Free 7 Day Healthy Meal Plan (May 26-June 1)

Shopping list

Produce

• 3 small bananas
• 1 medium pineapple
• 4 medium kiwi
• 2 pounds cherries
• 1 (6-ounce) container blueberries
• 3 medium lemons
• 2 medium limes
• 3 medium (6-ounce) Hass avocados
• 2 large heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 ¼ pound broccoli florets
• 1 small head cauliflower
• 1 pound asparagus
• ½ pound mushrooms
• 2 medium carrots
• 1 large bag baby carrots
• 3 medium PLUS 1 large red bell peppers
• 1 medium green bell pepper
• 1 medium poblano pepper
• 2 large cubanelle peppers
• 1 ½ pound baby red potatoes
• 1 medium zucchini
• 1 medium yellow squash
• ½ small head white cabbage
• 1 small head Iceberg lettuce (use on Fish Sandwich instead of Bibb)
• 1 small head Romaine lettuce
• 1 medium heads Boston Bibb
• 1 (1-pound) clamshell/bag baby spinach
• 1 large bunch scallions (you need about 10)
• 1 large bunch fresh Italian parsley
• 1 medium PLUS 1 large bunch fresh cilantro
• 1 medium bunch fresh culantro (optional, for sofrito if you can find it)
• 1 small bunch/container fresh basil
• 1 (1-pound) container cherry or grape tomatoes
• 2 small PLUS 2 large vine-ripened tomatoes
• 2 small red onions
• 2 medium yellow onions

Meat, Poultry and Fish

• ¾ pound turkey breakfast sausage (such as Jennie-O)
• 1 small package genoa salami
• 1 small package lean deli ham (if buying from bulk bin, you need 1 ½ ounces)
• 1 package lean deli turkey (if buying from bulk bin, you need 13 ½ ounces)
• 1 package center-cut bacon
• 1 pound ground chicken
• 2 ½ pounds 93% lean ground beef
• 1 ½ pounds flank steak
• 1 pound (4) center cut bone-in pork chops
• 1 pound skinless salmon fillet

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Vanilla extract
• Regular or light mayonnaise
• Dijon mustard
• Red wine vinegar
• Oregano
• Rice vinegar
• Sesame oil
• Honey
• Hoisin sauce
• Sriracha sauce
• Reduced sodium soy sauce*
• Crushed red pepper flakes
• Cumin
• Garlic powder
• Bay leaves
• Apple cider vinegar
• Sazon seasoning
• Balsamic vinegar
• Paprika
• Thyme
• Sage
• Onion powder

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 small box butter
• 1 (6-ounce) container plain nonfat Greek yogurt
• 1 pint whole or reduced fat milk
• 1 pint 1% buttermilk
• 1 small package feta cheese
• 1 (8-ounce) container unsweetened vanilla almond milk or milk of your choice
• 1 (8-ounce) bag shredded reduced fat Jack and cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (4-ounce) chunk fresh mozzarella cheese
• 1 small package or block reduced fat provolone cheese
• 1 small wedge fresh Parmesan cheese

Grains*

• 1 small package dry pearl couscous
• 1 small package dry white or brown rice (your choice)
• 1 package whole wheat linguine (I love Delallo)
• 1 small loaf sourdough bread (can sub whole grain bread with Egg Salad, if desired)
• 1 small loaf sliced whole grain bread (such as Dave’s Killer Bread)
• 1 package whole wheat reduced carb tortillas
• 1 package whole wheat hamburger buns
• 1 package seasoned panko
• 1 small package unbleached all purpose flour

Canned and Jarred

• 1 small jar peanut butter or powdered peanut butter
• 1 small jar sundried tomatoes in oil
• 1 small jar pepperoncini
• 1 medium jar capers
• 1 (15-ounce) can chickpeas
• 2 (15-ounce) cans cannellini or navy beans
• 1 (15-ounce) can black beans
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can water chestnuts

Misc. Dry Goods

• 1 small package granulated sugar
• 1 single-serve package unflavored protein powder (optional, for extra protein in Green Smoothie)
• Baking soda
• Baking powder
• 1 single serve bottle dry white wine
• 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
• 1 package chicken bouillon cubes or jar Better Than Bouillon

*You can buy gluten free, if desired