7-Day Healthy Meal Plan (March 6-12)

Shopping List

To produce

• 2 medium limes
• 1 large (7 ounces) Hass avocado
• 3 medium red peppers
• 1 medium zucchini
• 4 Persian cucumbers (can substitute 1 small English)
• 3 medium garlic cloves
• 1 (2-inch) piece of fresh ginger
• 1 pound asparagus
• 1 pound green beans
• 1 small bunch of celery
• 2 pounds of carrots
• 3 ounces white mushrooms
• 1 broccoli floret with a small crown
• 1 medium cauliflower
• 1 corn on the cob (can be frozen [heated] Corn in BBQ Chicken Salad if desired)
• 2 pounds Yukon Gold potatoes
• 1 medium endive head
• 1 medium-sized fennel bulb
• 1 small head of kale
• 1 (1 pound) bag/clamshell baby spinach
• 1 (5-ounce) bag/clamshell baby arugula
• 1 small romaine lettuce
• 1 medium bunch of spring onions
• 1 medium bunch of fresh Italian parsley
• 1 medium bunch of fresh cilantro
• 1 small bunch/tin of fresh thyme
• 1 dry pint cherry or grape tomatoes
• 1 medium-sized vine-ripened tomato
• 1 medium red onion
• 1 large yellow onion

meat, poultry and fish

• 1 packet of bacon in the middle
• 3 links (about 9 ounces total) sweet Italian turkey or chicken sausage (can add bacon to quiche if desired)
• 2 ounces ham
• 1 ½ (3) pounds boneless, skinless chicken breasts (can purchase 1 raw breast and use a rotisserie chicken for enchiladas if desired)
• 1 ½ pounds 93% lean ground beef
• 1 (2 to 3 pounds) beef roast or round eye
• 1 ¼ pounds peeled and deveined shrimp
• 1 ½ pounds skinless salmon fillets

grains*

• 1 (10 pack) package 7 to 9 inch whole wheat low carb tortillas (e.g. La Tortilla Factory)

• 1 packet of penne (I like Delallo)
• 1 small packet of dry long grain white rice
• 1 package pre-cooked brown rice (like Uncle Ben’s)
• 4 small ciabatta rolls
• 2 small whole grain buns

spices and condiments

• Extra virgin olive oil
• rapeseed oil
• cooking spray
• Olive oil spray (or get a Misto oil sprayer)
• Kosher Salt (I like Diamond Crystal)
• pepper grinder (or fresh peppercorns)
• Light mayonnaise
• red wine vinegar
• balsamic vinegar
• Apple Cider Vinegar
• rice vinegar
• oregano
• basil
• Chipotle Chili Powder
• cumin
• bay leaves
• Low Sodium Montreal Chicken Seasoning
• barbecue sauce
• Honey
• sriracha sauce
• Soy sauce*
• Toasted Sesame Oil
• Furikake or sesame
• nutmeg
• rosemary

Milk & Other Chilled Items

• 1 (18-pack) large eggs
• 1 small tub whipped butter (can add unsalted butter plus a pinch of salt to mashed potatoes if desired)
• 1 small box of unsalted butter
• 1 small cup of light sour cream
• 1 (8 ounce) container half and half
• 1 (8-ounce) container of 2% milk
• 1 (8-ounce) container of skim milk
• 1 (8-ounce) container unsweetened almond or oat milk (can purchase larger quantity skim milk or 2% milk and add to Smoothie Bowl if desired)
• 1 small container of semi-skimmed ricotta cheese
• 1 (16 ounce) container low-fat cottage cheese (I like good culture)

• 1 (8-ounce) bag of shredded reduced-fat Mexican cheese blend
• 1 (8-ounce) bag shredded semi-fat mozzarella cheese
• 1 small block of light Havarti or Cheddar cheese
• 1 small piece of fresh parmesan cheese
• 1 small piece of fresh Pecorino Romano cheese (can add parmesan to baked penne and shrimp, peas and rice if desired)
• 1 (8-ounce) package sliced ​​reduced-fat Swiss cheese
• 1 small jar Light Ranch Dressing (or ingredients to make your own)

Preserved and Preserved

• 1 (8-ounce) PLUS 1 (15-ounce) can of tomato sauce
• 1 small glass of salsa (can be bought fresh from the refrigerated section if desired)
• 1 jar marinara sauce (I love Delallo Pomodoro)
• 1 (14 ounce) can chicken broth
• 1 (32-ounce) carton of low-sodium chicken broth
• 1 small jar of pitted green olives or alcaparrado or capers
• 1 small can/jar chipotle chilies in adobo sauce
• 1 (5 ounces) can light tuna in water
• 1 small jar of peanut butter

Frozen

• 1 medium sized bag of blueberries
• 1 large bag of strawberries
• 1 small bag of peas

Miscellaneous dry goods

• 1 small packet of roasted shelled pistachios (you will need 1 tablespoon if buying in bulk)
• 1 small container of vanilla protein powder (I like Orgain)

* You can buy gluten-free if you wish