Free 7 Day Healthy Meal Plan (July 22-28)

Shopping list

Produce

• 4 medium plums
• 6 medium peaches
• 1 under ripe mango
• 1 dry pint blueberries
• 2 (6-ounce) packages berries (your choice)
• 1 medium mini watermelon
• 2 medium PLUS 1 large lemon
• 3 medium limes
• 1 small (5-ounce) PLUS 4 medium (6-ounce) Hass avocados
• 2 medium English cucumbers
• 1 small PLUS 2 large zucchini
• 2 medium red bell pepper
• 1 medium yellow bell pepper
• 1 medium ear of corn (in husk)
• 1 large eggplant
• 1 small head garlic
• 1 (2-inch) piece fresh ginger
• 1 medium carrot (or 1 small bag pre-shredded)
• 1 medium bunch scallions
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh oregano
• 1 small bunch/container fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stack, if desired)
• 1 small package watercress
• 1 (1-pound) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag mixed greens
• 1 medium head white cabbage
• 1 small head Romaine lettuce
• 2 dry pints cherry or grape tomatoes
• 2 small PLUS 2 medium vine-ripened tomato
• 1 medium heirloom tomato
• 2 small red onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 package turkey bacon (I love Applegate)
• 1 (2 ½-pound) boneless center-cut pork loin roast
• 1 ½ pounds flank steak
• 1 ½ pounds (3) boneless, skinless chicken breast
• ½ pound sushi grade tuna
• ½ pound peeled, tail-off cooked shrimp
• 1 ¼ pounds wild salmon filet

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)
• Reduced sodium soy sauce*
• Sesame oil
• Sriracha sauce
• Wasabi paste
• Rice wine vinegar
• Red wine vinegar
• Apple cider vinegar
• Balsamic vinegar
• Balsamic glaze (I like Delallo)
• Hickory liquid smoke
• Furikake
• Black and white sesame seeds
• Reduced sodium Montreal chicken seasoning
• Honey
• Cayenne pepper
• Crushed red pepper flakes (optional, for Shrimp Stack)
• Mayonnaise
• Oregano
• Paprika
• Cinnamon
• Vanilla extract
• Garlic powder
• Onion powder
• Chili powder

Dairy & Misc. Refrigerated Items

• ½ dozen large eggs
• 1 package sliced cheddar or American cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (16-ounce) container PLUS 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 medium wedge Parmesan cheese
• 1 small package feta cheese
• 1 small box butter
• 1 pound (4 balls) burrata cheese
• 1 container light ranch dressing (or ingredients to make your own)

Grains*

• 1 package light whole wheat English muffins
• 1 small package corn tortillas (you need 8)
• 1 package whole wheat hamburger buns
• 1 package orzo pasta
• 1 package angel hair spaghetti
• 1 package lasagna noodles (not no boil)
• 1 small package dry long grain white rice
• 1 package 10-minute brown rice (such as Uncle Ben’s)
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour

Canned and Jarred

• 1 jar marinara (or ingredients to make your own)
• 1 small jar pesto (or ingredients to make your own)
• 1 (15-ounce) can tomato sauce
• 1 (4-ounce) can tomato paste
• 1 (15.5-ounce) can black beans
• 1 medium jar unsweetened apple sauce
• 1 (32-ounce) carton chicken broth
• 1 small jar Kalamata olives
• 1 (14-ounce) can/jar hearts of palm
• 1 small jar unsulfured molasses

Frozen

• 1 large bag (in pod) edamame
• 1 small bag shelled edamame

Misc. Dry Goods

• 1 small package raw almonds (if buying from bulk bin, you need ½ cup)
• 1 small package walnuts (if buying from bulk bin, you need 1 tablespoon)
• 1 small package light brown sugar
• Baking soda
• Baking powder
• 1 untreated cedar plank

*You can buy gluten free, if desired