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

Shopping listing

Produce

• 2 medium kiwi
• 1 medium grapefruit
• 1 medium ripe banana
• 2 medium limes
• 1 medium PLUS 1 giant lemon
• 2 small (5-ounce) Hass avocados
• 3 medium heads garlic
• 1 medium shallot
• 1 (2-inch) piece contemporary ginger
• 2 giant English cucumbers
• 1 medium orange bell pepper
• 1 small purple bell pepper
• 1 ¼ kilos baby bella (crimini) mushrooms
• 3 kilos broccoli florets
• 1 medium head cauliflower (or 1 ½ kilos florets)
• 1 small bunch celery
• 1 medium bunch carrots
• 8 heads baby bok choy
• 2 medium bunches scallions
• 1 small head Romaine lettuce
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (1-pound) clamshell/bag baby spinach
• 1 medium head Iceberg lettuce
• 1 small bunch cilantro
• 1 small bunch/container contemporary oregano (non-compulsory garnish for Pasta Salad)
• 1 small bunch/container contemporary basil (non-compulsory garnish for Lentil Bolognese)
• 1 (1-pound) package deal cherry or grape tomatoes
• 1 small purple onion
• 3 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 package deal turkey bacon (I like Applegate)
• 1 package deal turkey pepperoni
• 1 small package deal sliced Proscuitto
• 1 (8-ounce) package deal uncooked hen breakfast sausage
• 1 giant package deal hen wingettes and drummettes (you want 36)
• 2 kilos boneless, skinless hen thighs or breasts (your selection, for Sesame Chicken)
• 1 ½ kilos (3) boneless, skinless hen breasts
• 1 1/3 kilos 99% lean floor turkey
• 1 pound peeled and deveined jumbo shrimp

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 contemporary peppercorns)
• Pure maple syrup
• Cinnamon
• Light mayonnaise
• Sriracha sauce
• Furikake (can sub sesame seeds on Salmon Bowls, if desired)
• Sesame seeds
• Red wine vinegar
• Garlic powder
• Oregano
• Frank’s RedHot sauce
• White vinegar
• Paprika
• Chili powder
• Italian seasoning (can sub oregano in Lentil Bolognese, if desired)
• Cumin
• Bay leaves
• Honey
• Reduced sodium soy sauce*
• Rice wine vinegar
• Sesame oil
• Gochujang
• Hoisin*
• Cayenne pepper
• Thyme
• Onion powder

Dairy & Misc. Refrigerated Items

• 1 dozen giant eggs
• 1 small container mild blue cheese dressing (or components to make your individual. Optional, for dipping with Chicken Wings)
• 1 small field butter
• 1 small tub mild bitter cream
• 1 (16-ounce) tub nonfat plain Greek yogurt
• 1 (16-ounce) tub plain nonfat yogurt (not Greek)
• 1 (8-ounce) package deal sliced cheddar or American cheese
• 1 (8-ounce) package deal shredded Mexican cheese mix
• 1 (8-ounce) package deal part-skim mozzarella cheese
• 1 (8-ounce) block sharp cheddar cheese
• 1 small package deal feta cheese
• 1 giant wedge contemporary Parmesan cheese
• 1 quart unsweetened almond milk or milk of your selection
• 1 quart nonfat milk

Grains*

• 1 package deal mild entire wheat English muffins
• 1 package deal fast cooking metal lower oats (equivalent to Bob’s Red Mill)
• 1 package deal fast cooking (not instantaneous) grits
• 1 (1-pound) package deal brief pasta (equivalent to rotini, cavatappi or bow ties)
• 1 (1-pound) package deal high protein pasta
• 1 small package deal unbleached all-purpose flour
• 1 small package deal dry brown rice (or 3 ¾ cups pre-cooked)
• 1 (8-ounce) multigrain baguette
• 1 giant bag tortilla chips

Canned and Jarred

• 1 (15.5-ounce) can kidney beans
• 2 (15.5-ounce) cans black beans
• 1 (15-ounce) can tomato sauce
• 1 (8-ounce) can tomato paste
• 1 (15-ounce) can crushed or diced tomatoes
• 2 (10-ounce) cans diced tomatoes with chilies
• 1 (4-ounce) can chopped inexperienced chili peppers
• 1 small jar pitted kalamata olives
• 1 small jar pepperoncini
• 1 small jar roasted purple peppers
• 1 small jar Giardiniera (equivalent to Victoria)
• 1 (13.75-ounce) can/jar artichoke hearts packed in water
• 1 (5-ounce) can skinless wild pink or purple salmon in water
• 1 (32-ounce) carton vegetable broth
• 1 (32-ounce) carton lowered sodium hen broth
• 1 (32-ounce) carton low sodium hen broth

Frozen

• 1 (10-ounce) bag chopped spinach
• 1 small bag blueberries
• 1 small bag mango chunks
• 1 (10-ounce) bag corn kernels

Misc. Dry Goods

• 1 small package deal uncooked almonds (can sub 1 small jar almond butter in Tropical Lassi, if desired)
• 1 small package deal shelled pistachios (if shopping for from bulk bin, you want ½ cup)
• 1 small package deal pecan halves (if shopping for from bulk bin, you want 2 tablespoons)
• Colored sprinkles (non-compulsory, for Breakfast Banana Split)
• 1 small bottle purple wine (non-compulsory, for Lentil Bolognese)
• 1 small bag dry brown, inexperienced or purple lentils
• Cornstarch

*You can purchase gluten free, if desired