Free 7 Day Healthy Meal Plan (Dec 4-10)

Shopping List

Produce

• 2 medium pears
• 1 medium grapefruit
• 4 medium oranges
• 2 medium lemons
• 1 medium banana
• 1 (6-ounce) container blueberries (can use frozen, if desired)
• 3 small (5-ounce) Hass avocados
• 4 Persian (mini) cucumbers (can sub 1 medium English)
• 2 large jalapenos
• 1 large head garlic
• 1 medium head cauliflower
• ½ pound broccoli florets
• 3 medium red bell peppers
• 1 small green bell pepper
• 2 pounds Brussels sprouts
• 1 ½ pounds baby potatoes
• 1 medium Russet potato
• 1 large bag baby carrots
• 1 (1-pound) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell mixed greens
• 2 large bunches scallions (you need about 18)
• 1 small bunch cilantro
• 1 small bunch Italian parsley
• 1 dry pint cherry or grape tomatoes
• 3 medium Roma or vine-ripened tomato
• 1 small red onion
• 2 small PLUS 1 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 2 pounds 93% lean ground beef
• 1 ½ ounces genoa salami
• 1 ½ ounces lean deli ham (can sub 1 ½ ounces turkey pepperoni in Broccoli Salad, if desired)
• 1 ½ ounces deli turkey
• 1 package turkey pepperoni
• 3 pounds boneless, skinless chicken breasts
• 1 ¼ pounds (4 fillets) skinless white firm fish (such as grouper, flounder, bass or halibut)

Grains*

• 1 small loaf sliced whole grain bread
• 1 small package corn tortillas (you need 8)
• 1 small package dry long grain rice
• 1 small package dry brown rice (or 1 ½ cups cooked)
• 1 medium package unbleached all-purpose or whole wheat flour
• 1 small package coarse yellow cornmeal
• 1 small package quick oats
• 1 package no-boil lasagna noodles

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)
• Light mayonnaise
• Sriracha sauce
• Furikake
• Reduced sodium soy sauce*
• Chili powder
• Smoked paprika
• Cumin
• Bay leaves
• Oregano
• Red wine vinegar
• Light vinaigrette (or make your own with ingredients in list)
• Italian dressing
• Adobo seasoning
• Italian seasoning
• Sazon seasoning
• Cinnamon
• Garlic powder
• Crushed red pepper flakes (optional, for Pizza Bites)
• Paprika

Dairy & Misc. Refrigerated Items

• 2 ½ dozen large eggs
• 1 (14-ounce) package firm tofu
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 2 (16-ounce) containers part-skim cottage cheese
• 1 small box butter
• 1 (8-ounce) box reduced fat cream cheese
• 1 pint half and half
• 1 pint 1 % buttermilk
• 1 pint unsweetened almond milk or milk of choice
• 1 (8-ounce) package shredded cheddar cheese
• 1 (16-ounce) package shredded part-skim mozzarella cheese
• 1 small chunk fresh mozzarella
• 1 small block or sliced reduced fat provolone cheese
• 1 small wedge fresh Parmesan or Pecorino Romano cheese

Canned and Jarred

• 2 (5-ounce) cans skinless wild pink or red salmon
• 2 (15-ounce) cans chickpeas
• 2 (15-ounce) cans black beans
• 1 (15-ounce) can reduced sodium black beans
• 1 small jar marinara or pizza sauce
• 1 small jar salsa
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (10-ounce) can mild diced tomatoes with green chilies
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 small jar pepperoncini
• 1 (14-ounce) can low sodium vegetable or chicken broth

Frozen

• 1 small package corn kernels
• 1 small package frozen spinach (can sub fresh [chopped] Egg Muffins, if desired)

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need about 1 tablespoon)
• 1 package mini semi-sweet chocolate chips
• Monk fruit sweetener (or sweetener of your choice)
• 1 small package pecan halves (if buying from bulk bin, you need 1 tablespoon)
• 1 small package granulated sugar
• Baking powder
• 1 light beer such as Corona Light

*You can buy gluten free, if desired