FREE 7-DAY HEALTHY MEAL PLAN (August 19-25)

Shopping list

Produce

• 2 medium sized peaches
• 2 medium sized apples
• 1 small mango and 3 medium-sized mangoes (buy 1 medium-sized unripe mango)
• 1 medium sized kiwi
• 6 medium sized bananas
• 1 (12 oz) container strawberries
• 1 (6 oz) container berries (optional)
• 5 medium sized limes
• 2 medium sized lemons
• 1 small (4 ounces) Hass avocado
• 2 medium-sized ears of corn
• 1 medium sized eggplant
• 3 pounds of pumpkin
• 1 medium sized English cucumber
• 4 medium sized red bell peppers
• 2 medium sized yellow bell peppers
• 1 medium green bell pepper
• 1 small, 1 medium sized jalapeno
• 1 large garlic clove
• 2 medium sized radishes
• ¾ pound baby bokchoy
• 1 small cabbage (or 1 bag, pre-chopped)
• 1 (1 pound) bag baby carrots
• 1 small bag of carrots
• Wave 1 small bundle
• 1 small head iceberg lettuce
• 1 (5 oz) bag/shell baby spinach
• 1 (5 oz) bag/shell baby arugula
• 1 small bunch of fresh cilantro
• 2 large bunches/containers fresh basil
• 1 small bunch/container fresh thyme (if desired, can substitute ½ tablespoon fresh oregano in ratatouille)
• 1 small bunch/container fresh oregano
• 1 small bunch/container fresh dill or green onions (can substitute green onions for egg salad garnish if desired)
• 2 medium tomatoes and 4 large tomatoes
• 1 pint cherry or grape tomatoes
• 2 small red onions
• 1 small onion and 2 medium yellow onions

Meat, poultry and fish

• 1 pound skirt steak
• 1 pound pork tenderloin
• 3 lbs wild salmon
• 6 skins with bones in chicken thighs
• ¾ pound sweet or spicy Italian chicken sausage links
• 1 pack center cut bacon
• ¾ pound sliced ​​deli turkey breast (I like Boar's Head)

Seasonings and Spices

• Extra Virgin Olive Oil
• Canola oil
• Cooking spray
• Olive oil spray (or use a mister oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Regular or light mayonnaise
• Dijon mustard
• paprika
• Fish sauce
• Rice vinegar
• Low-sodium soy sauce*
• Sesame oil
• Black and white sesame seeds
• Anchovy pepper powder
• cumin
• Garlic powder
• Onion powder
• paprika
• Provence herbs or oregano
• balsamic vinegar
• Red wine vinegar
• Distilled Vinegar

Dairy products and other refrigerated items

• 1 18 pack large eggs
• 1 (16 oz) container firm tofu
• 1 (9 inch) pie dough
• 1 quart protein milk (or milk of your choice)
• 1 pint unsweetened vanilla almond milk
• 1 (8 oz) container nonfat milk
• 1 (32 oz) container nonfat plain Greek yogurt
• 1 (16 oz) container dairy-free yogurt (or yogurt of your choice; you can use 1 cup Greek yogurt in the green smoothie bowl if you like)
• 1 (15 oz) container portion low-fat ricotta cheese
• 1 (5.3 ounce) container low-fat cottage cheese (I like Good Culture)
• 1 pack block feta cheese
• 1 (8 oz) bag shredded reduced-fat mozzarella cheese
• 1 medium fresh Parmesan cheese

gig*

• 1 loaf sourdough bread
• 1 slice whole wheat bread (you can substitute sourdough for Türkiye Club if you like)
• 1 pack of flat rice noodles (A Taste of Thai etc.)
• 1 small package corn tortillas (you need 8)
• 1 medium package dried brown rice (or 6 cups precooked)
• 1 pack of orzo pasta
• 1 pack of pearl powder

Canned and bottled

• 1 small jar dill pickles
• 1 small jar pickled jalapenos
• 1 small bottle caper
• 1 small jar seedless Kalamata olives
• 1 bottle Thai green curry paste (Thai Kitchen, etc.)
• 1 (13.5 oz) can light coconut milk
• 1 (4 oz) can or (4.5 oz) tube tomato paste
• 1 small jar of marinara sauce
• 1 small jar of powdered peanut butter (e.g. PB2)

frozen

• 1 large bag of frozen mango
• 1 medium bag frozen blueberries

Other dried foods

• 1 small package of chia seeds (need ¼ cup if buying in bulk)
• 1 small package sliver almonds (2 tablespoons needed for bulk purchase)
• Monk fruit, stevia or sweetener of your choice
• 1 small package light brown sugar
• 1 small package granulated sugar
• 1 small package dried shredded unsweetened coconut

Non-food items

*Gluten-free products are available upon request.