Free 7 Day Healthy Meal Plan (Feb 17-23)

Shopping list

Produce

• 2 medium bananas
• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blueberries
• 2 medium oranges
• 2 medium limes
• 1 medium PLUS 1 large lemon
• 2 small (5-ounce) Hass avocados
• 2 medium English cucumbers
• 1 small PLUS 1 medium red bell peppers
• 4 large (any color) bell peppers
• 1 small jalapeno
• 3 medium heads garlic
• 1 medium shallot
• 1 (3-inch) piece fresh ginger
• 2 pounds Russet potatoes
• 1 pound green beans
• 1 medium head cauliflower (or 1 pound “riced”)
• 1 small bunch broccolini
• 1 ½ pounds broccoli florets
• 1 pound Cremini or Baby Bella mushrooms
• 1 small bunch celery
• 1 medium bag baby carrots
• 1 large bunch green onions
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh basil
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (1-pound) clamshell/bag baby arugula
• 1 dry pint cherry or grape tomatoes
• 2 medium yellow onions

Meat, Poultry and Fish

• ½ pound chicken or turkey breakfast sausage
• 1 package center-cut bacon (can sub chopped prosciutto on Breakfast Pizza, if desired)
• 1 small package sliced prosciutto
• 1 small package turkey pepperoni
• 9 ounces fresh or sliced deli roast beef
• 1 pound 93% lean ground chicken
• 1 pound boneless, skinless chicken thighs or breasts
• 1 pound 90% lean ground beef
• 1 pound pork tenderloin
• 2 ½ pounds (about 3 tails) raw lobster meat (you need 1 ½ cups raw)

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)
• Sriracha sauce
• Crushed red pepper flakes
• Honey
• Bay leaves
• Basil
• Parsley
• Oregano
• Reduced sodium soy sauce*
• Sesame oil
• Sesame seeds
• Cumin
• Hot chili powder
• Dijon mustard
• Paprika

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 package egg roll wrappers
• 1 (16-ounce) package super firm tofu
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small container regular or light sour cream
• 1 small box unsalted butter
• 1 small tub whipped butter (can sub unsalted butter plus a pinch of salt in Mashed Potatoes, if desired)
• 1 (8-ounce) carton 1% buttermilk
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded Mexican blend or Monterey Jack cheese
• 1 small chunk fresh whole milk mozzarella cheese
• 1 small wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese

Grains*

• 1 small package quick or old fashioned oats
• 1 package plain panko breadcrumbs
• 1 package seasoned breadcrumbs
• 1 small loaf sliced whole grain bread (I love Dave’s Killer Bread)
• 1 (8-ounce) baguette or French bread
• 1 small package unbleached all-purpose flour
• 1 package dry Ditalini (or other small) pasta
• 1 small package dry jasmine rice
• 1 small package dry Arborio rice
• 1 small package corn tortillas

Canned and Jarred

• 1 small jar creamy peanut butter
• 1 small jar salsa
• 1 small jar marinara or pizza sauce
• 1 (15-ounce) can PLUS 1 (28-ounce) can tomato sauce (I like Tuttorosso)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (15-ounce) can crushed tomatoes
• 1 small jar sun-dried tomatoes
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can low sodium black beans
• 1 small can/jar chipotle chilies in adobo
• 3 (32-ounce) cartons chicken broth or vegetable
• 1 (32-ounce) carton reduced sodium vegetable broth

Misc. Dry Goods

• 1 small package almonds (if buying from bulk bin, you need 2 tablespoons)
• 1 small package walnut halves (if buying from bulk bin, you need 1 tablespoon. Can sub almonds on Greek Yogurt with Berries, if desired)
• 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
• 1 small bottle sherry wine
• Baking powder
• Cornstarch or arrowroot powder

*You can buy gluten free, if desired