Free 7 Day Healthy Meal Plan (July 15-21)

Shopping list

Produce

• 4 medium peaches
• 1 medium banana
• 1 (1-pound) container strawberries
• 1 dry pint blueberries
• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blackberries
• 4 medium PLUS 1 large lemon
• 4 medium limes
• 2 medium ears of corn
• 1 pound broccoli florets
• 4 large red bell peppers
• 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
• 1 large head garlic
• 1 small shallot
• 1 ¼ pounds (3 or 4) zucchini
• 1 pound (2) yellow squash
• ¾ pound thin asparagus
• 1 ½ pounds multi-color baby potatoes
• 1 small bunch celery
• 1 small bunch scallions
• 1 medium head Romaine lettuce
• 1 small head Iceberg lettuce
• 1 (1-pound) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell mixed greens
• 1 large bunch fresh Italian parsley
• 1 medium bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 dry pint PLUS 2 pounds grape or cherry tomatoes
• 2 medium PLUS 2 large vine-ripened tomatoes
• 1 small PLUS 1 medium red onions
• 1 medium yellow onions

Meat, Poultry and Fish

• 2 pounds (8) thin sliced chicken breast cutlets
• 8 chicken drumsticks
• 1 pound 93% lean ground turkey
• 1 ½ pounds flank steak
• 1 pound (8) thin-sliced center cut boneless pork chops
• 1 package sliced genoa salami
• 1 package sliced lean deli ham
• 1 pound sliced deli turkey breast (I like Boar’s Head)
• 1 package center-cut bacon
• 1 package turkey or chicken Andouille sausage or kielbasa
• 1 pound peeled and deveined jumbo shrimp

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)
• Vanilla extract
• Dijon mustard
• White wine vinegar
• Garlic powder
• Dried Italian herbs (can sub oregano in Grilled Chicken Breast, if desired)
• Red wine vinegar
• Crushed red pepper flakes
• Cumin
• Reduced sodium Montreal chicken seasoning
• Oregano
• Cajun or Creole seasoning
• Olive oil mayonnaise or light mayonnaise
• Seasoning salt (such as Lawry’s) or adobo seasoning
• Yellow mustard
• BBQ sauce (or ingredients to make your own)
• Ketchup
• Chili powder

Dairy & Misc. Refrigerated Items

• 1 package pie crust (for 9-inch deep dish pie)
• 1 small block or sliced reduced fat provolone cheese
• 1 (4-ounce) chunk fresh mozzarella
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 dozen large eggs
• 1 pint low fat buttermilk
• 1 small box unsalted butter
• 1 package feta cheese
• 1 medium wedge fresh Parmesan cheese
• 1 (6-ounce) container 2% plain Greek yogurt
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) container skim milk
• 1 (8-ounce) container unsweetened almond milk
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (8-ounce) bag shredded reduced fat cheddar cheese
• 1 (8-ounce) bag shredded part skim mozzarella cheese

Grains*

• 1 loaf thin-sliced whole grain bread (such as Dave’s Killer Bread)
• 1 (1-pound) package whole wheat linguine (I love Delallo)
• 1 package whole wheat pearl (Israeli) couscous
• 1 small package dry brown rice (or 4 ½ cups pre-cooked)
• 1 small bag dry long grain white rice
• 1 large bag tortilla chips

Canned and Jarred

• 2 (15-ounce) cans cannellini or navy beans
• 1 (15-ounce) can black beans
• 1 (15.5-ounce) can pinto beans
• 1 (15.5-ounce) can kidney beans
• 1 (15.5-ounce) can Great Northern beans
• 1 (15-ounce) can chickpeas
• 1 (14-ounce) can reduced sodium chicken broth
• 1 (4-ounce) can tomato sauce
• 1 small jar pitted Kalamata olives
• 1 small jar sliced pepperoncini
• 1 small jar dill pickle spears
• 1 small jar powdered peanut butter (such as PB2)

Frozen

• 1 small package blueberries

Misc. Dry Goods

• Monk fruit or sweetener of your choice
• 1 small package slivered almonds (if buying from bulk bin, you need 3 tablespoons)
• 1 bottle dry white wine
• 1 small package dark brown sugar

*You can buy gluten free, if desired