Free 7 Day Healthy Meal Plan (April 1-7)

Shopping list

Produce

• 4 medium kiwi
• 2 small mango
• 1 small pineapple
• 5 medium bananas
• 4 medium apples
• 1 (6-ounce) container blueberries
• 1 (6-ounce) container raspberries
• 1 medium lemon
• 2 medium limes
• 1 medium (6-ounce) Hass avocado
• 1 large head garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 medium jalapeno
• 3 medium red bell peppers
• 1 medium yellow bell pepper
• 2 medium bunches broccolini
• 1 bunch (about 1 ¼ pound) asparagus
• 1 pound Cremini or Baby Bella mushrooms
• 1 small bunch celery
• 3 medium carrots (or 1 small bag pre-shredded)
• 1 small bag tri-color coleslaw mix
• ½ small head red cabbage (or 1 small bag pre-shredded)
• ½ small head white cabbage (or 1 small bag pre-shredded)
• 1 pound baby gold potatoes
• 1 ½ pounds Russet or New potatoes
• ¼ pound (or 1 small bag pre-shredded) Brussels sprouts (can sub ½ cup extra cabbage in Quinoa Bowl, if desired)
• 3 Persian (mini) cucumbers (or 1 large English)
• 1 large bunch scallions
• 1 small bunch Italian parsley
• 1 small bunch cilantro
• 1 small bunch/container chives (can sub scallion greens for garnish on Egg Salad, if desired)
• 1 (1-pound) clamshell/bag baby spinach
• 1 (1-pound) clamshell mixed greens
• 1 dry pint cherry or grape tomatoes
• 2 medium vine ripened tomatoes
• 1 medium red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 ¼ pounds 93% lean ground turkey
• 1 pound Italian chicken sausage
• 2 pounds boneless, skinless chicken breasts (or buy only 1 pound now and purchase a rotisserie chicken fresh later in week for Chicken Salad)
• 1 pound wild salmon fillet
• 1 pound jumbo cooked peeled shrimp
• 1 (2-pound) boneless pork shoulder sirloin roast

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)
• Regular or light mayonnaise (I like Sir Kensington)
• Paprika
• Sesame oil
• Reduced sodium soy sauce*
• Sriracha sauce
• Sesame seeds
• Light vinaigrette dressing (or make your own with ingredients in list)
• Cumin
• Bay leaves
• Apple cider vinegar
• Oregano
• Crushed red pepper flakes
• Rosemary
• Garlic powder
• Pure maple syrup
• Ground cinnamon
• Toasted sesame oil
• Gochujang*
• Dijon mustard
• Seasoning salt
• Balsamic vinegar
• Worcestershire sauce
• Honey

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
• 1 (32-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 (8-ounce) block reduced fat cream cheese
• 1 (8-ounce) bag part-skim mozzarella cheese
• 1 small wedge fresh Parmesan cheese
• 1 pint unsweetened vanilla almond milk
• 1 (8-ounce) container half and half
• 1 small box unsalted butter

Grains

• 1 package large whole wheat low carb large tortillas (such as La Tortilla Company)
• 1 small package corn tortillas (you need 8)
• 1 small loaf sourdough bread
• 1 package lasagna noodles
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package dry quinoa
• 1 small package unbleached all-purpose flour
• 1 small package quick or old-fashioned oats
• 1 large bag tortilla chips

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar sundried tomatoes in oil
• 1 small jar green Spanish pitted olives
• 1 medium jar/can artichoke hearts (you need at least 5 ounces)
• 1 (15-ounce) can chickpeas
• 1 (8-ounce) can tomato sauce
• 1 jar marinara sauce (or ingredients make your own)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton chicken broth

Frozen

• 1 (5-ounce) package frozen chopped spinach

Misc. Dry Goods

• 1 (12-ounce) package Palmini (hearts of palm) linguini
• 1 small package chia seeds (if buying from bulk bin, you need about ¾ cup)
• 1 small package pecan halves (if buying from bulk bin, you need 2 tablespoons)
• 1 small package whole almonds (if buying from bulk bin, you need ¼ cup)
• 1 small package dried unsweetened shredded coconut
• 1 small package brown sugar
• Monk fruit sweetener or stevia (can sub maple syrup or honey in Chia Pudding, if desired)
• Colored sprinkles (optional, for serving with Breakfast Banana Split)

Non-Food Items

*You can buy gluten free, if desired