Free 7-Day Healthy Meal Plan (December 2-8)

shopping list

produce

• 1 medium kiwi
• 1 small mango
• 6 medium bananas
• 3 medium apples
• 1 medium orange
• 4 limes
• 2 medium lemons
• 1 (6 ounce) container raspberries
• 1 pound blueberries
• 2 small (5 ounce) Hass avocados
• 3 medium garlic cloves
• 1 small + 3 medium jalapenos (2 medium optional, for nachos and guacamole)
• 1 (1-inch) piece of fresh ginger
• 2 medium radishes
• 1 large package mini sweet rainbow peppers
• 3 pounds broccoli florets
• 2 medium broccolini
• 1 butternut squash (1 pound)
• 1 medium carrot
• 1 small bunch celery
• 2 ½ pounds (5 medium) Yukon Gold potatoes
• 1 package (4 ounces) white mushrooms
• 1 small bunch of chives
• 1 large chive
• 1 small package microgreens (optional, for vegan Caesar)
• 1 small bunch of fresh cilantro
• 1 small bunch/container of fresh thyme
• 1 small bunch/container fresh sage
• 1 small bunch/fresh chives (you can add 2 tablespoons of green onion leaves to your vegan caesar if you prefer)
• 1 small bag of shredded red or green cabbage
• 3 small heads of romaine lettuce
• 1 small container of pico de gallo (or ingredients to make your own)
• 1 large vine-ripened tomato
• 2 medium plum tomatoes (plus 1 optional for guacamole)
• 1 small red onion
• 2 small + 2 medium yellow onions

meat, poultry and fish

• 1 rotisserie chicken breast
• 1 ½ pounds (4) boneless, skinless chicken breasts
• 2 pounds 99% lean ground turkey
• 1 pound jumbo shrimp, peeled and deveined
• 1 pound (4) wild salmon fillets
• 1 boneless chuck roast (3 pounds)

Seasonings and Spices

• extra virgin olive oil
• canola oil
• cooking spray
• Olive oil spray (or buy Misto Oil Uncle)
• Kosher salt (I like diamond crystal)
• Pepper grinder (or fresh peppercorns)
• cinnamon sticks
• cinnamon powder
• Pure maple syrup or honey
• Dijon Mustard
• seasoned salt
• cumin
• garlic powder
• Crushed red pepper flakes (optional, for vegan Caesar and broccolini)
• Tagine or Old Bay (optional shrimp tacos)
• Regular mayonnaise or light mayonnaise
• Sriracha or Louisiana-style hot sauce
• smoked paprika
• paprika
• cayenne pepper
• bay leaves
• ketchup
• Worcestershire Sauce
• marjoram
• sesame oil
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• toasted sesame seeds
• dried parsley

Dairy Products and Other Refrigerated Items

• ½ dozen large eggs
• 1 quart skim milk
• 1 (8-ounce) container unsweetened vanilla almond milk (enough to hold 1 cup of skim milk)
• pudding if you want)
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (8 ounce) container light sour cream
• 1 small can whipped butter (you can add regular butter to your mashed potatoes if you prefer)
• 1 small box butter
• 1 package (8 ounces) shredded or block sharp cheddar cheese
• 1 package (8 ounces) shredded low-fat Mexican cheese blend
• 1 medium piece of fresh Parmesan cheese

gig*

• 1 small package dried brown rice (or 7 cups precooked)
• 1 small package quick oatmeal or Old Fashioned oats (if you prefer, you can steel cut the oats in an oatmeal bowl)
• 1 small package steel cup oats
• 1 small loaf of sourdough bread, thinly sliced
• 2 multigrain baguettes (8 ounces)
• 1 small bag of baked tortilla chips (buy a large package of corn tortillas and make your own)
• 1 small package corn tortilla (you will need 8)
• 1 package seasoned panko bread crumbs
• 1 pack seasoned whole wheat bread crumbs
• 1 (16 ounce) package spaghetti
• 1 (16 ounce) package orzo pasta
• 1 small package all-purpose flour

Canned and Jarred

• 1 small jar creamy peanut butter
• 1 jar of spicy black bean dip (such as Desert Pepper Trading Co or Trader Joe’s)
• 1 small jar capers
• 1 (8 ounce) can tomato paste
• 1 (32 ounce) low-sodium beef broth
• 1 (32 ounces) reduced sodium chicken broth

frozen

other fabrics

• 1 small package chia seeds (if purchasing in bulk you will need about 1/3 cup)
• 1 small package hemp seeds (if purchasing in bulk box you will need 2 tablespoons)
• 1 small package of shredded unsweetened coconut (if purchasing in bulk you will need 2 tablespoons)
• 1 small package almonds (if buying in bulk you will need about 2 ½ tablespoons)
• 1 small package raw cashews (if purchasing in bulk box you will need ½ cup)
• 1 small package brown sugar
• monkfruit sweetener or sweetener of your choice (you can use maple syrup or honey in your chia pudding if you prefer)

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