Free 7-Day Healthy Meal Plan (July 3-9)

Shopping List

To produce

• 2 medium peaches
• 1 medium seedless watermelon
• 2 large mangoes
• 2 small PLUS 2 medium sized bananas
• 1 small PLUS 8 medium limes
• 3 medium lemons
• 2 small oranges
• 1 small (5 ounces) PLUS 1 medium (6 ounces) Hass avocados
• 4 large fresh spikes
• 2 medium cucumbers
• 2 medium English cucumbers
• 3 mini cucumbers (Persian) (can be substituted with another small regular or English cucumber if needed)
• 2 medium zucchini
• 1 pound broccoli florets
• 1 small bunch of celery
• 2 jalapeno peppers
• 1 Scotch Bonnet pepper
• 5 ounces white mushrooms
• 1 ½ pounds colorful baby potatoes
• 2 medium garlic cloves
• 1 small shallot
• 1 medium bag of grated carrots
• ½ small head of kale (can be substituted with a small bag of pre-shredded if needed)
• ½ small head of red cabbage (can be replaced with a small bag of pre-shredded if needed)
• 1 small PLUS 1 large head of romaine lettuce
• 1 (5 ounce) bag/clamshell baby arugula
• 1 (5 ounce) bag/clamshell baby spinach
• 2 medium bunches of spring onions
• 1 large bunch of fresh coriander
• 1 small bunch of fresh Italian parsley
• 1 small bunch/container of fresh thyme (half a teaspoon of dry thyme can also be added to red beans and rice if desired)
• 1 medium bunch/container of fresh dill
• 1 small bunch/container of fresh basil
• 1 dry pint PLUS 1 (1 lb) container grape or cherry tomatoes
• 4 medium-ripe tomatoes
• 1 medium plum tomato
• 1 small white onion
• 2 medium red onions
• 1 small yellow onion

meat, poultry and fish

• 6 ounces sliced ​​Genoa salami
• 1 package bacon, cut in half
• 1 pound 93% lean ground turkey
• ½ pound 99% lean turkey breast fillet
• 1 ½ (4) pounds boneless, skinless chicken breasts
• 1 fried chicken
• 1 (3 pounds) lean pork shoulder roast
• 1 pound peeled and deveined jumbo shrimp (tails removed)

Grain*

• 1 small package dry brown rice (or ¾ cup pre-cooked)
• 1 small pack of dry long grain rice
• 1 pack of whole wheat hamburger buns
• 1 package low carb whole wheat tortillas (e.g. La Tortilla Factory)
• 1 small package corn tortillas (you will need 8)
• 1 bag of baked tortilla chips (or buy a larger pack of corn tortillas and make your own)
• 1 package hard corn taco shells (such as Old El Paso Stand ‘n Stuff)
• 1 pack of fusilli pasta (I like Delallo)
• 1 package seasoned whole wheat breadcrumbs

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)
• Cinammon
• Light mayonnaise
• sriracha sauce
• honey (optional, for peach pie bowls)
• cumin
• Smoked Peppers
• paprika
• cayenne pepper
• chili powder
• red wine vinegar
• white wine vinegar
• Parsely
• garlic powder
• Balsamic glaze (e.g. Dellalo)
• Dijon mustard
• Yellow Mustard
• Jerk seasoning
• Pure maple syrup
• Crushed red pepper flakes
• Ginger
• Furikake (if desired, sesame seeds can also be used on the Spicy Salmon Bowl)

Dairy products and other refrigerated items

• 1 (16-ounce) container low-fat cottage cheese (I like Good Culture)
• 1 (16-ounce) container of non-fat plain Greek yogurt
• 1 (6 ounce) container plain 2% Greek yogurt
• 1 (6 ounce) container of whole milk Greek yogurt
• 1 (8 ounce) container light sour cream
• 1 small box of unsalted butter
• 1 pint liquid egg white
• 1 dozen large eggs
• 1 pint unsweetened vanilla almond milk
• 1 small slice of fresh parmesan cheese
• 1 small pack of Cotija cheese
• 1 (8 ounce) bag of shredded semi-skimmed mozzarella cheese
• 1 bag (8 ounces) shredded cheddar cheese
• 1 (8 ounce) bag of shredded reduced-fat Mexican cheese blend
• 1 large hunk of fresh mozzarella cheese (you will need about 11 ounces)
• 1 small block of reduced-fat provolone or mozzarella cheese
• 1 small container of fresh salsa (optional, to serve with omelet tortilla wrap)

In cans and jars

• 1 large jar of dill pickle chips
• 1 small jar of roasted red peppers
• 1 small glass of pepperoncini
• 1 small can/jar of anchovy fillets
• 1 (5 ounce) can skinless wild pink or red salmon
• 1 small jar of non-fat spicy black bean dip (such as Desert Pepper Trading or Trader Joe’s)
• 1 (15 ounce) can Great Northern (or white kidney beans).
• 1 (15.5 ounce) can red kidney beans
• 1 (15 ounce) can black beans
• 1 (2.25 ounce) can sliced ​​black olives
• 1 (4 ounce) can or (4.5 ounce) tube of tomato paste
• 1 (13.5 ounce) can light coconut milk
• 1 small jar of peanut butter (or almond butter).

Frozen

• 1 medium sized bag of strawberries

Miscellaneous dry goods

• 1 small packet of brown sugar
• 1 container rainbow sprinkles (optional topping for banana split)
• 1 small packet of shelled pistachios (if buying in bulk you will need 2 tablespoons)
• 1 small packet of pecan halves (you’ll need 4 tablespoons if buying in bulk)

*You can also buy gluten-free if you wish