Free 7 Day Healthy Meal Plan (Dec. 22-28)

Shopping list

Produce

• 3 medium (ripe) PLUS 4 large (under ripe) bananas
• 1 ½ pounds seedless red or green grapes
• 1 (6-ounce) container raspberries (can buy frozen, if desired)
• 2 dry pints blueberries (can buy frozen, if desired)
• 6 medium PLUS 1 large lemon
• 2 small PLUS 2 medium limes
• 2 medium PLUS 1 large Navel oranges
• 2 medium (6-ounce) Hass avocados
• 2 medium heads garlic
• 6 medium shallots
• 5 large jalapenos
• 1 medium serrano pepper
• 2 medium red bell peppers
• 1 (8-ounce) container sliced white mushrooms
• 5 ounces sliced shiitake mushrooms
• 1 ½ pounds whole baby bella (crimini) or white mushrooms
• 5 ounces broccoli florets
• 1 small bunch celery
• 1 small PLUS 2 large carrots
• 2 small PLUS 2 medium English cucumbers
• 1 pound Brussels sprouts (or 14 ounces pre-shredded)
• 1 medium butternut squash
• 2 pounds green beans
• 1 large bunch scallions (you need about 10)
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh sage
• 1 small head Romaine lettuce (or package baby romaine leaves)
• 1 small head Iceberg lettuce (or small bag pre-shredded)
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag mixed baby greens
• 2 medium PLUS 1 large vine-ripened tomatoes
• 1 (1-pound) package Campari tomatoes
• 1 dry pint cherry or grape tomatoes
• 2 large Vidalia onions
• 3 small PLUS 1 medium red onions
• 1 small PLUS 2 medium yellow onions
• 1 container Pico de Gallo (or ingredients to make your own. Optional, for Lentil Tacos)

Meat, Poultry and Fish

• 1 ¼ pounds Italian chicken sausage
• 1 ¼ pound ground chicken
• 1 (8-ounce) boneless, skinless chicken breast (or 6 ½ ounces pre-cooked)
• 4 boneless, skinless chicken thighs
• 1 pound 93% lean ground beef
• 3 pounds (48 to 50) live mussels
• 1 pound large cooked peeled shrimp
• 3 ounces thick sliced deli turkey
• 1 package center-cut bacon
• 1 (6 to 8 pound) fully cooked spiral sliced ham
• 1 (2-pound) whole skin-on side piece wild salmon

Condiments and Spices

• Extra virgin olive oil
• Avocado or canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Maple syrup
• Cinnamon
• Vanilla extract
• Mayonnaise
• Frank’s RedHot sauce
• Crushed red pepper flakes
• Balsamic vinegar
• Onion powder
• Garlic powder
• Yellow mustard
• Dijon mustard
• Ground cloves
• Chili powder
• Cumin
• Paprika
• Smoked paprika
• Oregano
• Hot sauce (optional, for serving with Lentil Tacos)
• Honey
• Italian seasoning

Dairy & Misc. Refrigerated Items

• 2 ½ dozen large eggs
• 1 pint liquid egg whites
• 1 (12-ounce) container skim milk
• 1 (12-ounce) container 1% milk
• 1 pint low fat buttermilk
• 1 jar light blue cheese dressing (or ingredients to make your own)
• 1 small box unsalted butter
• 1 (15-ounce) tub part-skim ricotta cheese
• 1 small tub light sour cream
• 1 (16-ounce) tub whole milk plain Greek yogurt
• 1 (8-ounce) block cream cheese
• 1 (8-ounce) block reduced fat cream cheese
• 1 (8-ounce) bag PLUS 1 (16-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (4-ounce) log goat cheese
• 1 small container feta cheese
• 1 package sliced Swiss cheese (if buying from deli counter, you need 2 slices)
• 2 medium wedges fresh Parmesan cheese

Grains*

• 1 medium baguette
• 1 loaf whole wheat crusty bread (optional, for serving with Mussels)
• 1 small loaf sliced whole grain bread
• 1 small sandwich size French bread roll (can sub sliced bread in Turkey Cuban, if desired)
• 1 package soft or hard shell corn tortillas
• 1 package gnocchi
• 1 large bag tortilla chips
• 1 package panko breadcrumbs
• 1 package Italian seasoned breadcrumbs
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small package quick or old fashioned oats
• 1 small package dry quinoa

Canned and Jarred

• 1 small jar creamy peanut butter
• 1 small jar sliced dill pickles
• 1 (12-ounce) jar roasted red peppers
• 1 small jar cherry peppers (can sub banana peppers in TK, if desired)
• 1 small jar pitted Kalamata olives
• 1 small jar Manzanilla olives
• 2 (29-ounce) cans cannellini beans
• 1 (15-ounce) can reduced sodium black beans
• 2 (25-ounce) jars Delallo marinara (or ingredients to make your own)
• 1 (10-ounce) can mild diced tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 2 (32-ounce) cartons low sodium chicken broth
• 1 (32-ounce) carton low sodium vegetable broth

Frozen

• 2 (10-ounce) packages frozen chopped spinach

Misc. Dry Goods

• Baking powder
• Baking soda
• 1 small package granulated sugar
• 1 (16-ounce) package dry split peas
• 1 small package dry brown lentils
• 1 single serve bottle dry white wine
• 1 bottle light beer, such as Corona Light
• 1 small package chia seeds
• 1 small package pecans (if buying from bulk bin, you need a generous ½ cup)
• 1 small package almonds (if buying from bulk bin, you need 1 tablespoon)
• 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)

*You can buy gluten free, if desired