7 Day Healthy Meal Plan (Nov 21-27)

Shopping List

Produce

• 1 medium grapefruit
• 4 medium bananas
• 1 dry pint blueberries (can buy frozen, if desired)
• 2 medium pears
• 1 (12-ounce) package cranberries (can buy frozen, if desired)
• 5 medium navel oranges
• 1 medium lemon
• 2 large (7-ounce) Hass avocados
• 1 large head garlic
• 1 (3-inch) piece fresh ginger
• 1 small PLUS 1 large shallot
• 1 medium English cucumber
• 2 medium Persian cucumbers (can sub another small English cucumber, if desired)
• 1 medium red bell pepper
• 1 small jalapeno (optional, for serving with Chicken Enchilada Skillet)
• 1 1/2 pounds baby bella mushrooms
• 2 pounds fresh green beans
• 2 ¾ pounds Russet potatoes
• 3 ¼ pounds sweet potatoes
• 1 (1 ½-pound) butternut squash (or 4 cups pre-cut)
• 1 (2 ½-pound) acorn squash
• 2 medium carrots
• 1 medium bag baby carrots
• 1 medium bunch celery
• 1 small container sprouts (such as daikon radish)
• 4 large bunches scallions (you need about 30)
• 1 small bunch/container fresh dill (can sub 1 tablespoon oregano in Mini Spinach Pies, if desired)
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh sage
• 1 small bunch/container fresh oregano1 small bunch/container fresh rosemary
• 1 medium bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 medium head Boston/Bibb lettuce
• 1 small head Romaine lettuce
• 1 medium bunch Lacinato kale
• 1 medium bunch/bag broccoli rabe (rapini)
• 1 (1-pound) bag/clamshell baby arugula
• 1 (1-pound) bag/clamshell mixed greens
• 1 (5-ounce) bag/clamshell baby spinach
• 1 dry pint grape or cherry tomatoes
• 2 medium plum tomatoes
• 3 medium red onions
• 2 large Vidalia onions
• 1 small PLUS 4 medium yellow onions

Meat, Poultry and Fish

• ¾ pound cooked peeled, deveined shrimp (can buy 1 pound raw and cook yourself, if desired)
• 1 pound (4) wild salmon filets
• 1 (16-pound) turkey (adjust size/weight of turkey based on how many you are serving. You will need about 2 ¾ pounds leftover cooked turkey to make everything in this meal plan.)
• 1 3/4 pounds raw sweet Italian chicken sausage
• 1 pound ground chicken
• 1 (2 ½-pound) rotisserie chicken
• 1 package center-cut bacon
• 1 pound 90% lean ground beef

Grains*

• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 package whole grain rolls
• 1 (1-pound) whole wheat French bread or baguette
• 1 small package (6-inch) corn tortillas
• 1 small package dry quinoa (or 1 cup pre-cooked)
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 package spaghetti
• 1 package plain breadcrumbs
• 1 small package unbleached all-purpose flour
• 1 small package quick cooking oats
• 1 small package steel cut oats

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)
• Rice vinegar
• Sesame oil
• Honey
• Pure maple syrup
• Hoisin sauce
• Sriracha sauce
• Mirin
• Wasabi paste
• Reduced sodium soy sauce*
• Sesame seeds
• Turmeric
• Cayenne pepper
• Crushed red pepper flakes
• Cumin
• Adobo seasoning
• Marjoram
• Oregano (can sub 1 tablespoon fresh in Turkey, if desired)
• Vanilla extract
• Ground cinnamon
• Cinnamon sticks
• Dijon mustard
• Light balsamic vinaigrette dressing
• Light mayonnaise
• Red wine vinegar
• Garlic powder
• Paprika

Dairy & Misc. Refrigerated Items

• 1 quart liquid egg whites
• 1 dozen large eggs
• 1 (1/2-gallon) skim milk
• 1 pint 1% buttermilk
• 1 tub whipped butter
• 1 small box butter (can sub whipped butter in Sweet Potato Casserole, if desired)
• 1 (16-ounce) tub low fat cottage cheese (I like Good Culture)
• 1 small tub regular or light sour cream
• 1 medium wedge fresh Parmesan cheese
• 1 small package regular or reduced fat feta cheese
• 1 small block Gruyere cheese (can sub another cheese in Frittata, if desired)
• 1 package light Havarti cheese
• 1 (8-ounce) bag shredded Mexican cheese blend

Canned and Jarred

• 1 (8-ounce) can water chestnuts
• 1 (32-ounce) carton turkey stock
• 1 (32-ounce) carton reduced sodium chicken broth
• 2 (32-ounce) cartons vegetable broth
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 2 jars/cans enchiladas sauce (or recommended: ingredients to make your own)
• 1 (15-ounce) can low sodium black beans

Frozen

• 1 (8-ounce) package peas and carrots
• 2 packaged mini phyllo shells (such as Athens)
• 1 (15-ounce) package chopped spinach

Misc. Dry Goods

• 1 small package sliced almonds (if buying from bulk bin, you need ¼ cup)
• 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
• 1 small package dried cranberries (if buying from bulk bin, you need about ¾ cup)
• 1 small package unsalted cashews (if buying from bulk bin, you need about ½ cup)
• 1 medium package pecan halves (if buying from bulk bin, you need about 1 ½ cups)
• 1 small package nori (roasted seaweed)
• 1 small bottle dry white wine
• 1 container Better than Bouillon Turkey Base
• 1 package brown monk fruit sweetener (or sweetener of your choice)

*You can buy gluten free, if desired