Free 7 Day Healthy Meal Plan (Sept 16-22)

Shopping list

Produce

• 2 medium bananas
• 2 small ripe pears
• 2 medium PLUS 1 large apple
• 1 (12-ounce) container fresh berries
• 1 dry pint fresh blueberries
• 2 (6-ounce) containers fresh berries
• 1 ½ pounds seedless green or red grapes
• 5 medium limes
• 1 large lemon
• 3 small (5-ounce) Hass avocados
• 3 medium jalapenos
• 2 medium heads garlic
• 1 (2-inch) piece of ginger
• 3 medium ears of corn
• 1 small red bell pepper (optional, for Pico de Gallo)
• 1 small bunch celery
• 1 large carrot
• pound broccoli florets
• 10 ounces baby red potatoes
• 2 medium bunches scallions
• 1 (1-pound) bag/clamshell mixed baby greens
• 1 (1-pound) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell baby arugula
• 1 large head Romaine lettuce
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 dry pint cherry or grape tomatoes
• 2 small PLUS 6 medium vine-ripened tomatoes
• 4 Roma tomatoes
• 1 small red onion
• 1 small white onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 rotisserie chicken
• 1 ½ pounds boneless, skinless chicken breasts
• 2 ½ pounds boneless pork shoulder blade roast
• 1 ½ pounds beef stew meat
• 1 pound large peeled and deveined shrimp
• 1 large package center-cut bacon (you need 20 slices)
• 1 small package genoa salami (if buying from deli counter, you need 1 ½ ounces)
• 1 small package lean deli ham (if buying from deli counter, you need 1 ½ ounces)
• 1 small package sliced lean deli turkey (if buying from deli counter, you need 1 ½ ounces)

Condiments and Spices

• Extra virgin olive oil
• Vegetable or avocado oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Cinnamon
• Pumpkin pie spice
• Light mayonnaise
• Oregano
• Red wine vinegar
• Honey
• Dijon mustard
• Cumin
• Sazon
• Adobo seasoning
• Bay leaves
• Ground ginger
• Toasted sesame oil
• Crushed red pepper flakes
• Rice vinegar (seasoned)
• Sesame seeds
• Reduced sodium soy sauce*
• Pure maple syrup
• Nutmeg
• Allspice
• Vanilla extract
• White vinegar

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (6-ounce) 2% cottage cheese (I like Good Culture)
• 1 (8-ounce) chunk fresh mozzarella
• 1 (8-ounce) package sliced or chunk reduced fat provolone cheese
• 1 (8-ounce) package reduced fat sliced cheddar or American cheese
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 small package gorgonzola cheese
• 1 small wedge fresh Parmesan cheese
• 1 pint half and half
• 1 (8-ounce) container unsweetened oat milk or milk of your choice
• Whipped cream (optional, for topping Pumpkin Overnight Oats)

Grains*

• 1 small package quick oats
• 1 small package white whole wheat or all-purpose flour
• 1 (1-pound) package angel hair pasta
• 1 small loaf sliced whole wheat bread
• 1 small package corn tortillas (you need 8)
• 1 medium package dry extra-long grain rice

Canned and Jarred

• 1 small jar pumpkin butter (or ingredients to make your own)
• 1 medium jar unsweetened apple sauce (or ingredients to make your own)
• 1 (14-ounce) jar reduced sodium chicken broth
• 1 small can/jar chipotle peppers in adobo sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (14-ounce) can petite diced tomatoes
• 1 small can whole San Marzano tomatoes
• 1 (15-ounce) can chickpeas
• 1 small jar sliced pepperoncini
• 2 (4.5-ounce) cans tuna in water

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need 2 teaspoons)
• 1 medium package pecan halves (if buying from bulk bin, you need about ½ cup)
• 1 small package walnut halves (if buying grom bulk bin, you need about 1/3 cup)
• 1 small package dried cranberries (if buying from bulk bin, you need 1 tablespoon)
• 1 light beer
• 1 (187-milliliter) bottle dry white wine
• Baking powder
• Baking soda
• Arrowroot or cornstarch
• Monk fruit sweetener or sweetener of choice
• 1 small package brown sugar
• 1 small container agave
• Colored sprinkles (optional, for Breakfast Banana Split)

*You can buy gluten free, if desired