broth

Frozen

• 1 (10-ounce) package chopped spinach

Misc. Dry Goods

• Baking powder
• 1 small package dark brown sugar
• 1 small container vanilla protein powder (I like Orgain)
• 1 small bottle dry white wine
• 1 small package monk fruit sweetener or your favorite sweetener (can use honey in Overnight Oats, if desired)
• 1 small package sugar free chocolate chips (such as Lily’s)
• 1 small package chia seeds (if buying from bulk bin, you need about 1 tablespoon)
• 1 small package pecan or walnut halves (if buying from bulk bin, you need 3 tablespoons)
• 1 small package slivered almonds (if buying from bulk bin, you need ½ cup)
• 1 small package dry red lentils

*You can buy gluten free, if desired