Free 7 Day Healthy Meal Plan (July 7-13)

Shopping list

Produce

• 4 medium apples (any sweet variety)
• 1 (12-ounce) container fresh strawberries
• 2 (6-ounce) containers fresh berries (your choice)
• 2 small bananas
• 1 large peach
• 4 medium PLUS 1 large lemon
• 4 medium limes
• 2 small (5-ounce) Hass avocados
• 1 medium head garlic
• 1 (1-inch) piece fresh ginger
• 1 medium yellow bell pepper
• 2 medium cucumbers
• 2 mini (Persian) cucumbers (can sub 1 small English, if desired)
• 1 medium zucchini
• ¾ pound sliced mushrooms
• 1 small bunch celery
• 1 small bag baby carrots
• 3 small carrots (or 1 small bag pre-shredded)
• ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
• 4 medium OR 3 large golden beets
• 1 small bunch radishes
• 4 medium sweet potatoes
• 1 large head broccoli florets
• 2 ½ ounces (1 cup) snap peas
• 4 medium ears of corn
• ½ small head purple cabbage (or 1 small bag pre-shredded)
• ½ small head green cabbage (or 1 small bag pre-shredded)
• 1 small head Iceberg lettuce
• 1 (1-pound) clamshell/bag baby spinach
• 1 (1-pound) clamshell/bag baby arugula
• 1 small bunch scallions
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh mint
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 (1-pound) container cherry or grape tomatoes
• 4 medium PLUS 2 large vine-ripened tomatoes
• 1 medium red onion
• 1 small PLUS 1 medium yellow onion

Meat, Poultry and Fish

• 1 rotisserie chicken
• 1 ½ pounds (4) boneless, skinless chicken breasts
• 1 pound 93% lean ground turkey
• 1 pound 93% lean ground beef
• 1 package center-cut bacon
• ¾ pound sliced deli turkey (I like Boar’s Head)
• 1 ½ pounds jumbo peeled and deveined shrimp
• 1 ½ pounds (4) wild salmon fillets

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)
• Regular or light mayonnaise
• Dijon mustard
• Rice vinegar
• Tajin
• Chili powder
• Cayenne pepper
• Reduced sodium soy sauce*
• Sesame oil
• Toasted sesame seeds
• Honey
• Balsamic vinegar
• Garlic powder
• Paprika
• Sriracha sauce
• Red wine vinegar

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (9-inch) deep dish pie crust
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (6-ounce) container whole milk plain Greek yogurt
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) container skim milk
• 1 pint unsweetened vanilla almond milk (or milk of your choice)
• 1 small package cotija cheese
• 1 small package goat cheese
• 1 medium wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub an extra 2 tablespoons Parmesan in Cacio de Pepe, if desired)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese

Grains*

• 1 loaf sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small package corn tortillas (you need 8)
• 1 large package whole wheat hamburger buns or rolls (you need 9)
• 1 small package dry quinoa (or 4 cups pre-cooked)
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 package protein spaghetti (such as Barilla Protein+)
• 1 small package dry whole wheat couscous
• 1 package seasoned whole wheat breadcrumbs

Canned and Jarred

• 1 small jar peanut butter or powdered peanut butter
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 large jar dill pickle chips

Misc. Dry Goods

• 1 small package unflavored protein powder (optional, for Green Smoothie)
• Cornstarch
• 1 small package dried cranberries (if buying from bulk bin, you need 2 tablespoons)
• 1 small package raisins (if buying from bulk bin, you need ½ cup)
• 1 small package shelled pistachios (if buying from bulk bin, you need ¼ cup)
• 1 small package sliced almonds (if buying from bulk bin, you need 1/3 cup)

Non-Food Items

*You can buy gluten free, if desired