Free 7 Day Healthy Meal Plan (Oct 12-18)

Shopping list

Produce

• 4 medium sweet red apples
• 1 large Bartlett pears
• 2 medium bananas
• 2 medium PLUS 1 large lemon
• 5 medium limes
• 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 medium jalapeno
• 2 large cubanelle peppers
• 1 large red bell pepper
• 4 mini (Persian) cucumbers (can sub 2 small English, if desired)
• 3 medium zucchini
• 2 delicata squash
• 1 medium butternut squash (or 3 cups pre-cut)
• 1 small PLUS 1 medium head cauliflower (can sub large bag pre-riced for medium head, if desired)
• 1 medium head broccoli florets
• 12 ounces baby bella mushrooms
• 1 small bunch celery
• 2 medium carrots
• 1 pound potatoes 
• 6 ounces Brussels sprouts (can buy pre-shredded, if desired)
• 1 small bunch scallions
• 1 small bunch/container fresh chives (can sub scallion greens for garnish on Savory Oats, if desired)
• 1 small bunch/container fresh dill
• 1 large bunch/container fresh basil
• 1 medium PLUS 1 large bunch fresh cilantro
• 1 medium bunch culantro (if you can find it)
• 1 small bunch fresh Italian parsley
• 1 small head red cabbage (or 1 bag pre-shredded)
• 2 small red onions
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 smoked ham hock, ham bone or smoked turkey leg
• 1 (8-ounce) cooked ham steak
• 1 ¼ pound pork tenderloin
• 1 small package dry Spanish chorizo
• 1 package raw chicken breakfast sausage
• 1 pound lean ground bison, beef or lamb
• 1 pound skinless wild salmon fillet
• 1 pound 93% lean ground chicken
• 1 ½ pounds (6) boneless, skinless chicken thighs
• 1 rotisserie chicken

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Baking spray with flour
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Crushed red pepper flakes 
• Maple syrup
• Cinnamon
• Pumpkin pie spice
• Vanilla extract
• Regular or light mayonnaise
• Turmeric
• Cumin
• Adobo seasoning
• Taco seasoning (or ingredients to make your own)
• Paprika
• Garlic powder
• Onion powder
• Coriander
• Reduced sodium soy sauce*
• Mirin
• Honey
• Black and/or white sesame seeds
• Sriracha sauce or chili crisp (optional, for Teriyaki Salmon Bowls)
• Whole grain mustard

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 container Tzatziki (or ingredients to make your own. Optional, for serving with Sheet Pan Meatballs)
• 1 small package unsalted butter
• 1 (5.3-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small container light sour cream
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage)
• 1 large wedge fresh Parmesan cheese
• 1 pint nonfat milk or unsweetened milk of your choice

Grains*

• 1 small package dry jasmine or sticky rice (or 3 cups pre-cooked)
• 1 small loaf sliced sourdough or whole grain bread
• 1 small package unbleached all-purpose flour
• 1 small package quick cooking steel cut oats (such as Bob’s Red Mill)
• 1 package mezza rigatoni (or pasta shape of your choice)
• 1 medium package corn tortillas (you need 12)
• 1 package breadcrumbs

Canned and Jarred 

• 1 jar Harissa (optional, for serving with Sheet Pan Meatballs)
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can pumpkin puree
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (14-ounce) can PLUS 2 (32-ounce) cartons chicken broth
• 1 (10-ounce) can RoTel diced tomatoes

Frozen

• 1 small package shelled edamame

Misc. Dry Goods

• 1 small bottle sake
• 1 (1-pound) bag dried garbanzo beans
• 1 (1-pound) bag dried green or brown lentils
• Baking powder
• 1 small package dried cranberries (if buying from bulk bin, you need 2 tablespoons)
• 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
• Monk fruit sweetener or granulated sugar
• Colored sprinkles and maraschino cherries (optional, for topping Breakfast Banana Split)

*You can buy gluten free, if desired

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