7 Day Healthy Meal Plan (Feb 13-19)

Shopping List

Produce

• 4 medium PLUS 1 large (ripe) banana
• 4 medium oranges
• 1 (6-ounce) container fresh blackberries
• 1 dry pint fresh raspberries
• 1 (1-pound) container fresh blueberries
• 1 (12-ounce) container fresh strawberries
• 2 medium pineapples
• 1 large (6-ounce) Hass avocado
• 2 medium heads garlic
• 1 (1-inch) piece fresh ginger
• 1 small chili pepper or jalapeno
• 3 medium red bell peppers
• 1 medium yellow bell pepper
• 1 (8-ounce) package crimini mushrooms
• 1 (8-ounce) package white mushrooms
• 6 medium PLUS 3 large Russet potatoes (about 4 pounds)
• 1 small bunch celery
• 2 medium carrots
• 2 baby bok choy
• 2 bunches broccolini
• 1 small head Iceberg lettuce (can sub 4 leaves Romaine in Cheeseburgers, if desired)
• 1 medium head Romaine lettuce
• 1 (5-ounce) bag/clamshell baby spinach
• 2 medium bunches scallions
• 1 medium bunch fresh Italian parsley
• 1 small bunch fresh cilantro (can sub scallion greens for garnish on Fried Rice, if desired)
• 1 dry pint grape or cherry tomatoes
• 2 medium PLUS 1 large vine ripened tomato
• 2 medium red onions
• 1 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 pound Italian chicken sausage
• 1 pound 93% lean ground turkey
• 1 (6-ounce) boneless, skinless chicken breast (or 4 ounces pre-cooked)
• 1 ½ pounds bone-in chicken breasts
• 1 pound boneless, skinless chicken breast cutlets
• 1 ½ pounds (4) filet mignon steaks
• ¾ pound (2) salmon filets
• 1 ¼ pound large peeled and deveined shrimp

Grains*

• 1 package whole wheat 100 calorie hamburger buns (such as Martin’s)
• 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)

• 1 package quick or old fashioned oats
• 1 small package all-purpose flour
• 1 package linguine
• 1 package dry brown rice (or 4 cups pre-cooked)
• 1 small package dry pearled barley

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)
• Honey (optional, for Berry Cottage Cheese Bowls)
• Pure maple syrup
• Regular or light mayonnaise
• Garlic powder
• Onion powder
• Parsley
• Basil
• Sesame seeds (optional, for topping Veggie Stromboli)
• Vanilla extract
• Crushed red pepper flakes (optional, for Broccolini)
• Sweet red chili sauce
• Sriracha sauce
• Sesame oil
• Rosemary
• Cajun seasoning
• Soy sauce*
• Fish sauce
• Paprika
• Bay leaves
• Ketchup and/or mustard (optional, for Cheeseburger)

Dairy & Misc. Refrigerated Items

• 1 pint liquid egg whites
• 1 18-pack large eggs
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small tub light cream cheese
• 1 pint almond or oat milk
• 1 (8-ounce) container skim milk
• 1 pint 1% buttermilk
• 1 package sliced 2% American or reduced fat cheddar cheese
• 1 small package gorgonzola or blue cheese
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 (16-ounce) package pizza dough (or ingredients to make your own)

Canned and Jarred

• 1 jar marinara sauce
• 1 jar creamy peanut butter
• 2 (32-ounce) cartons reduced sodium chicken broth
• 1 small jar sliced pickles

Frozen

• 1 small package blueberries
• 1 small package sliced strawberries

Misc. Dry Goods

• 1 container vanilla protein powder (I like Orgain)
• 1 small package chia seeds (if buying from bulk bin, you need 2 tablespoons)
• 1 small package slivered almonds (if buying from bulk bin, you need ½ cup)
• Baking powder
• 1 small package mini chocolate chips

*You can buy gluten free, if desired