Free 7 Day Healthy Meal Plan (April 14-20)

Shopping list

Produce

• 3 medium bananas
• 3 medium oranges
• 1 (1-pound) container strawberries
• 3 (6-ounce) containers berries (your choice)
• 1 small PLUS 5 medium lemons
• 6 medium limes
• 1 large Champagne mango
• 1 medium (6-ounce) Hass avocado
• 1 large head garlic
• 1 (2-inch) piece fresh ginger
• 1 medium shallot
• 1 medium jalapeno
• 1 medium green bell pepper or Poblano pepper
• 1 medium red bell pepper
• 1 small radish
• 1 pound string beans
• 4 ½ pounds (10 medium) Yukon Gold potatoes
• 1 small bunch celery
• 1 small bulb fennel
• ½ pound mushrooms
• ½ pound asparagus
• 1 pound heirloom carrots
• 2 medium carrots
• 1 large head broccoli florets
• 1 small bunch/container thyme
• 1 small bunch/container dill
• 1 small bunch/container mint
• 1 medium bunch/container basil
• 1 small bunch Italian parsley
• 1 small bunch cilantro
• 1 small bunch scallions (can sub cilantro for garnish on Peanut Noodle Stir Fry, if desired)
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag baby arugula
• ½ small head red cabbage (can buy a pre-shredded mix, if desired)
• ½ small head green cabbage (can buy a pre-shredded mix, if desired)
• 1 small head Iceberg lettuce
• 1 dry pint cherry or grape tomatoes
• 3 medium tomatoes
• 1 medium red onion
• 1 small PLUS 1 medium PLUS 2 large yellow onions

Meat, Poultry and Fish

• 2 packages center-cut bacon
• 1 package turkey bacon (can sub 2 pieces regular bacon in Bloody Mary Eggs, if desired)
• 1 (6 to 8-pound) spiral bone-in ham
• 2 ½ pounds boneless pork loin roast
• 2 ½ pounds boneless, skinless chicken breast
• 1 pound jumbo cooked and peeled shrimp
• 1 ¼ pound (4) cod or halibut fillets

Condiments and Spices

• Extra virgin olive oil
• Vegetable 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
• Light mayonnaise
• Vanilla extract
• Dijon mustard
• Old bay seasoning
• Sesame oil
• Sriracha sauce
• Reduced sodium soy sauce*
• Sesame seeds
• Italian dressing
• Adobo seasoning
• Sazon seasoning (optional, for Air Fryer Chicken Bites)
• Italian seasoning
• Crushed red pepper flakes (optional, for Pesto Pasta)
• Cumin
• Garlic powder
• Ancho or Mexican chili powder
• Red wine vinegar
• Liquid hickory smoke
• BBQ sauce
• White wine vinegar
• Honey
• Bay leaves
• Nutmeg
• White truffle olive oil

Dairy & Misc. Refrigerated Items

• 1 small container pineapple juice
• 2 dozen large eggs
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 small container light sour cream
• 1 (8-ounce) block reduced fat cream cheese
• 1 small package light or whipped butter (can sub unsalted butter plus a pinch of salt in Potato Gratin and Mashed Potatoes, if desired)
• 1 small box unsalted butter
• 1 small package feta cheese
• 1 small package goat cheese
• 1 quart nonfat milk
• 1 (8-ounce) container unsweetened almond milk (can sub ½ cup nonfat milk in Chia Pudding, if desired)
• 1 (8-ounce) block reduced fat cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 large wedge fresh Parmesan cheese

Grains*

• 1 small loaf sliced light whole wheat bread (can sub sourdough in Breakfast BLT, if desired)
• 1 loaf sliced sourdough bread
• 1 package whole grain hamburger or sandwich buns
• 1 package taco size reduced carb whole wheat flour tortillas or corn tortillas (you need 8)
• 1 small package jasmine rice
• 1 small package unbleached all-purpose flour
• 1 package whole wheat fusilli pasta (such as Delallo)

Canned and Jarred

• 1 (13.5-ounce) can lite coconut milk
• 2 (15-ounce) cans chickpeas
• 1 (15-ounce) can artichoke hearts in water
• 1 small jar cornichons
• 1 small jar pepperoncini
• 1 small jar capers
• 1 (8-ounce) carton unsalted vegetable broth (or stock)
• 1 (14-ounce) can chicken or vegetable broth
• 1 small jar peanut butter

Frozen

• 1 small package PLUS 1 (1-pound) package petite peas
• 1 (9-inch) regular pie crust (not deep dish)

Misc. Dry Goods

• Baking powder
• Baking soda
• Nu-Naturals liquid stevia, monk fruit or your favorite sweetener (can use maple syrup or honey in Chia Pudding, if desired)
• 1 package brown monk fruit sweetener or brown sugar
• 1 package powdered monk fruit sweetener or powdered sugar
• 1 small package chia seeds
• 1 small package golden raisins (if buying from bulk bin, you need 1/3 cup)
• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons. Can sub walnuts in Breakfast Banana Split, if desired)
• 1 small package walnuts (if buying from bulk bin, you need ¼ cup)
• 1 small package shelled raw sunflower seeds (if buying from bulk bin, you need ½ cup)
• 1 small package roasted shelled pistachios (if buying from bulk bin, you need 3 tablespoons)
• 1 small package sweetened shredded coconut (if buying from bulk bin, you need 1 tablespoon)
• 1 small package dried unsweetened cranberries
• Colored sprinkles (optional for Breakfast Banana Split)
• 1 (12-ounce) package Palmini (hearts of palm) linguini

*You can buy gluten free, if desired