Free 7 Day Healthy Meal Plan (Oct 21-27)

Shopping list

Produce

• 4 medium bananas
• 4 medium oranges
• 1 large red apple
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 3 large lemons
• 2 small (4-ounce) Hass avocados
• 1 large English cucumber
• 2 large cubanelle peppers
• 2 medium PLUS 1 large red bell pepper
• 1 medium yellow or orange bell peppers
• 2 medium heads garlic
• 8 ounces sliced mushrooms
• 1 small bunch celery
• 3 large carrots
• 1 large package baby carrots
• 1 large beet
• 2 large butternut squash
• 6 ounces Brussels sprouts (or 1 package pre-shredded)
• 1 small package sprouts (such as daikon)
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag baby arugula
• 1 medium head Escarole or other dark leafy green
• 1 small head Romaine lettuce
• 1 small PLUS 1 large bunch cilantro
• 1 small bunch Italian parsley
• 1 medium bunch culantro (optional, for sofrito)
• 1 small bunch/container fresh dill (can sub 1 tablespoon of another fresh herb in Greek Cottage Cheese Bowls, if desired)
• 1 small bunch/container fresh chives (can sub 1 tablespoon scallion greens for Ranch Dressing, if desired)
• 2 large bunches scallions
• 1 dry pint cherry or grape tomatoes
• 2 plum tomatoes
• 2 medium vine-ripened tomatoes
• 3 small PLUS 2 medium yellow onions
• 1 small red onion

Meat, Poultry and Fish

• 1 rotisserie chicken
• 1 large package chicken wingettes and drumettes (you need 20 total)
• 1 ½ pounds sweet Italian chicken sausage
• 2 pounds 93% lean ground beef
• 1 (1-pound) wild salmon fillet
• 1 (20-ounce) pork tenderloin

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
• Light mayonnaise
• Dijon mustard
• Seasoned salt
• Garlic powder
• Onion powder
• Paprika
• Oregano
• Thyme
• Ground sage
• White balsamic vinegar
• Hot sauce
• Chili powder
• Sazon seasoning
• Bay leaves
• Crushed red pepper flakes
• Toasted sesame seeds
• Sesame oil
• Reduced sodium soy sauce*
• Wasabi paste
• Mirin
• Rice wine vinegar
• Balsamic vinegar

Dairy & Misc. Refrigerated Items

• 1 (9-ounce) package 3-cheese tortellini (such as Buitoni)
• 1 dozen large eggs
• 1 (16-ounce) container low fat cottage cheese (Good Culture)
• 1 small container fat free sour cream
• 1 (6-ounce) container nonfat Greek yogurt
• 1 medium wedge fresh Parmigiano Reggiano or Parmesan cheese
• 1 small package cotija cheese or queso blanco
• 1 small package feta cheese
• 1 (8-ounce) package shredded cheddar cheese
• 1 pint low fat buttermilk
• 1 (8-ounce) container unsweetened almond milk (or milk of your choice)

Grains*

• 1 small package corn tortillas
• 1 large package crispy corn taco shells (you need 16)
• 1 small package whole wheat pita bread
• 1 (8-ounce) multigrain baguette
• 1 package quick oats
• 1 package 100 calorie whole wheat hamburger buns
• 1 (16-ounce) package short pasta such as penne
• 1 small package dry brown rice (or 2 cups pre-cooked)

Canned and Jarred

• 1 small jar pitted Kalamata olives
• 1 (4-ounce) can chopped green chilies
• 1 small jar peanut butter
• 3 (15-ounce) cans black beans
• 1 small jar Chicken Better than Bouillon
• 1 (32-ounce) carton unsalted chicken bone broth
• 1 (14-ounce) can chicken broth (optional, for Chicken Salad)
• 1 small can/jar chipotle chilis in adobo
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can tomato paste
• 1 small jar fig butter

Frozen

• 1 large bag blueberries (you need about 3 cups)
• 1 large bag strawberries (you need about 3 cups)

Misc. Dry Goods

• 1 package vanilla protein powder
• 1 small package almonds (if buying from bulk bin, you need about 1/3 cup)
• 1 small package chia seeds (if buying from bulk bin, you need about 2 tablespoons)
• Baking powder
• 1 package nori (roasted seaweed)

*You can buy gluten free, if desired