Free 7 Day Healthy Meal Plan (November 18-24)

Shopping list

Produce

• 2 medium oranges
• 2 medium pears
• 5 medium bananas
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 medium PLUS 1 large Granny Smith apples
• ½ pound seedless red grapes
• 1 medium lemon
• 3 medium limes
• 1 medium grapefruit
• 1 small (5-ounce) avocado (plus 1 small (optional) for topping Turkey Skillet)
• 2 large heads garlic
• 1 (2-inch) piece fresh ginger
• 1 small jalapeno
• 1 small red bell pepper
• 1 small green bell pepper
• 1 pound Brussels sprouts
• 1 small bunch celery
• 2 medium carrots
• 4 baby bok choy
• 1 (8-ounce) package sliced mushrooms (shiitake, maitake or shimegi)
• 1 medium bunch Lacinato kale
• 1 large bunch collard greens
• ½ medium head red cabbage
• ½ medium head green cabbage
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell baby greens
• 1 small bunch scallions
• 1 small bunch cilantro
• 1 small bunch/container fresh oregano
• 1 small bunch/container fresh thyme (can sub dry thyme in Apple Cider Chicken, if desired)
• 1 small bunch/container fresh rosemary
• 1 small vine-ripened tomato
• 1 medium red onion
• 2 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• ½ pound thick sliced lean deli ham
• ½ pound sweet Italian chicken sausage
• 1 large (about 9 ounces) boneless, skinless chicken breast
• 4 bone-in chicken legs (thighs and drumsticks)
• 1 pound 93% lean ground turkey
• 1 (1-pound) chuck roast
• 1 (3-pound) boneless pork shoulder blade roast
• ½ pound peeled and deveined large shrimp
• 1 pound peeled and deveined jumbo shrimp
• 1 small package bacon

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
• Pumpkin pie spice
• Vanilla extract
• Yellow mustard
• Dijon mustard
• Light mayonnaise
• Chili powder
• Smoked paprika
• Paprika
• Cumin
• Cayenne
• Regular or reduced sodium soy sauce*
• Toasted sesame oil
• Sesame seeds
• Unseasoned rice vinegar
• Bay leaves
• Hot sauce
• Oregano
• Garlic powder
• Thyme
• Apple cider vinegar
• Italian seasoning
• Optional dipping sauce for Spring Rolls: Sweet chili sauce, duck sauce or spicy mustard

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (9-ounce) package three cheese tortellini (such as Buitoni)
• 1 package egg roll wrappers
• 1 (6-ounce) container whole milk yogurt
• 1 (6-ounce) container nonfat Greek yogurt
• 1 small container sour cream (optional, for topping Turkey Skillet)
• 1 (15-ounce) carton part-skim ricotta cheese
• 1 (8-ounce) container 1% (low fat) milk
• 1 pint nonfat milk
• 1 (8-ounce) block sharp cheddar cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 (8-ounce) package sliced reduced fat Swiss cheese
• 1 medium wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Baked Ziti, if desired)
• 1 small box butter
• Whipped cream (regular or dairy free, optional for topping Pumpkin Overnight Oats)

Grains*

• 1 small package quick oats
• 1 small package quick cooking grits (not instant)
• 1 small package dry long grain rice
• 1 (16-ounce) package whole wheat ziti or cavatappi pasta (I like Delallo)
• 1 (8-ounce) package ramen noodles
• 1 medium bag tortilla chips
• 1 small package whole wheat flour
• 1 package (6 to 8-inch) whole wheat low carb tortillas
• 1 small loaf sliced whole grain bread

Canned and Jarred

• 1 jar pumpkin butter (or ingredients to make your own)
• 1 small jar creamy peanut butter
• 1 (32-ounce) carton unsalted chicken bone broth (such as Pacific Foods)
• 2 (32-ounce) cartons low sodium chicken broth
• 2 (32-ounce) cartons low sodium beef broth
• 1 small jar Better than Bouillon Roasted Chicken Base
• 1 jar marinara (or ingredients to make your own)
• 1 large jar salsa
• 1 (15-ounce) can pinto beans
• 1 (15-ounce) can black beans
• 1 small jar sliced dill pickles

Frozen

• 1 small package corn kernels
• 1 medium package in-pod edamame (you need 2 cups)
• 1 box phyllo dough

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need about 2 tablespoons)
• 1 small package almonds (if buying from bulk bin, you need about ¼ cup)
• 1 small package pecan or walnut halves (if buying from bulk bin, you need about ¼ cup)
• Baking powder
• 1 small package brown sugar
• 1 small package granulated sugar
• 1 small bottle apple cider (you need 1 ¼ cups)

*You can buy gluten free, if desired