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

Shopping list

• 3 medium bananas
• 4 medium pears
• 4 medium oranges
• 2 medium lemons
• 1 medium lime
• 2 (6-ounce) containers berries (your choice)
• 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 medium jalapenos
• 1 small PLUS 1 medium red bell pepper
• 2 medium heads garlic
• 1 small PLUS 1 large shallot
• 4 Persian (mini) cucumbers (or 1 large English cucumber)
• 1 small bag baby carrots
• 1 ½ pounds broccoli florets
• 2 bunches broccolini
• 1 large bunch scallions
• 1 (4-ounce) container white mushrooms
• 1 bunch Swiss chard
• 1 (1-pound) PLUS 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell mixed greens
• 1 medium head Romaine lettuce
• 1 small head Iceberg lettuce (can sub 8 leaves Romaine lettuce in Turkey Club, if desired)
• 1 small container/bunch fresh basil (optional, for garnish on Gnocchi Soup)
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 2 medium vine-ripened tomatoes
• 1 dry pint cherry tomatoes
• 2 medium yellow onions
• 2 small red onions
• 1 large white onion

Meat, Poultry and Fish

• 2 pounds (4) boneless, skinless chicken breast
• 1 ½ pounds sweet Italian chicken or turkey sausage
• 1 package center-cut bacon
• ¾ pound deli turkey breast (such as Boar’s Head)
• 1 pound 93% lean ground beef
• 1 pound 93% lean ground turkey
• 1 ¼ (4) pounds flounder fillets

Grains

• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 package low carb whole wheat tortillas (such as La Tortilla Factory)
• 1 package unbleached all-purpose flour
• 1 package quick cooking steel cut oats (such as Bob’s Red Mill)
• 1 medium package dry brown rice (or about 7 cups pre-cooked)
• 1 (1-pound) whole wheat spaghetti
• 1 (16-ounce) package gnocchi
• 1 package seasoned breadcrumbs
• 1 medium bag tortilla chips

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 (can sub chopped nori and sesame seeds in Salmon Bowl, if desired)
• Cumin
• Chili powder
• Garlic powder
• Onion powder
• Paprika
• Smoked paprika
• Cayenne
• Turmeric
• Crushed red pepper flakes
• Light vinaigrette dressing (or make your own with ingredients in list)
• Pure maple syrup
• Cinnamon
• Yellow mustard
• Ketchup
• Italian seasoning
• Apple cider vinegar
• Bay leaves
• Hot sauce (optional for serving with Omelet Tortilla Wrap)

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 package 1/3 less fat cream cheese
• 1 pint half and half
• 1 small wedge Parmesan cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag reduced fat shredded cheddar cheese (can sub ¼ cup regular cheddar in Cheeseburger Salad, if desired)
• 1 (8-ounce) bag reduced fat shredded Mexican blend cheese
• 1 bag shredded or block Swiss cheese
• 1 tub whipped butter
• 1 (6-ounce) container whole milk plain yogurt
• 1 pint unsweetened almond milk

Canned and Jarred

• 1 (5-ounce) can skinless wild pink or red salmon in water
• 2 (15-ounce) cans black beans
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can pinto beans
• 1 medium jar salsa
• 1 (28-ounce) crushed tomatoes (I love Tuttorosso)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 small jar sun-dried tomatoes in oil
• 2 (32-ounce) cartons reduced sodium chicken broth
• 1 (14-ounce) can vegetable broth
• 1 small jar capers
• 1 small jar dill pickle spears

Frozen

• 1 (1 pound) package corn kernels

Misc. Dry Goods

• 1 bottle white wine
• 1 container unflavored pea or whey protein powder
• 1 small package ground flax
• 1 small package pecan or walnut halves (if buying from bulk bin, you need ¼ cup)

*You can buy gluten free, if desired