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

Shopping list

Produce

• 2 small mangoes
• 1 small pineapple
• 1 large banana
• 1 (12-ounce) container fresh strawberries
• 3 (6-ounce) containers fresh berries (your choice)
• 7 medium limes
• 1 medium PLUS 1 large lemons
• 2 small (5-ounce) Hass avocados
• 2 medium PLUS 1 large red bell peppers
• 2 medium jalapenos
• 1 large head garlic
• 2 medium PLUS 1 large shallot
• 1 (4-inch) piece fresh ginger
• 1 medium cucumber
• 1 medium zucchini
• 1 ½ pounds broccoli florets
• 1 (8-ounce) container whole cremini mushrooms
• 1 (4-ounce) container sliced white mushrooms
• 2 ½ pounds Yukon Gold potatoes
• 3 small spaghetti squash (about 1 ½ pounds each)
• 1 small bunch celery
• 1 small bag shredded carrots
• 1 small bunch carrots
• 1 small head red cabbage or bag pre-shredded
• 1 small head green cabbage or bag pre-shredded
• 1 medium bunch Tuscan kale
• 1 medium head Romaine lettuce
• 1 head Boston/Bibb lettuce
• 1 (1-pound) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag baby spinach
• 2 small bunches scallions
• 1 large bunch fresh cilantro
• 1 bunch/container fresh basil
• 1 bunch/container fresh thyme
• 1 bunch/container fresh rosemary
• 1 bunch/container fresh chives
• 3 medium vine-ripened tomatoes
• 1 small PLUS 1 medium red onion
• 1 small white onion
• 2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 package uncured turkey bacon (such as Applegate)
• 9 ounces thick sliced deli ham
• 2 pounds 93% lean ground turkey
• 1 pound ground chicken
• 1 ½ pounds boneless, skinless chicken tenderloins
• 1 pound boneless, skinless chicken breasts
• 1 ½ pounds (4) skinless salmon filets
• ½ pound large peeled and deveined, tail-off shrimp
• 1 ½ pounds chuck beef

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)
• Black pepper grinder (or fresh peppercorns)
• White pepper (can sub black pepper in Chicken and Broccoli, if desired)
• Garlic powder
• Seasoning salt or adobo seasoning
• Pure maple syrup
• Honey
• Ground cinnamon
• Nutmeg
• Crushed red pepper flakes
• Unseasoned rice vinegar
• Ground ginger
• Turmeric
• Chili powder
• Toasted sesame oil
• Sesame seeds
• Regular or light mayonnaise
• BBQ sauce
• Cayenne pepper
• White wine vinegar
• Dijon mustard
• Sriracha sauce
• Reduced sodium soy sauce*
• Hoisin sauce*
• Mirin
• Cumin
• Paprika
• Oregano
• Bay leaves
• Italian seasoning
• Parsley
• Onion powder

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 pint low fat buttermilk
• 1 (12-ounce) carton 2% milk
• 1 (8-ounce) carton half and half
• 1 (8-ounce) container plain unsweetened nondairy milk (can sub 2% milk in Baked Oatmeal, if desired)
• 1 small tub whipped butter
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 (8-ounce) bag shredded sharp cheddar
• 1 (8-ounce) bag shredded Swiss cheese (can sub cheddar or another cheese in Quiche, if desired)
• 1 (8-ounce) bag shredded mozzarella cheese
• 1 small package Oaxaca or chunk mozzarella cheese
• 1 small wedge fresh Parmesan cheese

Grains*

• 1 small package all-purpose flour
• 1 small package old fashioned oats
• 1 package seasoned breadcrumbs
• 1 package seasoned panko breadcrumbs
• 1 package whole wheat elbows (I love Delallo)
• 1 medium package dry brown rice (or 6 cups pre-cooked)
• 1 (12-ounce) multigrain baguette

Canned and Jarred

• 1 (4.2-ounce) can chopped green chilies
• 1 (8-ounce) can water chestnuts
• 1 (2.6-ounce) packet light tuna in water
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can tomato paste
• 1 (14.5-ounce) can petite diced tomatoes
• 1 jar marinara sauce (or ingredients to make your own)
• 1 (14-ounce) can chicken broth
• 1 (14-ounce) can beef broth
• 1 (16-ounce) carton chicken bone broth
• 2 (15.5-ounce) cans cannellini beans
• 1 small jar pitted mixed olives

Frozen

• 1 small package corn kernels

Misc. Dry Goods

• 1 (1-pound) package dry pinto beans
• 1 small jar Better than Bouillon, Chicken or Vegetable flavor
• 1 small package slivered almonds (if buying from bulk bin, you need 2 tablespoons)
• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• 1 small package whole roasted salted cashews (if buying from bulk bin, you need ¼ cup)
• 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
• 1 small package unsweetened shredded coconut (if buying from bulk bin, you need 1 tablespoon)
• 1 small package dates or raisins (if buying from bulk bin, you need 2 tablespoons)
• 1 small package chia seeds
• 1 small package granulated sugar
• 1 bottle dry red wine
• Cornstarch
• Baking powder

*You can buy gluten free, if desired