Free 7 Day Healthy Meal Plan (August 19-25)

Shopping list

Produce

• 2 medium peaches
• 2 medium apples
• 1 small PLUS 3 medium mangoes (buy 1 medium under-ripe)
• 1 medium kiwi
• 6 medium bananas
• 1 (12-ounce) container strawberries
• 1 (6-ounce) container berries (your choice)
• 5 medium limes
• 2 medium lemons
• 1 small (4-ounce) Hass avocado
• 2 medium ears of corn
• 1 medium eggplant
• 3 pounds zucchini
• 1 medium English cucumber
• 4 medium red bell peppers
• 2 medium yellow bell peppers
• 1 medium green bell pepper
• 1 small PLUS 1 medium jalapeno
• 1 large head garlic
• 2 medium radishes
• ¾ pound baby bok choy
• 1 small head cabbage (or 1 bag pre-shredded)
• 1 (1-pound) bag baby carrots
• 1 small bag shredded carrots
• 1 small bunch scallions
• 1 small head Iceberg lettuce
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell baby arugula
• 1 small bunch fresh cilantro
• 2 large bunches/containers fresh basil
• 1 small bunch/container fresh thyme (can sub ½ tablespoon fresh oregano in Ratatouille, if desired)
• 1 small bunch/container fresh oregano
• 1 small bunch/container fresh dill or chives (can sub scallion greens for garnish on Egg Salad, if desired)
• 2 medium PLUS 4 large vine-ripened tomatoes
• 1 dry pint cherry or grape tomatoes
• 2 small red onions
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 pound skirt steak
• 1 pound pork tenderloin
• 3 pounds wild salmon
• 6 bone-in skin on chicken thighs
• ¾ pounds sweet or spicy Italian chicken sausage links
• 1 package center-cut bacon
• ¾ pounds sliced deli turkey breast (I like Boar’s Head)

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)
• Regular or light mayonnaise
• Dijon mustard
• Paprika
• Fish sauce
• Rice vinegar
• Reduced sodium soy sauce*
• Sesame oil
• Black and white sesame seeds
• Ancho chili powder
• Cumin
• Garlic powder
• Onion powder
• Paprika
• Herbs de Provence or oregano
• Balsamic vinegar
• Red wine vinegar
• Distilled white vinegar

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (16-ounce) container firm tofu
• 1 (9-inch) pie dough
• 1 quart protein milk (or milk of your choice)
• 1 pint unsweetened vanilla almond milk
• 1 (8-ounce) container nonfat milk
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 (16-ounce) container dairy free yogurt (or yogurt of your choice. Can use 1 cup Greek yogurt in Green Smoothie Bowl, if desired)
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (5.3-ounce) container low fat cottage cheese (I like Good Culture)
• 1 package block feta cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 medium wedge fresh Parmesan cheese

Grains*

• 1 loaf sliced sourdough bread
• 1 loaf whole grain bread (can sub sourdough in Turkey Club, if desired)
• 1 package flat rice noodles (such as A Taste of Thai)
• 1 small package corn tortillas (you need 8)
• 1 medium package dry brown rice (or 6 cups pre-cooked)
• 1 package orzo pasta
• 1 package pearled farro

Canned and Jarred

• 1 small jar dill pickles
• 1 small jar pickled jalapenos
• 1 small jar capers
• 1 small jar pitted kalamata olives
• 1 jar Thai green curry paste (such as Thai Kitchen)
• 1 (13.5-ounce) can light coconut milk
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 small jar marinara sauce
• 1 small jar powdered peanut butter (such as PB2)

Frozen

• 1 large bag frozen mango
• 1 medium bag frozen blueberries

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package slivered almonds (if buying from bulk bin, you need 2 tablespoons)
• Monk fruit, stevia or sweetener of your choice
• 1 small package light brown sugar
• 1 small package granulated sugar
• 1 small package dried shredded unsweetened coconut

Non-Food Items

*You can buy gluten free, if desired