Free 7 Day Healthy Meal Plan (May 11-17)

Shopping list

Produce

• 1 medium pineapple
• 1 small PLUS 4 medium bananas
• 2 medium sweet red apples
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 (12-ounce) container fresh strawberries
• 2 medium PLUS 1 large lemon
• 4 medium limes
• 1 small (5-ounce) PLUS 5 medium (6-ounce) Hass avocados
• 1 large head garlic
• 3 medium shallots
• 1 medium red bell pepper
• 1 medium English cucumber
• 1 medium zucchini
• ½ pound asparagus
• ¾ pound broccoli florets
• 1 medium head cauliflower
• 1 (1 ¼ pound) butternut squash (or 15 ounces pre-cut)
• 1 ½ pounds baby red potatoes
• 1 medium Russet potato
• 1 small bunch celery
• 2 medium carrots
• 1 small bag baby carrots
• 1 (14-ounce) package shredded Brussels sprouts (can buy 1 pound and shred yourself, if desired)
• 1 small bunch radishes
• 1 medium leek
• 1 large bunch scallions (you need about 12)
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh dill
• 1 medium bunch fresh cilantro
• 1 medium bunch fresh Italian parsley
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag baby arugula
• 1 small head Romaine or butter lettuce
• 6 medium vine-ripened tomatoes
• 1 medium red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 2 rotisserie chickens
• 1 pound lean ground bison, beef or lamb
• 1 ¼ pounds (4) pork chops
• 1 pound peeled and deveined shrimp
• 2 ½ pounds beef pot roast or chuck roast

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)
• Garlic powder
• Paprika
• Regular or light mayonnaise
• Red wine vinegar
• Oregano
• Cumin
• Hot sauce
• White wine vinegar
• Onion powder
• Chil powder
• Cinnamon
• White vinegar
• Bay leaves
• Ground coriander
• Crushed red pepper flakes
• Dijon mustard

Dairy & Misc. Refrigerated Items

• 1 small box butter
• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 (5.3-ounce) container low fat cottage cheese
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) container unsweetened vanilla almond milk (can use 2% milk in Smoothie, if desired)
• 1 small wedge part-skim or reduced fat Swiss cheese
• 1 (8-ounce) package sliced reduced fat cheddar or American cheese
• 1 (8-ounce) package shredded sharp cheddar cheese
• 1 (8-ounce) bag shredded pepper jack cheese
• 1 (8-ounce) bag shredded Monterey Jack, Oaxaca or Queso Chihuahua
• 1 small wedge fresh Pecorino Romano cheese
• 1 medium wedge fresh Parmesan cheese
• 1 small tub Tzatziki (or ingredients to make your own. Optional, for serving with Sheet Pan Meatballs)

Grains*

• 1 small package dry orzo pasta
• 1 small package bowtie pasta
• 1 package (6-inch) flour tortillas (you need 12)
• 1 package corn tortillas (you need 16)
• 1 small loaf sliced whole wheat bread
• 1 package whole wheat 100 calorie hamburger buns
• 1 small package quick oats
• 1 package plain breadcrumbs

Canned and Jarred

• 2 (15-ounce) cans black beans
• 1 (15-ounce) can chickpeas
• 3 (5-ounce) cans light or white tuna in water
• 1 small jar capers
• 1 small jar banana peppers or pepperoncini
• 1 (12-ounce) jar marinated artichokes
• 1 small can/jar chipotle peppers in adobo
• 1 (4-ounce) can mild diced green chilies
• 1 small jar sliced dill pickles (optional, for Tuna Sub-in-a-Tub)
• 1 small jar harissa (optional, for serving with Sheet Pan Meatballs)
• 1 (14-ounce) can chicken broth
• 1 (32-ounce) carton low sodium chicken broth
• 1 (32-ounce) carton beef broth
• 1 (15-ounce) can crushed fire roasted tomatoes
• 1 small jar peanut butter

Frozen

Misc. Dry Goods

• 1 small package hazelnuts or pecans (if buying from bulk bin, you need 1/3 cup)
• 1 small package almonds (if buying from bulk bin, you need ¼ cup)
• 1 small package dried cranberries (if buying from bulk bin, you need 1 tablespoon)
• 1 single-serve packet unflavored protein powder (optional, for Smoothie)
• 1 small package chia seeds
• Dried guajillo, ancho and arbol chiles (optional, for Birria)

*You can buy gluten free, if desired