7 Day Healthy Meal Plan (April 10-16)

Shopping List

Produce

• 1 small cantaloupe
• 1 medium banana
• 1 medium apple
• 1 (6-ounce) container fresh blueberries
• 1 (2-pound) container fresh strawberries
• 1 medium lemon
• 1 medium lime
• 1 medium navel orange
• 2 medium (6-ounce) Hass avocados
• 1 large head garlic
• 1 (2-inch) piece fresh ginger
• 1 small jalapeno (optional, for topping Enchilada Meatloaf)
• 1 small PLUS 1 medium red bell pepper
• 1 small PLUS 1 medium cucumber
• 1 pound asparagus
• 2 pounds broccoli florets
• 2 pounds string beans
• 1 (3.5-ounce) PLUS 1 (5-ounce) package shiitake mushrooms
• 6 medium Russet potatoes (about 7 ounces each)
• 1 small bag snow peas (if buying in bulk, you need 1 cup)
• 1 small bag grated carrots (can buy 1 large carrot and grate yourself, if desired)
• 4 medium leeks
• 2 medium bunches scallions
• 1 large head Romaine lettuce
• 1 medium head Bibb or Butter lettuce
• 1 (5-ounce) bag/clamshell mixed greens
• 1 medium bunch fresh cilantro
• 1 small bunch/container fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stacks, if desired)
• 1 dry pint cherry or grape tomatoes
• 3 medium vine-ripened tomatoes
• 1 small red onion
• 1 large white onion

Meat, Poultry and Fish

• 1 ½ pounds 93% lean ground turkey
• 2 pounds (4) boneless, skinless chicken breasts
• 1 (3-pound) whole chicken
• 1 ½ pounds (4) wild skin-on salmon fillets
• 2 (8-ounce) ham steaks
• 1 small package genoa salami (if buying at the deli counter, you need 3 ounces)
• 3 ounces thick sliced deli turkey
• ½ pound cooked peeled, tail-off shrimp

Grains*

• 1 small package quick oats
• 2 (1-pound) packages whole wheat spaghetti
• 1 package whole wheat seasoned breadcrumbs
• 1 package seasoned panko breadcrumbs
• 1 small package white whole wheat flour
• 1 small package unbleached all-purpose flour
• 1 small package dry extra-long grain or basmati rice
• 1 small package dry brown rice (or 1 1/3 cups pre-cooked)
• 1 small deli roll

Condiments and Spices

• Extra virgin olive oil
• Canola or coconut oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Honey
• Pure maple syrup
• Cinnamon
• Vanilla extract
• Regular or light mayonnaise
• Toasted sesame oil
• Sriracha sauce
• Cumin
• Onion powder
• Red wine vinegar
• Oregano
• Rice vinegar
• Reduced sodium soy sauce*
• Furikake (can sub sesame seeds in Shrimp Stack, if desired)
• Paprika
• Garlic powder
• Thyme
• Sage

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 pint liquid egg whites
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 small box butter
• 1 (8-ounce) container unsweetened almond milk (or milk of your choice)
• 1 (8-ounce) container nonfat milk (can sub ¼ cup 2% milk in Breakfast Casserole, if desired)
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) bag shredded reduced fat sharp cheddar cheese

• 1 (8-ounce) bag reduced fat mozzarella cheese
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 medium wedge fresh Parmesan cheese
• 1 (4-ounce) chunk fresh mozzarella cheese
• 1 small package reduced fat provolone cheese
• 1 small tub sour cream (optional, for topping Baked Potatoes)

Canned and Jarred

• 1 small can/jar anchovy fillets
• 1 (4-ounce) can mild chopped green chilies
• 1 (10-ounce) can mild enchilada sauce (or ingredients to make your own)
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can black beans
• 1 small jar marinara (or ingredients to make your own)
• 1 (32-ounce) carton chicken stock
• 1 small jar pepperoncini
• 2 (2.6-ounce) packets light tuna in water
• 1 small jar unsweetened apple sauce

Frozen

• 1 small package corn kernels

Misc. Dry Goods

• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• 1 small package brown sugar
• Colored sprinkles (optional, for topping Banana Split)
• Baking powder
• Baking soda

*You can buy gluten free, if desired