Free 7 Day Healthy Meal Plan (April 28-May 4)

Shopping list

Produce

• 2 medium PLUS 1 large mango
• 1 large pineapple
• 4 medium bananas
• 1 (12-ounce) container strawberries
• 3 (6-ounce) containers berries (your choice)
• 1 large (7-ounce) Hass avocado
• 2 small PLUS 1 medium lime
• 1 medium lemon
• 2 small heads garlic
• 1 small cucumber
• 1 medium PLUS 1 large red bell pepper
• 1 medium poblano pepper
• 3 medium zucchini
• 1 medium yellow squash
• ½ pound whole Crimini mushrooms
• ½ pound sliced white mushrooms
• 1 ½ pounds (4 medium) sweet potatoes
• 1 large head broccoli florets
• ¾ pound tomatillos
• 1 ½ pounds fresh green beans
• ½ pound Brussels sprouts
• 1 medium package baby carrots
• 1 small fennel bulb
• 1 small bunch scallions
• 1 large bunch fresh cilantro
• 1 (5-ounce) clamshell/bag baby kale
• 1 (1-pound) clamshell/bag baby spinach
• 1 small head Romaine lettuce
• 1 (1-pound) container cherry or grape tomatoes
• 2 medium vine-ripened tomatoes (plus 2 more [optional] for Turkey Burgers, if desired)
• 1 small PLUS 2 medium red onions
• 4 medium yellow onions

Meat, Poultry and Fish

• 1 (8-ounce) package lox (smoked salmon)
• 1 package turkey pepperoni
• 1 small package sliced prosciutto
• 2 pounds peeled and deveined jumbo shrimp
• 12 littleneck clams
• ½ pound mussels
• ¾ pound (2) halibut or other white fish fillets
• 1 pound 93% lean ground turkey
• 3 pounds boneless, skinless chicken thighs
• 1 ½ pounds sirloin tip steak

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)
• Fine sea salt
• Pepper grinder (or fresh peppercorns)
• Honey
• Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, garlic flakes
• Red wine vinegar
• Garlic powder
• Paprika
• Smoked paprika
• Parsley
• Crushed red pepper flakes
• Balsamic vinegar
• Dijon mustard
• Italian seasoning
• Bay leaves
• Cumin
• Dried onion flakes
• Ketchup
• Mustard
• Worcestershire sauce
• Apple cider vinegar
• Pure maple syrup
• Chili powder
• Cayenne pepper
• Oregano

Dairy & Misc. Refrigerated Items

• ½ dozen large eggs
• 1 pint liquid egg whites
• 1 small tub light cream cheese
• 1 small tub light sour cream
• 1 small box butter
• 1 small package feta cheese
• 1 small wedge Parmesan cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield Farm)
• 1 pint milk of your choice
• 1 (8-ounce) package sliced cheese (any kind, optional for Turkey Burgers)

Grains*

• 1 small package unbleached all-purpose or whole wheat flour
• 1 small package bread flour (I prefer King Arthur)
• 1 small whole grain roll
• 1 small package hamburger buns
• 1 large bag tortilla chips
• 1 package seasoned whole wheat breadcrumbs
• 1 package fusilli pasta (I like Delallo)
• 1 small package dry long grain white rice

Canned and Jarred

• 1 small jar pitted green or black olives
• 1 small jar pepperoncini
• 1 small jar roasted red peppers
• 1 small jar Giardiniera
• 1 small jar sliced pickles (optional, for Turkey Burgers)
• 1 (8-ounce) can tomato paste
• 1 small jar/can marinara or pizza sauce
• 1 (28-ounce) can crushed tomatoes (I love Tuttorosso)
• 1 small jar pesto (or ingredients to make your own)
• 1 (15-ounce) can cannellini beans
• 2 (15.5-ounce) cans hominy
• 2 (32-ounce) cartons low sodium chicken broth or stock

Frozen

• 1 small bag corn kernels
• 1 large bag frozen mango (you need 4 cups)

Misc. Dry Goods

• 1 small package walnut halves (if buying from bulk bin, you need about 2/3 cup)
• 1 small package unsweetened coconut flakes (if buying from bulk bin, you need ½ cup)
• 1 small bottle white wine
• 1 ripe bubbly active starter (for Sourdough Bread)
• Baking powder

*You can buy gluten free, if desired