7 Day Healthy Meal Plan (Dec 20-26)

Shopping List

Produce

• 2 small Bartlett pears
• 1 medium apple (any variety)
• 2 medium bananas
• 3 medium lemons
• 1 medium lime
• 3 medium grapefruit
• 4 medium oranges
• 2 medium heads garlic
• 2 large shallots
• 1 (3-inch) piece fresh ginger
• 1 large (7-ounce) Hass avocado
• 1 pound cauliflower florets
• 1 ½ pounds broccoli florets
• 1 pound Brussels sprouts
• 2 ¼ pounds (6 medium) Yukon Gold potatoes
• 2 pounds green beans
• 1 medium (2-pound) butternut squash
• 1 small red bell pepper
• 1 small bunch celery
• 3 large carrots
• 1 large bunch scallions
• 1 small head green cabbage (or 1 bag pre-shredded)
• 1 small head iceberg lettuce
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil (can sub 2 teaspoons dry in Quick Marinara, if desired)
• 1 small vine-ripened tomato
• 1 small red onion
• 2 large Vidalia onions
• 1 medium white onion
• 1 large yellow onion

Meat, Poultry and Fish

• 3 ounces sliced deli chicken or turkey breast (I like Boar’s Head)
• 3 ounces (4 thin slices) low sodium deli ham (I like Boar’s Head)
• 1 package center-cut bacon
• 1 pound large peeled and deveined shrimp
• 2 pounds (about 20) jumbo or colossal shrimp
• 1 pound fresh squid (tubes and tentacles)
• 1 ¼ pounds boneless pork shoulder
• 1 ½ pounds boneless, skinless chicken breast cutlets
• 6 ounces thin sliced sirloin steak
• 1 (6 to 8-pound) Hickory smoked fully cooked spiral cut ham
• ½ pound chicken or turkey sausage (can sub bacon in Breakfast Eggrolls, if desired)

Grains*

• 1 medium package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 package rotini pasta (I like Delallo)
• 1 medium package dry brown rice (or 9 cups pre-cooked)
• 1 package plain 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)
• Mayonnaise
• Optional Bagel Ball toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried
• garlic flakes, dried onion flakes
• Nutmeg
• Chili powder
• Dijon mustard
• Regular or reduced soy sauce*
• Unseasoned rice vinegar
• Toasted sesame oil
• Sriracha or chili-garlic sauce (optional, for serving with Fried Rice)
• Sweet chili sauce, duck sauce or spicy mustard (optional, for dipping Shrimp Egg Rolls)
• Red wine vinegar
• Bay leaves
• Oregano
• Crushed red pepper flakes
• Vanilla extract
• Pure maple syrup
• Garlic powder
• Thyme

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 (17.5-ounce) container plain nonfat Greek yogurt (I like Stonyfield or Fage)
• 1 (32-ounce) container plain nonfat yogurt (I like Stonyefield)
• 1 box 1/3 less fat cream cheese
• 1 (8-ounce) block or bag light sharp cheddar cheese
• 1 (8-ounce) bag part-skim mozzarella cheese
• 1 package sliced light Swiss cheese
• 4 ounces Gouda cheese
• 1 small wedge Parmigiano Reggiano (or Parmesan) cheese
• 1 small wedge Pecorino Romano cheese (can sub Parmesan in Shrimp Oreganata, if desired)
• 1 quart skim milk
• 1 quart 1 % milk
• 1 box butter
• 1 package light butter (can sub 2 tablespoons regular butter in Potato Gratin, if desired)
• 1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)
• 1 package egg roll wrappers

Canned and Jarred

• 1 (15-ounce) can organic pumpkin puree
• 1 small jar salsa (optional, for dipping Breakfast Egg Rolls)
• 1 small jar roasted red peppers
• 2 (15-ounce) cans hominy
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 (13.5-ounce) can coconut milk
• 1 small jar apricot preserves
• 3 (32-ounce) cartons low sodium chicken broth
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (14.5-ounce) can chicken broth

Frozen

• 1 medium package mixed berries
• 1 (12-ounce) package riced cauliflower
• 1 (10-ounce) package chopped spinach

Misc. Dry Goods

• Baking powder
• Baking soda
• 1 small package granulated sugar
• 1 bottle dry white wine
• 1 small bottle dark rum
• 1 (1-pound) bag dry split peas

Non-Food Items

• Parchment paper
• Aluminum foil

*You can buy gluten free, if desired