Free 7 Day Healthy Meal Plan (Sept 23-29)

Shopping list

Produce

• 4 medium bananas
• 2 medium lemons
• 1 (6-ounce) blackberries
• 2 medium sweet apples
• 1 small (5-ounce) PLUS 1 large (6-ounce) Hass avocados
• 3 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 1 medium PLUS 1 large red bell pepper
• 1 large Fresno chili
• 2 large Cubanelle peppers
• 1 jalapeno pepper (optional, for Rotisserie Chicken Skillet)
• 1 pound sliced cremini mushrooms
• ½ pound sliced white mushrooms
• 1 small bunch celery
• 2 medium delicata squash (about 2 pounds total)
• 1 medium bunch carrots
• 2 medium radishes
• 1 large bunch scallions
• 1 small bunch fresh Italian parsley
• 1 large bunch fresh cilantro
• 1 medium bunch fresh culantro (optional, for sofrito)
• 1 small bunch/container/bunch fresh sage
• 1 small bunch/container fresh chives
• 3 medium heads Romaine lettuce
• 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag mixed greens
• 1 small container microgreens (optional, for Vegan Caesar Salad)
• 1 medium vine-ripened tomato
• 1 small red onion
• 1 small PLUS 5 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 (4-ounce) package Canadian bacon or pancetta
• 1 pound mild Italian chicken sausage
• 1 rotisserie chicken
• 1 ½ pounds (6) boneless, skinless chicken thighs
• 1 1/3 pounds ground turkey or chicken (90-93% lean)
• 1 pound lean ground turkey
• 1 pound 93% lean ground beef
• 1 ½ pounds (4) skin-on salmon fillets

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)
• Pure maple syrup
• Regular or light mayonnaise
• Thyme
• Crushed red pepper flakes (optional, for Vegan Caesar Salad)
• Dijon mustard
• Cumin
• Hot chili powder
• Chili powder
• Adobo seasoning
• Cinnamon or pumpkin pie spice
• Cayenne (optional, for Turkey Chili)
• Madras curry powder
• Nutmeg
• Turmeric
• Vanilla extract
• Red wine vinegar
• Worcestershire sauce
• Ground mustard
• Paprika

Dairy & Misc. Refrigerated Items

• 1 quart liquid egg whites
• ½ dozen large eggs
• 1 (6-ounce) container 4% whole milk small curd cottage cheese
• 1 (32-ounce) container nonfat plain yogurt
• 1 small container sour cream
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 (8-ounce) bag shredded cheddar cheese
• 1 small wedge fresh Parmesan cheese
• 1 small box butter

Grains*

• 1 small package all-purpose flour
• 1 small package quick oats
• 1 small package dry pearled farro
• 1 package dry orzo
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package corn tortillas
• 1 small loaf sliced whole grain bread
• 1 small sandwich roll (can sub sliced bread for Egg Sandwich)
• 1 package unseasoned breadcrumbs

Canned and Jarred

• 1 (2.6-ounce) packet light tuna in water
• 1 small jar capers
• 1 (29-ounce) can tomato sauce
• 1 (28-ounce) can diced tomatoes
• 1 (8-ounce) can no salt added tomato paste
• 1 (10-ounce) can RoTel diced tomatoes
• 1 small can/jar chipotle chilis in adobo sauce
• 2 (32-ounce) cartons beef broth
• 2 (32-ounce) cartons chicken broth
• 1 (32-ounce) carton low sodium chicken broth
• 1 (32-ounce) can reduced sodium chicken or vegetable broth
• 1 (15-ounce) can low sodium black beans
• 1 (15-ounce) can white beans
• 1 (15-ounce) can chickpeas
• 1 (14-ounce) can pumpkin puree
• 1 (14-ounce) can light coconut milk
• 1 small jar peanut butter

Frozen

• 1 small package corn kernels

Misc. Dry Goods

• 1 (11-ounce) cartons liquid vanilla protein shake
• 1 pound dry green or brown lentils
• 1 small bottle Marsala wine
• 1 small package cocoa powder
• 1 small package raw sugar
• 1 small package walnuts (if buying from bulk bin, you need about ¾ cup)
• 1 small package raw cashews (if buying from bulk bin, you need ½ cup)
• 1 small package sliced toasted almonds (if buying from bulk bin, you need 1/3 cup)
• 1 small package hemp seeds (if buying from bulk bin, you need 2 tablespoons)
• 1 small package golden raisins (if buying from bulk bin, you need 2 tablespoons)
• 1 package dried porcini mushrooms (you need 1 ounce)
• Baking powder

*You can buy gluten free, if desired