Free 7 Day Healthy Meal Plan (Nov. 10-16)

Shopping list

Produce

• ¾ pound seedless red or green grapes
• 4 medium pears
• 1 small PLUS 2 large bananas
• 2 large grapefruit
• 3 small mandarin or clementine oranges
• 2 medium limes
• 1 medium lemon
• ¾ pound cranberries (can buy frozen, if desired)
• 2 medium (6-ounce) Hass avocados
• 2 medium heads garlic
• 1 medium shallot
• 1 (4-inch) piece fresh ginger
• 1 medium jalapeno
• 1 small PLUS 2 medium red bell peppers
• 2 medium zucchini
• 1 small cucumber
• ¼ pound white mushrooms
• 1 small bunch celery
• 1 medium bunch carrots (you need 5 medium)
• 1 small bag baby carrots
• 1 ½ pounds broccoli florets
• 1 pound Brussels sprouts
• 3 small spaghetti squash (1 ½ pounds each)
• 2 ¼ pounds Yukon Gold potatoes
• 1 medium bunch Lacinato kale
• 1 small head Napa cabbage
• 1 small head Iceberg or Romaine lettuce
• 1 (5-ounce) clamshell/bag baby spinach
• 1 large bunch scallions (you need about 10)
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh sage
• 1 small bunch/container fresh chives
• 1 dry pint cherry or grape tomatoes
• 1 medium red onion
• 1 small PLUS 3 medium yellow onions

Meat, Poultry and Fish

• 1 package turkey bacon (I love Applegate)
• 1 small package turkey pepperoni
• 1 (8-ounce) package sliced lox (smoked salmon)
• 1 small package sliced deli turkey (if buying from deli counter, you need 3 ounces)
• 1 small package sliced genoa salami (if buying from deli counter, you need 1 ounce)
• 1 small package sliced capicola (if buying from deli counter, you need 1 ounce)
• 2 raw Italian chicken sausages
• 1 rotisserie chicken (buy towards end of the week, for lunch Saturday)
• 2 pounds 93% lean ground turkey
• 2 ½ pounds boneless chuck roast
• 1 ½ pounds (4) wild salmon fillets
• 1 (5-pound) bone-in turkey breast

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)
• Bagel toppings (optional): everything bagel seasoning, poppy seeds, dried onion flakes
• Ground cinnamon
• Pumpkin pie spice
• Vanilla extract
• Pure maple syrup
• Red wine vinegar
• Italian seasoning
• Crushed red pepper flakes
• Dried minced garlic
• Toasted sesame oil
• Sesame seeds
• Unseasoned rice vinegar
• Reduced sodium soy sauce*
• Sambal Oelek (chili paste)
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Cayenne pepper (optional, for Refried Beans)
• Bay leaves
• Sriracha sauce
• Honey or agave

Dairy & Misc. Refrigerated Items

• 1 (14-ounce) package extra-firm tofu
• 1 small package wonton wrappers (can sub packaged wonton strips, if desired)
• ½ dozen large eggs
• 1 pint liquid egg whites
• 1 small box butter
• 1 tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
• 1 tub whipped cream cheese
• 1 package sliced cheddar or American cheese
• 1 package sliced provolone or mozzarella cheese
• 1 (8-ounce) bag reduced fat Mexican blend cheese
• 1 small wedge fresh Parmesan cheese
• 1 small chunk or bag shredded Gruyere cheese
• 1 pint low fat buttermilk
• 1 pint nonfat milk
• 1 (8-ounce) container unsweetened vanilla almond milk (can buy a larger container of nonfat milk and use that in Green Smoothie, if desired)
• 1 (32-ounce) container nonfat plain Greek yogurt

Grains*

• 1 package light whole wheat English muffins
• 1 medium package unbleached all-purpose flour
• 1 package whole grain rolls
• 1 small package dry brown rice (or 6 cups pre-cooked)
• 1 package dry spaghetti

Canned and Jarred

• 2 (24-ounce) jars marinara sauce (or ingredients to make your own)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can tomato sauce
• 1 (15-ounce) can pumpkin puree
• 1 small jar peanut butter or powdered peanut butter
• 1 small jar pickled pepperoncini or banana peppers
• 1 (2.25-ounce) can sliced black olives
• 1 (32-ounce) carton low sodium beef broth
• 1 (32-ounce) carton low sodium chicken broth

Frozen

Misc. Dry Goods

• 1 individual packet unflavored protein powder (optional, for Green Smoothie)
• Baking powder
• Cornstarch
• 1 small package brown sugar or brown sugar monk fruit sweetener
• 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
• 1 small package slivered almonds (if buying from bulk bin, you need ¼ cup)
• 1 small package raw almonds (if buying from bulk bin, you need ½ cup)
• 1 small package lightly salted peanuts (if buying from bulk bin, you need 2 tablespoons)
• 1 small bottle dry sherry
• 1 individual bottle dry white wine
• 1 small package dry pinto beans

*You can buy gluten free, if desired