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

Shopping List

Produce

• 1 medium kiwi
• 1 small mango
• 1 pound cherries
• 2 small PLUS 2 medium bananas
• 1 small PLUS 3 medium lemons
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 small (5-ounce) PLUS 1 medium (6-ounce) plus 1 large (7-ounce) Hass avocados
• 1 small jalapeno
• 1 medium red bell pepper
• 1 medium yellow bell pepper
• 1 medium orange bell pepper
• 1 small bunch celery
• 7 medium ears of corn
• 1 ½ pounds asparagus
• 1 medium head cauliflower (or 1 medium bag riced)
• 1 pound baby red potatoes
• 1 small eggplant
• 1 medium cucumber
• 2 medium zucchini
• 2 packages baby zucchini (you need about 40)
• 1 (2-pound) package baby carrots
• 1 medium head garlic
• 1 (1-pound) bag/clamshell baby arugula
• 1 small head Romaine lettuce
• 1 medium bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 2 medium heirloom tomatoes
• 4 medium vine-ripened tomatoes
• 2 medium plum tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 large red onion
• 1 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 ½ pounds (4 small) boneless, skinless chicken breasts
• 1 pound 93% lean ground turkey
• 1 pound Italian chicken sausage
• ½ pound skinless wild salmon
• 1 ½ pounds skinless wild cod, sea bass or haddock
• 2 pounds flank or London broil steak
• 1 package center-cut bacon
• 1 package turkey pepperoni
• 1 package sliced prosciutto di Parma

Grains*

• 1 small loaf sourdough bread
• 1 small package corn tortillas (you need 8)
• 1 package unbleached all-purpose flour
• 1 package seasoned panko breadcrumbs
• 1 package quick or old fashioned oats
• 1 package whole wheat fusilli or other short pasta (I like Delallo)

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)
• Oregano
• Pure maple syrup
• Ground ginger
• Crushed red pepper flakes
• Old Bay seasoning
• Paprika
• Smoked paprika
• Dijon mustard
• Regular or light mayonnaise
• Garlic powder
• Balsamic vinegar
• Taco seasoning (or ingredients to make your own)
• Cayenne pepper
• Cumin

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 medium container Pico de Gallo (or ingredients to make your own)
• 1 small package feta
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) bag shredded cheddar or Mexican cheese blend
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (6-ounce) chunk fresh mozzarella cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (6-ounce) container whole milk plain Greek yogurt
• 1 quart unsweetened vanilla almond milk
• 1 (6 or 8-ounce) container low fat cottage cheese (I like Good Culture)

Canned and Jarred

• 1 large jar marinara sauce (or ingredients to make your own)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 medium jar roasted red peppers
• 1 small jar pepperoncini
• 1 medium jar Giardiniera
• 1 large jar pitted green or black olives
• 1 (14-ounce) can hearts of palm
• 1 small jar dill pickles
• 1 small jar creamy peanut butter

Frozen

• 1 medium bag peas
• 1 medium bag strawberries

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need about 1/3 cup)
• 1 small package monk fruit, stevia or your favorite sweetener
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 2 tablespoons)
• 1 small package roasted shelled pistachios (if buying from bulk bin, you need 3 tablespoons)
• 1 small package raw or roasted almonds (if buying from bulk bin, you need 2 tablespoons)
• Baking powder

Non-Food Items

• Parchment paper

*You can buy gluten free, if desired