Free 7 Day Healthy Meal Plan (Feb 2-8)

Shopping list

Produce

• 5 medium (ripe) bananas
• 2 medium oranges
• 1 large grapefruit
• 1 medium lime
• 1 medium lemon
• 2 small (5-ounce) Hass avocados
• 1 small PLUS 1 medium head garlic
• 1 small PLUS 1 medium shallot
• 1 (3-inch) piece fresh ginger
• 1 small PLUS 12 medium jalapenos
• 2 medium red bell peppers
• 1 small green bell pepper
• 1 small English cucumber
• 1 small bunch celery
• 1 small bunch carrots
• 1 small head cauliflower
• 2 large yellow squash
• 1 (8-ounce) package sliced baby bella mushrooms
• 2 medium Yukon gold potatoes
• 1 large bunch scallions
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 large head Romaine lettuce
• 1 package baby Romaine leaves or Butter lettuce
• 1 dry pint PLUS 1 (1-pound) container grape or cherry tomatoes
• 4 medium vine-ripened tomatoes
• 1 small red onion
• 2 small PLUS 3 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 ¾ pounds boneless, skinless chicken breasts
• 36 chicken wingettes and drummettes or 18 whole chicken wings
• 1 ¾ pounds ground beef
• 2 pounds pork tenderloin
• 1 ¼ pounds peeled and deveined jumbo shrimp
• 1 package turkey pepperoni
• 1 small package sliced genoa salami (if buying from deli counter, you need 2 ounces)
• 1 small package capicola (if buying from deli counter, you need 2 ounces)
• 1 small package sliced deli turkey (if buying from deli counter, you need 6 ounces)

Condiments and Spices

• Extra virgin olive oil
• Avocado 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
• Cinnamon
• Cumin
• Regular or light mayonnaise
• Frank’s RedHot sauce
• Sriracha sauce
• Red wine vinegar
• Italian seasoning
• White vinegar
• Oregano
• Paprika
• Smoked paprika
• Garlic powder
• Chili powder
• Crushed red pepper flakes (optional, for Ricotta Toast)
• Green curry paste
• Fish sauce (optional, for Green Curry Tofu)
• Lemongrass paste (I use Gourmet Green)
• Taco seasoning (or make your own with ingredients in list)
• Thyme
• Furikake

Dairy & Misc. Refrigerated Items

• 1 (12-ounce) package soy chorizo
• 1 (14-ounce) package extra firm tofu
• 2 dozen large eggs
• 1 pint liquid egg whites
• 1 (half-gallon) jug fat free milk
• 1 (16-ounce) container low fat cottage cheese
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (8-ounce) block light cream cheese
• 1 (5.3-ounce) container nonfat plain Greek yogurt
• 1 small tub light sour cream
• 1 small box butter
• 1 (16-ounce) bag shredded Mexican cheese blend
• 1 (8-ounce) bag shredded part-skim mozzarella and provolone cheese mix
• 1 (8-ounce) bag reduced fat sharp shredded cheddar cheese
• 1 small package cotija cheese
• 1 (8-ounce) block feta cheese
• 1 jar low fat blue cheese dressing (or ingredients to make your own)

Grains*

• 1 small package corn tortillas
• 1 small package quick oats
• 1 small package dry brown rice (or 7 cups pre-cooked)
• 1 package dry elbow macaroni pasta
• 1 package dry whole wheat orzo
• 1 package panko breadcrumbs
• 1 package Heart Smart Bisquick
• 1 small package all-purpose flour
• 1 (8-ounce) French baguette

Canned and Jarred

• 2 (4.25-ounce) cans whole green chiles, such as Hatch
• 1 (4-ounce) can chopped green chiles
• 3 (10-ounce) cans RoTel diced tomatoes with green chilies
• 1 (15-ounce) can petite diced tomatoes
• 1 (8-ounce) can tomato sauce
• 1 (15-ounce) can black beans
• 1 (15-ounce) can kidney beans
• 1 small jar pickled jalapenos
• 1 small jar pickled pepperoncini or banana peppers
• 1 small jar kalamata olives
• 1 (2.25-ounce) can sliced black olives
• 1 (14-ounce) can light coconut milk
• 1 (14-ounce) can beef broth
• 1 (14-ounce) can low sodium chicken broth
• 1 (5-ounce) can skinless wild pink or red salmon

Frozen

• 1 (10-ounce) classic mixed vegetables

Misc. Dry Goods

• 2 (11-ounce) cartons liquid Orgain’s vanilla protein shake
• 1 package chicken bouillon cubes
• 1 small package walnut halves (if buying from bulk bin, you need about ¼ cup)
• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• Colored sprinkles (optional, for Breakfast Banana Split)

*You can buy gluten free, if desired