FREE 7-DAY HEALTHY MEAL PLAN (August 5-11)

Shopping list

Produce

• 1 ¼ pound cherries
• 1 (12 oz) container strawberries
• 3 (6 oz) berry containers (optional)
• 4 medium sized peaches
• 5 medium lemons and 1 large lemon
• 2 medium (6 ounces) Hass avocados
• 4 mini cucumbers (Persian cucumbers) (can substitute with 1 large English cucumber if desired)
• 2 medium sized pumpkins
• 1 small garlic clove
• 1 medium shallot
• 1 (2 inch) piece fresh ginger
• 1 small yellow or orange bell pepper
• 1 small, 1 medium red bell pepper
• 1 small bunch of celery
• 2 medium sized carrots
• 4 medium ears of corn and 3 large ears of corn
• 4 ounces white mushrooms
• 1 pound baby Yukon gold or red potatoes
• 1 ¼ pounds Russet or Yukon Gold potatoes
• 1 medium sized broccoli
• Wave 1 small bundle
• 1 small bunch of fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh green onions
• 1 (1 lb) shell/bag baby arugula
• 1 medium romaine lettuce, butter lettuce, or iceberg lettuce
• 1 small white cabbage
• 2 pints cherry or grape tomatoes
• 2 medium sized traditional tomatoes
• 4 medium sized plum tomatoes
• 2 ripe tomatoes from small vines
• 1 small, 1 medium red onion
• 2 medium sized yellow onions

Meat, poultry and fish

• 1 (3 oz) package sliced ​​Nova Lox (smoked salmon)
• 1 ¼ pound sushi grade tuna steak
• 1 1/2 pounds large shrimp, peeled, veined and tails removed
• 1 rotisserie chicken
• 1 ½ lbs 93% lean ground chicken
• 2 ½ lbs boneless center-cut pork tenderloin roast
• 1 ¼ lbs 93% lean ground beef tenderloin
• 1 pound 90% lean ground beef
• 1 pack center cut bacon

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)
• Light mayonnaise or regular mayonnaise
• Dijon mustard
• Seasoned salt such as Lawry's
• Any bagel seasoning or other bagel toppings (optional, for Easy Bagels)
• Red wine vinegar
• Balsamic glaze (I like Dell'Allo)
• liquid hickory smoke
• Garlic powder
• BBQ sauce (or something you can make yourself)
• Apple cider vinegar
• Old Bay Seasoning
• Cinnamon
• Vanilla extract
• Balsamic vinegar
• White wine vinegar
• I am a willow*
• honey
• Roasted sesame oil
• Black and white sesame seeds
• Onion powder
• Ketchup, honey mustard, etc. (optional when dipping chicken nuggets)
• Worcestershire sauce
• Bay leaves

Dairy products and other refrigerated items

• 12 large eggs
• 1 small package blue cheese
• 1 (4 oz) log goat cheese
• 1 small package feta cheese
• 1 (4 ounce) block fresh mozzarella cheese (or package of mozzarella pearls)
• 1 (16 oz) container low-fat cottage cheese (I like Good Culture)
• 1 (32 ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 small wedge fresh Parmesan cheese
• 1 small box butter

gig*

• 1 small package multipurpose whitening flour
• 1 small package white whole wheat flour
• 1 pack rigatoni or bow tie pasta
• 1 pack of peppercorn paste
• 1 pack whole grain rolls
• 1 pack of whole wheat hamburger buns (you will need 8)
• 1 small package corn tortillas (you need 8)
• 1 pack seasoned bread crumbs

Canned and bottled

• 1 small bottle caper
• 1 small jar of Kalamata olives, pitless
• 1 (14 oz) can Palm Hearts
• 1 (4 oz) can or (4.5 oz) tube tomato paste
• 1 (28 oz) can tomato sauce
• 1 (28 ounce) can crushed or chopped tomatoes (I like Tuttorosso)
• 1 (14 ounce) can chicken broth (optional, for chicken salad)
• 1 (32 oz) carton beef broth
• 1 small bottle unsweetened applesauce

Frozen

Other dried foods

• 1 small package brown sugar
• Baking soda
• baking powder
• 1 small package walnut halves (you will need about 1 cup if you buy in bulk)
• 1 small package dried, unsweetened cranberries (if buying in bulk, you will need ¼ cup)
• 1 bunch raw sunflower seeds, peeled (you’ll need ¼ cup if buying in bulk)

Non-food items

*Gluten-free products are available upon request.