Free 7 Day Healthy Meal Plan (March 3-9)

Shopping list

Produce

• 4 medium kiwi
• 1 medium PLUS 2 large bananas
• 4 medium apples
• 1 (1-pound) package strawberries
• 1 (1-pound) package blueberries
• 2 (6-ounce) containers blackberries and/or raspberries
• 3 medium lemons
• 4 medium limes
• 2 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 medium jalapeno
• 2 mini (Persian) cucumbers (or 1 small English)
• 1 small bunch carrots
• 1 small bag baby carrots
• 1 small bunch celery
• 1 small bunch lemongrass (or lemongrass paste)
• 1 ½ pounds (4 medium) sweet potatoes
• 1 bunch (about 1 pound) asparagus
• 1 package bean sprouts (you need 2 cups)
• 1 large package riced cauliflower (you need 4 cups. Can buy frozen, if desired)
• 1 small bunch scallions
• 1 small bunch/container fresh rosemary
• 1 small bunch/container fresh mint
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag baby arugula
• 1 large head Romaine lettuce
• 1 large head Iceberg lettuce
• 2 (10-ounce) container cherry or grape tomatoes
• 2 medium plum tomatoes
• 1 large vine-ripened tomato
• 1 small container Pico de Gallo (or ingredients to make your own)
• 1 medium red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 6 ounces sliced deli roast beef
• 6 ounces sliced deli turkey
• 2 ounces thin sliced genoa salami
• 2 ounces Capicola
• 1 package turkey pepperoni
• 2 pounds boneless, skinless chicken thighs
• 1 ¼ pounds (12) boneless, skinless chicken breast tenderloins
• 1 pound 93% lean ground turkey
• 1 ½ beef stew meat, such as chuck
• 1 ½ pounds (4) skinless wild salmon fillets

Condiments and Spices

• Extra virgin olive oil
• Avocado 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
• Dijon mustard
• Red wine vinegar
• Light mayonnaise
• Italian seasoning
• Crushed red pepper flakes
• Taco seasoning (or ingredients to make your own)
• Cumin
• Smoked paprika
• Paprika
• Garlic powder
• Cayenne pepper
• Ketchup, BBQ sauce or your favorite dipping sauce (for Chicken Tenders)
• Bay leaves
• Reduced sodium soy sauce*
• Sriracha sauce

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 small box unsalted butter
• 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 pint low fat buttermilk
• 1 package sliced reduced fat cheddar or American cheese
• 1 (8-ounce) bag shredded cheddar or Mexican cheese blend
• 1 (8-ounce) bag shredded part-skim mozzarella and provolone mix
• 1 small container feta cheese
• 1 small wedge fresh Parmesan cheese

Grains*

• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small (5-ounce) baguette or French bread
• 1 small loaf sliced whole grain bread
• 1 small package corn tortillas (you need 8)
• 1 package seasoned breadcrumbs
• 1 package seasoned panko breadcrumbs
• 1 small package dry pearled barley
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 package whole wheat linguine (I like Delallo)
• 1 package dry vermicelli noodles

Canned and Jarred

• 2 (4.5-ounce) cans tuna in water
• 1 small jar pickled pepperoncini or banana peppers
• 1 small can/jar sliced black olives
• 2 (15-ounce) cans cannellini or navy beans
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• 1 small package shelled roasted peanuts (if buying from bulk bin, you need ¼ cup)
• Baking powder
• Baking soda
• 1 small package granulated sugar
• 1 small bottle dry white wine
• Colored sprinkles (optional, for Breakfast Banana Split)

Non-Food Items

*You can buy gluten free, if desired