Free 7 Day Healthy Meal Plan (Dec 2-8)

Shopping list

Produce

• 1 medium kiwi
• 1 small mango
• 6 medium bananas
• 3 medium apples
• 1 medium orange
• 4 limes
• 2 medium lemons
• 1 (6-ounce) container raspberries
• 1 pound blueberries
• 2 small (5-ounce) Hass avocados
• 3 medium heads garlic
• 1 small PLUS 3 medium jalapenos (2 medium are optional, for Nachos and Guacamole)
• 1 (1-inch) piece fresh ginger
• 2 medium radishes
• 1 large package mini sweet rainbow peppers
• 3 pounds broccoli florets
• 2 medium bunches broccolini
• 1 (1-pound) butternut squash
• 1 medium bunch carrots
• 1 small bunch celery
• 2 ½ pounds (5 medium) Yukon Gold potatoes
• 1 (4-ounce) package white mushrooms
• 1 small bunch scallions
• 1 large leek
• 1 small package microgreens (optional, for Vegan Caesar)
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh sage
• 1 small bunch/container fresh chives (can sub 2 tablespoons scallion greens in Vegan Caesar, if desired)
• 1 small bag shredded red or green cabbage
• 3 small heads romaine lettuce
• 1 small container pico de gallo (or ingredients to make your own)
• 1 large vine-ripened tomato
• 2 medium plum tomatoes (plus 1 [optional] for Guacamole)
• 1 small red onion
• 2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 rotisserie chicken breast
• 1 ½ pounds (4) boneless, skinless chicken breasts
• 2 pounds 99% lean ground turkey
• 1 pound jumbo peeled and deveined shrimp
• 1 pound (4) wild salmon fillets
• 1 (3-pound) boneless chuck roast

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)
• Cinnamon sticks
• Ground cinnamon
• Pure maple syrup or honey
• Dijon mustard
• Seasoned salt
• Cumin
• Garlic powder
• Crushed red pepper flakes (optional, for Vegan Caesar and Broccolini)
• Tajin or Old Bay (your choice, for Shrimp Tacos)
• Regular or light mayonnaise
• Sriracha or Louisiana style hot sauce
• Smoked paprika
• Paprika
• Cayenne pepper
• Bay leaves
• Ketchup
• Worcestershire sauce
• Marjoram
• Sesame oil
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Toasted sesame seeds
• Dried parsley

Dairy & Misc. Refrigerated Items

• ½ dozen large eggs
• 1 quart skim milk
• 1 (8-ounce) container unsweetened vanilla almond milk (can sub 1 cup skim milk in Chia
• Pudding, if desired)
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) container light sour cream
• 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
• 1 small box butter
• 1 (8-ounce) bag shredded or block sharp cheddar cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 medium wedge fresh Parmesan cheese

Grains*

• 1 small package dry brown rice (or 7 cups pre-cooked)
• 1 small package quick or old fashioned oats (can sub steel cut oats in Oatmeal Bowls, if desired)
• 1 small package steel cup oats
• 1 small loaf sliced sourdough bread
• 2 (8-ounce) multigrain baguettes
• 1 small bag baked tortilla chips (buy a large package of corn tortillas and make your own)
• 1 small package corn tortillas (you need 8)
• 1 package seasoned panko breadcrumbs
• 1 package seasoned whole wheat breadcrumbs
• 1 (16-ounce) package spaghetti
• 1 (16-ounce) package orzo pasta
• 1 small package all-purpose flour

Canned and Jarred

• 1 small jar creamy peanut butter
• 1 jar spicy black bean dip (such as Desert Pepper Trading Co or Trader Joe’s)
• 1 small jar capers
• 1 (8-ounce) can tomato paste
• 1 (32-ounce) carton low sodium beef broth
• 1 (32-ounce) carton reduced sodium chicken broth

Frozen

• 1 small package peas

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need about 1/3 cup)
• 1 small package hemp seeds (if buying from bulk bin, you need 2 tablespoons)
• 1 small package dried shredded unsweetened coconut (if buying from bulk bin, you need 2 tablespoons)
• 1 small package almonds (if buying from bulk bin, you need about 2 ½ tablespoons)
• 1 small package raw cashews (if buying from bulk bin, you need ½ cup)
• 1 small package brown sugar
• Monk fruit sweetener or sweetener of your choice (can use maple syrup or honey in Chia Pudding, if desired)

*You can buy gluten free, if desired