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

Shopping list

Produce

• 6 medium (very ripe) bananas
• 1 ½ pounds seedless red or green grapes
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 medium mango
• 3 medium lemons
• 3 medium limes
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• 1 medium English cucumber
• 1 small cucumber
• 1 small green bell pepper
• 2 medium PLUS 1 large red bell pepper
• 2 large cubanelle peppers
• 1 medium PLUS 2 large jalapenos
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 medium (7-ounce) Yukon Gold potato
• 1 medium Russet potato
• 2 medium parsnips
• 1 medium bunch carrots (you need 6)
• ½ pound sliced mushrooms
• 1 small bunch asparagus
• 1 large head cauliflower
• ½ pound broccoli florets
• 1 small bunch celery
• 1 medium leek
• 1 large bunch scallions
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired)
• 1 medium PLUS 1 large bunch fresh cilantro
• 1 medium bunch culantro (optional, for Sofrito, if you can find it)
• 1 medium bunch fresh Italian parsley
• 1 (5-ounce) clamshell/bag baby spinach
• 1 small bunch kale
• 1 (1-pound) head escarole, spinach or any dark leafy green
• 1 small head cabbage
• 1 small head Iceberg lettuce
• 1 (1-pound) clamshell Campari tomatoes
• 1 small PLUS 1 medium beefsteak tomato
• 1 medium plum tomato
• 1 large red onion
• 2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 small package sliced deli turkey breast (if buying at deli counter, you need 3 ounces)
• ½ pound sweet Italian chicken sausage
• 1 1/3 pound 99% lean ground turkey breast
• 1 pound boneless, skinless chicken breasts
• 6 medium boneless, skinless chicken thighs (or buy 3 more boneless breasts)
• 2 pounds lean corned beef brisket
• 1 ½ pounds (4) skin-on wild salmon fillets

Condiments and Spices

• Extra virgin olive oil
• Avocado oil
• Baking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder
• Whole peppercorns
• Garlic powder
• Paprika
• Za’atar (optional for Vegetable Quiche)
• Light mayonnaise
• Bay leaves
• Honey or agave
• Reduced sodium soy sauce*
• Chili powder
• Smoked paprika
• Paprika
• Cumin
• Sazon
• Toasted sesame oil
• Sriracha sauce
• Chili-lime seasoning, such as Tajin Classic
• Oregano
• Onion powder
• Turmeric
• Cinnamon
• Crushed red pepper flakes

Dairy & Misc. Refrigerated Items

• 1 (9-ounce) package 3 cheese tortellini (such as Buitoni)
• 1 (14-ounce) package extra firm tofu
• 2 dozen large eggs
• 1 pint liquid egg whites
• 1 (8-ounce) container half and half
• 1 pint low fat buttermilk
• 1 (8-ounce) container nonfat milk (can sub 1/3 cup 2% milk in Cauliflower Mash, if desired)
• 1 (8-ounce) container 2% milk
• 1 (6-ounce) container plain whole milk Greek yogurt
• 1 (16-ounce) container plain nonfat Greek yogurt
• 1 small box salted butter
• 1 small box unsalted butter
• 1 small wedge fresh Parmesan cheese
• 1 small container Feta cheese
• 1 (8-ounce) bag shredded cheddar (or cheese of your choice for Mushroom Spinach Eggs)

Grains*

• 1 (1-pound) multigrain baguette
• 1 small loaf sliced multigrain bread (I like Dave’s Killer Bread)
• 1 package whole wheat pita flat bread
• 1 small package corn tortillas (you need 8)
• 1 package lo mein egg noodles, spaghetti or soba noodles
• 1 package dry acini di pepe, orzo or other small pasta
• 1 small package dry long grain white rice
• 1 small package whole white wheat flour
• 1 small package unbleached all-purpose flour
• 1 small package quick oats
• 1 package seasoned whole wheat breadcrumbs

Canned and Jarred

• 1 (15-ounce) can black beans
• 1 (29-ounce) can cannellini beans
• 1 jar Better than Bouillion chicken flavor
• 1 (32-ounce) carton unsalted chicken bone broth
• 2 (32-ounce) cartons low sodium chicken broth
• 1 small jar pitted Manzanilla olives
• 1 (4-ounce) can tomato paste
• 1 small jar creamy peanut butter
• 1 small jar or container salsa (or buy fresh refrigerated or make your own)

Frozen

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
• 1 small package almonds (if buying from bulk bin, you need ¼ cup)
• 1 small package chia seeds (if buying from bulk bin, you need 4 teaspoons)
• 1 small package raisins (if buying from bulk bin, you need about 2/3 cup [3 ounces])
• Baking powder
• Baking soda
• Cornstarch

*You can buy gluten free, if desired