Free 7 Day Healthy Meal Plan (April 22-28)

Shopping list

Produce

• 2 medium pears
• 1 (1-pound) container fresh blueberries
• 2 (6-ounce) containers berries (your choice)
• 2 small PLUS 1 medium PLUS 1 large lemon
• 1 medium lime
• 2 medium red apples
• 1 small (5-ounce) PLUS 2 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 Persian (mini) cucumbers (can sub 1 small English, if desired)
• 2 large English cucumbers
• 1 medium zucchini
• 1 small red bell pepper
• 1 (1-pound) eggplant
• ½ pound Brussels sprouts (can buy pre-shredded, if desired)
• 1 pound thin asparagus
• 1 small bunch celery
• 1 small radish
• 3 large carrots
• 2 pounds (8) medium red potatoes
• 10 ounces bean sprouts
• 1 large bunch scallions
• 2 medium heads garlic
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh sage
• 1 small bunch fresh Italian parsley
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag baby kale
• 1 (5-ounce) clamshell/bag baby spinach
• ½ small head Iceberg lettuce
• 1 small vine-ripened tomatoes
• 1 small red onion
• 4 large white onions
• 2 small PLUS 1 medium yellow onion
• 1 container fresh pico de gallo (or ingredients to make your own)

Meat, Poultry and Fish

• 1 package center-cooked bacon
• 1 small package sliced prosciutto
• ½ pound sushi grade tuna
• 1 pound medium peeled and deveined shrimp
• 1 ¼ pounds cooked peeled, deveined tail-off jumbo shrimp
• 1 pound 93% lean ground turkey
• 1 ½ pounds boneless, skinless chicken breasts
• 1 rotisserie chicken
• 1 (5-pound) beef brisket

Condiments and Spices

• Extra virgin olive oil
• Canola or avocado oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Reduced sodium soy sauce*
• Sesame oil
• Sriracha sauce
• Regular or light mayonnaise
• Black sesame seeds
• Taco seasonings (or ingredients to make your own)
• Cumin
• Chili powder
• Cayenne (optional, for Refried Beans)
• Apple cider vinegar
• Dijon mustard
• Pure maple syrup
• Fish sauce*
• Rice vinegar
• Vanilla extract
• Red wine vinegar

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 (12-ounce) package firm tofu (can buy pre-cooked, if desired)
• 1 (8-ounce) package mini mozzarella balls
• 1 (8-ounce) package shredded cheddar cheese
• 1 small wedge fresh Parmesan or Parmigiano-Reggiano
• 1 (16-ounce) container nonfat plain yogurt (I like Stonyfield)
• 1 (8-ounce) container milk of your choice
• 1 small box unsalted butter

Grains

• 1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small package (6-inch) corn tortillas or crispy corn taco shells (you need 8)
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 (1-pound) package gnocchi (I like Delallo)
• 1 (1-pound) package spaghetti or other pasta shape
• 1 package rice noodles or rice sticks
• 1 small package dry brown or white sushi rice (or 1 cup pre-cooked)

Canned and Jarred

• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (28-ounce) can San Marzano crushed tomatoes
• 1 (8-ounce) can tomato sauce
• 1 (14-ounce) can reduced sodium chicken broth
• 1 (32-ounce) beef broth
• 1 jar or package mixed Italian pitted olives

Frozen

• 1 small package frozen chopped spinach
• 1 small package shelled edamame

Misc. Dry Goods

• 1 small package dry pinto beans
• 1 small package dried cranberries (if buying from bulk bin, you need 1 tablespoon)
• 1 small package peanuts (if buying from bulk bins, you need 2 tablespoons)
• 1 medium package pecan or walnut halves (if buying from bulk bin, you need ½ cup)
• 1 (6-ounce) package shelled pistachios
• 1 small package chia seeds (if buying from bulk bin, you need about 1 teaspoon)
• 1 small package granulated sugar
• Baking soda
• Baking powder
• 1 small bottle white wine

*You can buy gluten free, if desired