Free 7 Day Healthy Meal Plan (Jan 29-Feb 4)

Shopping list

Produce

• 5 medium navel oranges
• 3 medium limes
• 1 medium lemon
• 1 medium banana
• 1 (6-ounce) container raspberries
• 1 (6-ounce) container blueberries
• 3 medium heads garlic
• 1 medium shallot
• 2 small jalapenos
• 1 medium PLUS 1 large red bell pepper
• 2 large cubanelle peppers
• 1 large (7-ounce) Hass avocado
• 8 Persian (mini) cucumbers (can sub 2 large English, if desired)
• 1 (8-ounce) package sliced mushrooms
• 1 (5-ounce) package shiitake mushrooms
• 1 small bunch celery
• 4 medium carrots
• 1 pound (orange-flesh) sweet potatoes
• 2 medium bunches broccolini
• ½ pound broccoli florets
• 1 medium bunch scallions
• 1 small PLUS 1 large bunch cilantro
• 1 small bunch Italian parsley
• 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Sweet Potato Soup, if desired)
• 1 medium bunch culantro (optional, for sofrito in Black Beans and Rice)
• 1 medium bunch Lacinato kale or Swiss chard
• 1 large head romaine lettuce
• 1 (8-ounce) bag PLUS 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag PLUS 1 (1-pound) clamshell/bag mixed greens
• ½ a small head green or purple cabbage (can buy 1 small bag pre-shredded, if desired)
• 2 (1-pound) packages cherry or grape tomatoes
• 2 medium vine-ripened tomatoes
• 1 small red onion
• 1 small white onion

Meat, Poultry and Fish

• 1 ½ pounds lean beef round stew meat
• 1 pound (24) jumbo peeled and deveined shrimp
• 1 ¼ pounds (4) skin-on salmon fillets
• 8 bone-in skin on chicken thighs
• 1 ½ pounds mild Italian chicken sausage
• 2 pounds lean boneless pork sirloin roast
• 1 large package sliced prosciutto (you need 10 slices)
• 1 package turkey pepperoni

Grains*

• 1 small package dry barley
• 1 package whole wheat linguine (I love Delallo)
• 1 small package corn tortillas (you need 8)
• 1 small package long grain white rice (such as Carolina)
• 1 small package dry quinoa
• 1 small package quick or old fashioned oats
• 1 (8-ounce) multigrain baguette+

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)
• Crushed red pepper flakes
• Bay leaves
• Tajin or Old Bay (for Shrimp Tacos, your choice)
• Mayonnaise
• Sriracha or Louisiana style hot sauce
• Red wine vinegar
• Dijon mustard
• Honey
• Italian dressing
• Adobo seasoning
• Apple cider vinegar
• Garlic powder
• Sazon
• Oregano
• Light vinaigrette dressing (or make your own with ingredients in list)
• Thyme
• Soy sauce*
• Balsamic vinegar

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (16-ounce) bag shredded part-skim mozzarella cheese
• 1 small box unsalted butter (or vegan butter)
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) container skim milk
• 1 (6 to 8-ounce) container plain Greek yogurt or sour cream
• 1 small container dairy free heavy cream (optional, for Sweet Potato Soup)

Canned and Jarred

• 2 (15-ounce) cans cannellini or navy beans
• 1 (15-ounce) can black beans
• 1 (15-ounce) can chickpeas
• 1 small jar creamy peanut butter
• 1 medium jar green or black pitted olives
• 1 small jar pepperoncini
• 1 (16-ounce) jar roasted red peppers
• 1 jar Giardiniera (I use Victoria)
• 1 small jar pesto (or ingredients to make your own)
• 2 (32-ounce) cartons unsalted chicken bone broth
• 1 (14-ounce) can low sodium chicken broth

Misc. Dry Goods

• 1 small package stone-ground polenta (such as Bob’s Red Mill)
• 1 package vegetable or chicken bouillon cubes
• 1 small package almonds (if buying from bulk bin, you need 1 tablespoon)
• 1 small package chia seeds (if buying from bulk bin, you need 1 teaspoon)
• 1 small bottle dry white wine
• 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)

*You can buy gluten free, if desired