7-Day Healthy Meal Plan (March 13-19)

Shopping List

To produce

• 1 medium kiwi
• 1 small mango
• 4 medium limes
• 1 medium lemon
• 1 medium orange
• 1 medium PLUS 1 large ripe bananas
• 4 medium (6 ounces) Hass avocados
• 1 small PLUS 2 large jalapenos
• 2 large cubanelle peppers
• 1 large red pepper
• 1 small green pepper
• 2 medium garlic cloves
• 1 small shallot
• 1 (2-inch) piece of fresh ginger
• 1 pound asparagus
• 1 medium potato
• 1 ½ pounds Yukon golden potatoes
• 1 small bunch of carrots
• 2 medium parsnips
• 10 ounces baby bella mushrooms
• 3 medium cucumbers
• 2 medium bunches of spring onions
• 1 large bunch of collards
• 1 medium romaine lettuce
• 1 large head cabbage
• 1 small PLUS 1 large bunch of coriander
• 1 small bunch of Italian parsley
• 1 small vine-ripened tomato
• 1 large red onion
• 1 small PLUS 2 medium yellow onions

meat, poultry and fish

• 1 packet of bacon in the middle
• 1 (12-ounce) packet salmon (smoked salmon)
• 1 pound wild salmon
• ½ pound peeled raw shrimp
• 1 ½ pound (4) ¾ inch thick boneless pork chops, cut in half
• 2 pounds lean corned beef brisket
• 1 ¾ lb (3) boneless, skinless chicken breasts

grains*

• 1 package (100 calories) whole wheat rolls
• 1 medium (6 inch) package corn tortillas
• 1 packet of seasoned whole wheat breadcrumbs
• 1 packet of panko seasoned breadcrumbs

• 1 packet of egg yolk or egg noodles
• 1 small packet of old-fashioned oats
• 1 medium packet unbleached all-purpose flour
• 1 packet white whole wheat flour
• 1 small packet of dry white long grain rice
• 1 small package dry brown rice (or about 5 cups pre-cooked)

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 mill
• Whole peppercorns
• garlic powder
• Honey
• Pure maple syrup
• Dijon mustard
• Sesame seeds
• Cinammon
• balsamic vinegar
• Optional bagel toppings: all bagel seasoning, poppy seeds, dried garlic flakes, dried
• onion flakes
• bay leaves
• paprika
• Smoked Peppers
• chilli powder
• red wine vinegar
• Sweet chili sauce, duck sauce, or hot mustard for dipping (optional)
• Low Sodium Soy Sauce*
• Unseasoned Rice Vinegar
• sesame oil
• Light mayonnaise
• Furikake (can substitute sesame seeds on rice bowls with canned salmon)
• sriracha sauce
• Sazon
• cumin

Milk & Other Chilled Items

• 1 dozen large eggs
• 1 pint liquid egg white
• 1 small tub of whipped cream cheese
• 1 small container of light sour cream
• 1 (32-ounce) container plain low-fat Greek yogurt (Fage or Stonyfield)
• 1 small can of butter

• 1 pint low-fat buttermilk
• 1 (8-ounce) container of 1% milk
• 1 pint unsweetened vanilla almond or oat milk
• 1 (14 ounce) package extra firm tofu
• 1 small pack of spring roll wrappers
• 1 (8-ounce) bag shredded semi-fat mozzarella cheese
• 1 (8 ounce) piece of fresh mozzarella cheese
• 1 small block or bag of shredded reduced-fat cheddar cheese
• 1 small piece of fresh parmesan cheese

Preserved and Preserved

• 1 small jar of marinara sauce
• 1 small glass of fresh salsa
• 1 large jar of artichoke hearts
• 1 large jar of roasted peppers
• 1 medium jar of capers
• 1 (5-ounce) can of skinless wild pink or sockeye salmon in water
• 2 (5-ounce) cans of albacore tuna in water
• 1 (4-ounce) can or (4.5-ounce) tube of tomato paste
• 1 (8-ounce) tomato sauce
• 1 (32-ounce) carton of regular or low-sodium chicken broth
• 1 (15 ounce) can black beans
• 1 small can/jar chipotle peppers in adobo

Frozen

• 1 small pack of small peas
• 1 medium bag of cauliflower rice (you will need 3 cups)
• 1 small bag of pearl onions

Miscellaneous dry goods

• 1 packet of Chicken Broth or Better than Bouillon
• 1 small packet of chia seeds (you’ll need about ¾ cup if you buy them in bulk)
• 1 small package of pecan halves (you’ll need ¼ cup if buying from the bulk container)
• 1 small packet of raisins (you’ll need about 1 cup if you buy them in bulk)
• 1 small packet of unsweetened dried coconut flakes (you will need 3 tablespoons if buying from the bulk)
• Monk Fruit Sweetener (can subtly add maple syrup or honey to Tropical Chia Pudding if desired)
• Colored Sprinkles (optional, for garnishing Air Fryer Banana Split)
• 1 small bottle of sherry (optional, for tuna noodle casserole)
• baking powder
• baking powder

Non-Food Items

* You can buy gluten-free if you wish