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

Shopping list

Produce

• 1 small cantaloupe
• 5 medium bananas
• 1 dry pint blueberries
• 5 medium lemons
• 4 medium limes
• 1 medium Key lime (can sub a regular lime if you can’t find Key)
• 1 large mango
• 3 medium (6-ounce) Hass avocados
• 1 small container guacamole (or ingredients to make your own. Optional, for Taco Salad)
• 2 large heads garlic
• 1 (3-inch) piece fresh ginger
• 1 medium jalapeno
• 3 medium red bell peppers
• 1 medium green bell pepper
• 1 pound green beans
• 1 small bunch celery
• 1 large carrot
• 2 ½ pounds zucchini (about 5 medium)
• 1 ½ pounds baby red potatoes
• 1 pound riced cauliflower
• 2 small bunches scallions
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (5-ounce) clamshell mixed baby greens
• 2 medium heads Romaine lettuce
• ½ small head white cabbage
• 2 medium PLUS 3 large vine-ripened tomatoes
• 1 medium heirloom tomato
• 1 small container Pico de Gallo (or ingredients to make your own)
• 1 small PLUS 1 medium red onion
• 1 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 1 package turkey bacon (I love Applegate)
• 1 rotisserie chicken
• 1 ½ pounds boneless, skinless chicken thighs
• 1 (6-ounce) boneless, skinless chicken breast
• 1 pound 93% lean ground turkey, beef or chicken (your choice)
• 1 (6-ounce) sirloin steak
• 1 ½ pounds flank steak
• 1 ½ pounds peeled and deveined jumbo shrimp
• 1 ½ pounds (4) skinless white fish fillets (such as mahi mahi, grouper, red snapper or tilapia)

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)
• Pure maple syrup
• Ground cinnamon
• Vanilla extract
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Toasted sesame oil
• Regular or reduced sodium soy sauce*
• Sesame seeds
• Sriracha sauce
• Light mayonnaise
• Red wine vinegar
• Crushed red pepper flakes
• Dijon mustard
• Jerk seasoning (I use Walkerswood Mild)
• Parsley
• Basil
• Rice vinegar
• Cayenne
• Thyme
• Apple cider vinegar

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 package sliced reduced fat cheddar or American cheese
• 1 (8-ounce) package shredded cheddar cheese
• 1 medium wedge fresh Parmesan cheese
• 1 small container light sour cream
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 pint low fat buttermilk
• 1 (8-ounce) container unsweetened almond milk, oat milk or milk of your choice
• 1 small box unsalted butter

Grains*

• 1 package light whole wheat English muffins
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small loaf sliced whole wheat bread
• 1 small package corn tortillas (you need 8)
• 1 medium package dry brown rice (or 9 cups pre-cooked)
• 1 package short pasta such as cavatappi, fusilli or rigatoni
• 1 package seasoned breadcrumbs

Canned and Jarred

• 1 small jar dill pickles
• 1 small jar mild salsa
• 1 (14-ounce) can hearts of palm
• 1 small can/jar anchovies
• 2 (4.5-ounce) cans tuna in water
• 1 (8-ounce) can tomato sauce
• 1 (14-ounce) can chicken or vegetable broth
• 1 small jar peanut or almond butter

Frozen

• 1 small bag blueberries
• 1 small bag strawberries
• 1 small bag riced cauliflower

Misc. Dry Goods

• 1 small container vanilla protein powder
• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• 1 small package granulated sugar
• 1 small package brown sugar
• 1 (12-ounce) package Palmini (hearts of palm) linguini
• Baking soda
• Baking powder
• Colored sprinkles (optional, for topping Breakfast Banana Split)

*You can buy gluten free, if desired