Free 7 Day Healthy Meal Plan (March 18-24)

Shopping list

Produce

• 4 medium pears (any variety)
• 1 large red pear
• 4 medium oranges
• 1 small PLUS 2 medium lemons
• 1 medium lime
• 1 dry pint blueberries
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container raspberries
• 1 small pomegranate (or container fresh pomegranate seeds)
• 2 medium pineapples
• 1 small head garlic
• 1 medium shallot
• 2 medium jalapenos
• 2 small (5-ounce) plus 1 medium (6-ounce) Hass avocado
• 1 medium orange or red bell pepper
• 1 package Persian (mini) cucumbers (you need about 7. Can sub 1 large English, if desired)
• 3 pounds broccoli florets
• ¾ pound Brussels sprouts (or 1 [12-ounce] bag pre-shredded)
• 2 pounds Russet potatoes
• 1 ½ pounds (4 medium) sweet potatoes
• ½ pound asparagus
• 2 medium bunches scallions
• 1 medium bunch/container fresh basil
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh dill
• 1 small bunch cilantro
• 1 (10-ounce) bag/clamshell baby arugula
• 1 large head Romaine lettuce
• 1 medium beefsteak or heirloom tomato
• 1 small red onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 package uncured turkey bacon (I like Applegate)
• 1 package center-cut bacon (Can sub turkey bacon in Egg White Muffins, if desired)
• 4 pounds boneless, skinless chicken breasts
• 1 ¼ pounds 93% lean ground turkey
• 1 ¼ pounds large peeled and deveined shrimp
• 1 ¾ pounds (8) bone-in lamb loin chops

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)
• Garlic powder
• Adobo seasoning
• Light mayonnaise
• Sriracha sauce
• Furikake (can sub crumbled nori and sesame seeds, if desired)
• Crushed red pepper flakes (optional, for serving with Pesto Pasta)
• Ketchup
• Worcestershire sauce
• Italian dressing
• Italian seasoning
• Sazon (optional, for Air Fryer Chicken Bites)
• Dijon mustard
• Apple cider vinegar
• Red wine vinegar
• Soy sauce*
• Fish sauce
• Vanilla extract
• Maple syrup
• Za’atar
• Thyme

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 quart low fat buttermilk
• 1 small container light sour cream
• 1 small tub whipped butter (can sub unsalted plus extra salt in Mashed Potatoes, if desired)
• 1 small box unsalted butter
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small package goat cheese
• 1 small package feta cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 small wedge fresh Parmesan cheese

Grains

• 1 small package dry brown rice (or 6 ¾ cup cooked)
• 1 small package dry quinoa
• 1 small loaf sliced whole grain bread
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small package quick oats
• 1 (16-ounce) package whole wheat fusilli or other short pasta (I like Delallo)

Canned and Jarred

• 1 (5-ounce) can skinless wild pink or red salmon in water
• 1 (10-ounce) can enchilada sauce (or ingredients to make your own)
• 1 (14.5-ounce) can vegetable or chicken broth

Frozen

• 1 small package peas (can buy fresh, if desired)

Misc. Dry Goods

• 1 small package shelled pistachios (if buying from bulk bin, you need about ½ cup)
• 1 small package pepitas (if buying from bulk bin, you need ¼ cup)
• 1 small package slivered almonds (if buying from bulk bin, you need 2 tablespoons)
• 1 small package shelled sunflower seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package dried unsweetened cranberries (if buying from bulk bin, you need ¼ cup)
• 1 small package granulated sugar
• Baking powder
• Baking soda

Non-Food Items

*You can buy gluten free, if desired