Free 7 Day Healthy Meal Plan (Dec 30-Jan 5)

Shopping list

Produce

• 1 small PLUS 1 medium (sweet) apples
• 4 medium pears
• 4 medium oranges
• 2 small PLUS 5 medium PLUS 1 large lemons
• 2 medium limes
• 3 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 medium jalapeno (optional, for Black-Eyed Pea Dip)
• 1 medium yellow bell pepper
• 2 large English cucumbers
• 2 mini (Persian) cucumbers (can sub another small English, if desired)
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 5 medium radishes
• 1 small bunch celery
• 3 medium carrots
• 1 medium bag baby carrots
• 2 ¼ pounds Brussels sprouts (can buy 1 pound of them pre-shredded, if desired)
• ½ pound baby Bella or Crimini mushrooms
• 1 ¼ pound (2 medium) sweet potatoes
• 3 pounds broccoli florets
• 1 pound string beans
• 1 small bunch scallions
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh chives (can sub 1 tablespoon scallion greens in Baked Salmon, if desired)
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh rosemary
• 1 small bunch fresh cilantro
• 1 medium bunch fresh Italian parsley
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag mixed greens
• 1 (1-pound) clamshell/bag baby arugula
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• 1 small head Iceberg lettuce
• 1 medium head escarole
• 1 dry pint PLUS 1 (1-pound) container grape or cherry tomatoes
• 23 medium vine-ripened tomatoes
• 3 medium red onions
• 2 medium yellow onions

Meat, Poultry and Fish

• ¾ pound sliced nova lox or cold smoked salmon
• 1 (2-pound) whole skin-on wild salmon fillet
• 1 ¼ pound cooked, peeled, tail-off jumbo shrimp
• 1 package center-cut bacon
• ¾ pound sliced deli turkey breast (I like Boar’s Head)
• 2 pounds boneless, skinless chicken thighs or breasts
• ¾ pound uncooked Italian chicken sausage
• 1 (4-pound) beef 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)
• Ground cinnamon
• Pure maple syrup
• Vanilla extract
• Ground nutmeg
• Optional bagel toppings such as: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
• Red wine vinegar
• Cumin
• Crushed red pepper flakes
• Dijon mustard
• Balsamic vinegar
• Apple cider vinegar
• Honey
• Light mayonnaise
• Italian seasoning
• Garlic powder
• Paprika
• Reduced sodium soy sauce*
• Rice wine vinegar
• Sesame oil
• Sriracha sauce
• Sesame seeds
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 deep dish pie crust, for 1 9-inch pie
• 1 18-pack large eggs
• 1 pint unsweetened almond milk or milk of your choice
• 1 (8-ounce) container skim milk
• 1 small tub whipped cream cheese
• 1 small tub part-skim ricotta cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 small package sliced cheddar cheese or cheese of your choice
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 large wedge fresh Parmesan cheese
• 1 small package blue or gorgonzola cheese
• 1 small package feta cheese

Grains*

• 1 small package dry brown rice (or 6 cups pre-cooked)
• 1 small package dry quinoa
• 1 large bag tortilla chips
• 1 loaf thin-sliced whole grain bread, such as Dave’s Killer Bread
• 1 (1-pound) package high protein pasta, such as Barilla
• 1 (1-pound) package short pasta, such as penne, rigatoni, etc.
• 1 small package unbleached all-purpose or whole wheat flour
• 1 small package old fashioned oats

Canned and Jarred

• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can no salt added black eye peas (such as Eden)
• 1 (15-ounce) can cannellini beans
• 1 large jar mixed Italian pitted olives, such as Kalamata and Castelvetrano
• 1 small jar capers
• 1 (6-ounce) can wild albacore tuna in water (I like American Tuna)
• 1 (8-ounce) can tomato paste
• 1 (15-ounce) can crushed or diced tomatoes (I like Tuttorosso)
• 1 (32-ounce) carton vegetable broth
• 1 (15-ounce) can low sodium chicken broth (can sub ½ cup vegetable broth in Pasta with Italian Sausage, if desired)

Frozen

• 1 small bag corn kernels

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
• 1 small package walnuts (if buying from bulk bin, you need 2 tablespoons)
• 1 small package pecan halves (if buying from bulk bin, you need 1 ounce, about ¼ cup)
• 1 bottle red wine (optional, for Lentil Bolognese)
• 1 small package dry brown, green or split red lentils
• 1 small package granulated sugar
• Baking powder
• Cornstarch

*You can buy gluten free, if desired