7 Day Healthy Meal Plan (March 13-19)

Shopping List

Produce

• 1 medium kiwi
• 1 small mango
• 4 medium limes
• 1 medium lemon
• 1 medium orange
• 1 medium PLUS 1 large ripe bananas
• 4 medium (6-ounce) Hass avocado
• 1 small PLUS 2 large jalapenos
• 2 large cubanelle peppers
• 1 large red bell pepper
• 1 small green bell pepper
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 pound asparagus
• 1 medium Russet potato
• 1 ½ pounds Yukon gold potatoes
• 1 small bunch carrots
• 2 medium parsnips
• 10 ounces baby bella mushrooms
• 3 medium cucumbers
• 2 medium bunches scallions
• 1 large bunch collard greens
• 1 medium head Romaine lettuce
• 1 large head cabbage
• 1 small PLUS 1 large bunch cilantro
• 1 small bunch Italian parsley
• 1 small vine-ripened tomato
• 1 large red onion
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 (12-ounce) package lox (smoked salmon)
• 1 pound wild salmon
• ½ pound large peeled raw shrimp
• 1 ½ pounds (4) ¾-inch thick center-cut boneless pork chops
• 2 pounds lean corned beef brisket
• 1 ¾ pounds (3) boneless, skinless chicken breasts

Grains*

• 1 package (100-calorie) whole grain rolls
• 1 medium package (6-inch) corn tortillas
• 1 package whole wheat seasoned bread crumbs
• 1 package seasoned panko breadcrumbs

• 1 package no-yolk or egg noodles
• 1 small package old fashioned oats
• 1 medium package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small package dry long grain white rice
• 1 small package dry brown rice (or about 5 cups pre-cooked)

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
• Whole peppercorns
• Garlic powder
• Honey
• Pure maple syrup
• Dijon mustard
• Sesame seeds
• Cinnamon
• Balsamic vinegar
• Optional bagel toppings: everything bagel seasoning, poppy seeds, dried garlic flakes, dried
• onion flakes
• Bay leaves
• Paprika
• Smoked paprika
• Chili powder
• Red wine vinegar
• Sweet chili sauce, duck sauce or spicy mustard, for dipping (optional)
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Light mayonnaise
• Furikake (can sub sesame seeds on Canned Salmon Rice Bowls)
• Sriracha sauce
• Sazon
• Cumin

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 small tub whipped cream cheese
• 1 small container light sour cream
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small box butter

• 1 pint low fat buttermilk
• 1 (8-ounce) container 1% milk
• 1 pint unsweetened vanilla almond or oat milk
• 1 (14-ounce) package extra firm tofu
• 1 small package egg roll wrappers
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) chunk fresh mozzarella cheese
• 1 small block or bag shredded reduced fat cheddar cheese
• 1 small wedge fresh Parmesan cheese

Canned and Jarred

• 1 small jar marinara sauce
• 1 small jar fresh salsa
• 1 large jar artichoke hearts
• 1 large jar roasted red peppers
• 1 medium jar capers
• 1 (5-ounce) can skinless wild pink or red salmon in water
• 2 (5-ounce) cans Albacore tuna in water
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) tomato sauce
• 1 (32-ounce) carton regular or low sodium chicken broth
• 1 (15-ounce) can black beans
• 1 small can/jar chipotle peppers in adobo

Frozen

• 1 small package petite peas
• 1 medium bag cauliflower rice (you need 3 cups)
• 1 small bag pearl onions

Misc. Dry Goods

• 1 package chicken bouillon or Better than Bouillon
• 1 small package chia seeds (if buying from bulk bin, you need about ¾ cup)
• 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
• 1 small package raisins (If buying from bulk bin, you need about 1 cup)
• 1 small package unsweetened shredded dried coconut (if buying from bulk bin, you need 3 tablespoons)
• Monk fruit sweetener (can sub maple syrup or honey in Tropical Chia Pudding, if desired)
• Colored sprinkles (optional, for topping Air Fryer Banana Split)
• 1 small bottle sherry (optional, for Tuna Noodle Casserole)
• Baking powder
• Baking soda

Non-Food Items

• Heavy duty aluminum foil

*You can buy gluten free, if desired