Free 7-Day Healthy Meal Plan (December 16-22)

shopping list

produce

• 4 medium ripe bananas
• 2 medium mangoes
• 2 medium sized pears
• 2 medium apples
• 1 medium orange
• 1 medium lemon
• 5 medium limes
• 1 pint dried blueberries
• 1 small (5 ounces) + 1 medium (6 ounces) Hass avocado
• 2 large garlic cloves
• 1 (2-inch) piece of fresh ginger
• 1 medium jalapeño
• 1 medium yellow bell pepper
• 1 medium + 1 large red bell pepper
• 2 large Cubanelle peppers
• 1 pound orange sweet potatoes
• 2 pounds (4) Yukon Gold potatoes
• 1 British cucumber
• 3 mini (Persian) cucumbers (or 1 small English if desired)
• 1 small bunch celery
• 4 medium carrots
• 1 pound whole baby bella mushrooms or crimini mushrooms
• 1 large head broccoli floret
• 1 medium head cauliflower
• 1 pound Brussels sprouts
• 1 large bunch of chives
• 1 medium + 1 large bunch Lacinato Kale
• 2 large bunches of fresh coriander
• 1 small bunch fresh Italian parsley
• 1 medium coolant (if you can find it)
• 1 small bunch/container of fresh thyme
• 1 small bunch/container of fresh chives or dill
• A small bunch/container of fresh rosemary (you can add 1 teaspoon to sweet potato soup, dried if you prefer).
• 1 small head white cabbage (you can buy a pre-chopped mix if you prefer)
• ½ small head red cabbage (if you prefer, you can buy it mixed with pre-chopped white cabbage)
• 1 (10 ounce) bag/shell baby spinach
• 1 (5-ounce) bag/shell baby arugula (for garnish from Veggie Shooters; you can skip it if you prefer)
• 1 dried grape or cherry tomato
• 1 small red onion
• 2 medium yellow onions

meat, poultry and fish

• 1 bacon, cut into centers (you will need 16 pieces)
• 1 large package (20 pieces) Chicken Wingettes and Drumlettes
• 1 rotisserie chicken
• 1 pound mild Italian chicken sausage
• 1 pound 93% lean ground turkey
• 1 ½ pounds (4) sirloin steaks
• 1 pound (4 pieces) skinless, firm white fish fillet, such as cod, snapper, or mahi mahi
• 1 pound peeled and deveined tail shrimp
• 2 pork tenderloins (1 pound)

Seasonings and Spices

• extra virgin olive oil
• canola oil
• cooking spray
• Olive oil spray (or buy Misto Oil Mister)
• Kosher salt (I like diamond crystal)
• Pepper grinder (or fresh peppercorns)
• pure maple syrup
• cinnamon powder
• Hot sauce or crushed red pepper flakes (optional, for avocado toast)
• honey
• vanilla extract
• red wine vinegar
• light mayonnaise
• Dijon Mustard
• seasoned salt
• sesame oil
• sesame
• Reduced sodium soy sauce*
• Sriracha Sauce
• apple cider vinegar
• adobo seasoning
• thyme
• garlic powder
• onion powder
• paprika
• oregano
• ground sage
• white balsamic vinegar
• balsamic vinegar
• cumin
• Tagine, etc. Chili Lime Seasoning
• sazon seasoning
• dried onion flakes
• ketchup
• yellow mustard
• Worcestershire sauce
• rice vinegar

Dairy Products and Other Refrigerated Items

• 1 dozen large eggs
• 1 (32 ounce) fat-free plain Greek yogurt (I like Fage)
• 1 block (16 ounces) low-fat cottage cheese (I like Good Culture)
• 1 small tub light or fat-free sour cream
• 1 small container dairy-free heavy cream (optional, for sweet potato soup)
• 1 pint low-fat buttermilk
• 1 pint of fat-free milk
• 1 (8-ounce) container unsweetened almond milk
• 1 small box of unsalted butter
• 1 small can of whipped butter (if you prefer, you can add a pinch of salt to the unsalted butter and mashed potatoes)
• 1 package (8 ounces) shredded part-skim mozzarella cheese
• 1 small wedge fresh Parmesan cheese
• 1 small package goat cheese

gig*

• 1 loaf of thinly sliced ​​sourdough or whole grain bread
• 1 small package hamburger bun
• 1 small package corn tortilla (you will need 8)
• 1 small package of quick or old fashioned oats
• 1 small package dried multi-colored quinoa
• 1 pack of jumbo pasta shells
• 1 pack seasoned whole wheat bread crumbs

Canned and Jarred

• 1 can (13.6 ounces) light coconut milk
• 1 small jar peanut butter
• 1 jar reduced sugar cherry preserves (I like Bonne Maman)
• 1 small jar of pesto (or your own)
• 1 bottle of marinara (or ingredients to make your own)
• 1 can (15 ounces) black beans
• 1 can (15 ounces) chicken broth
• 1 can (15 ounces) vegetable broth
• 2 packs (32 ounces) unsalted chicken bone broth
• 1 bottle better than Bullion Chicken Base
• 1 (4 ounce) can or (4.5 ounce) tube tomato paste

other fabrics

• 1 small package chia seeds (if purchasing in bulk you will need ¼ cup)
• 1 small package of shredded desiccated coconut (if buying in bulk you will need 1 tablespoon)
• 1 small package pecan halves (if purchasing in bulk you will need ½ cup)
• 1 small package shelled sunflower seeds (if purchasing in bulk box you will need ½ cup)
• 1 small package dried unsweetened cranberries
• NuNaturals liquid stevia, monk fruit, or sweetener of your choice (you can use honey in your chia pudding if you prefer).
• baking powder
• 1 (12-ounce) package Palmini (Palm Heart) linguine
• Colored sprinkles (optional, for breakfast banana splits)

*You can also purchase gluten-free if you wish.