Free 7-Day Healthy Meal Plan (May 20-26)

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Produce

• 1 large pineapple
• 2 medium kiwis
• 1 medium apple (any type)
• 1 pint dried blueberries
• 1 medium banana
• 1 medium lemon
• 2 small (5 ounce) + 1 large (7 ounce) Hass avocado
• 2 large jalapeno peppers
• 1 large green bell pepper
• 1 large red bell pepper
• 1 medium orange bell pepper
• 2 medium garlic cloves
• 1 (2-inch) piece of fresh ginger
• 1 small bunch celery
• 1 large carrot
• 1 small bag of baby carrots
• 2 ½ pounds broccoli florets
• 1 medium russet potato
• 2 pounds Yukon Gold Potatoes
• 2/3 pound mini yellow potatoes
• 1 pound of green beans
• 1 ½ pounds baby bella mushrooms
• 1 medium pumpkin
• 1 British cucumber
• 1 small head romaine lettuce
• 1 shell/bag baby spinach (5 ounces)
• 2 heads of bibb or butter lettuce
• 1 small bunch of chives
• 1 small bunch of fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container of fresh dill (if you can add green onions to garnish your breakfast flatbreads)
• want)
• Small bunch/container of fresh oregano (optional, garnish for Greek orzo salad)
• 1 pint cherry or grape tomatoes
• 1 large beef steak tomato
• 1 medium vine ripe tomato
• 1 small + 1 medium red onion
• 1 small + 1 medium + 1 large yellow onion

meat, poultry and fish

• 1 pack turkey bacon (I like Applegate)
• 1 pack of center cut bacon
• 1 pack turkey pepperoni
• 3 ounces thinly sliced ​​deli turkey breast (I like boar's head)
• 1 (4-ounce) package sliced ​​smoked salmon or Nova Rocks
• 1 ½ pounds (4) skinless salmon fillets
• 2 pounds boneless, skinless chicken breast
• 2 ½ pounds 93% lean ground turkey
• 2 pound flank steak

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)
• Regular mayonnaise or light mayonnaise
• Frank's Red Hot Sauce
• Reduced sodium soy sauce*
• chili powder
• smoked paprika
• cumin
• season
• oregano
• garlic powder
• bay leaves
• ketchup
• turmeric
• onion powder
• white wine vinegar
• whole grain mustard
• All About Bagel Seasoning
• Crushed red pepper flakes (optional, served with pizza bites)
• red wine vinegar

Dairy Products and Other Refrigerated Items

• 1 large 18-pack egg
• 1 (14-ounce) package extra-firm tofu
• 1 small container light blue cheese dressing (or make your own)
• 1 (8-ounce) container of nonfat milk
• 1 (8-ounce) container unsweetened almond milk
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 package sliced ​​cheddar or American cheese
• 1 package (8 ounces) shredded part-skim mozzarella cheese
• 1 (8 ounce) block low-fat cream cheese
• 1 block (8 ounces) cream cheese (if desired, you can reduce the fat in the stuffed mushrooms by 4 ounces)
• 1 small package goat cheese
• 1 block feta cheese
• 1 small wedge fresh Parmesan cheese
• 1 (8 ounce) container light sour cream
• 1 small tub whipped butter

gig

• 1 pack whole wheat hamburger buns
• 1 pack light whole wheat English muffins
• 1 small package (6 inches) corn tortillas (you will need 10)
• 1 loaf of sliced ​​whole grain bread (I like Dave's Killer Bread)
• 1 small package all-purpose or white whole wheat flour
• 1 pack Italian seasoned bread crumbs
• 1 small package rolled oats
• 1 medium package dried jasmine or basmati rice
• 1 (1 pound) package orzo pasta

Canned and Jarred

• 1 (8 ounce) can tomato paste
• 1 small jar pizza sauce or marinara
• 1 jar of pitted Kalamata olives
• 2 medium jars of olives with green seeds
• 1 small jar capers
• 1 medium jar of pickled artichoke hearts
• 1 can (15 ounces) black beans (I like bitter gourd)
• 1 (32 ounce) box chicken broth
• 1 (13.5 ounce) can ignite coconut milk.
• 1 small jar salsa

Frozen

• 1 package (10 ounces) chopped spinach

other fabrics

• 1 small package of unflavored protein powder
• 1 small package of flaxseeds
• baking powder
• Sweetener of choice (stevia, monkfruit, honey, sugar, etc., optional for protein smoothies)
• 1 small package dried unsweetened cranberries (if purchasing in bulk you will need ½ cup)
• 1 raw, shelled sunflower seed (if purchasing in bulk box, you will need ½ cup)
• 1 bottle of dry white wine (you can add 1/3 cup of broth to your Ropa Vieja if you wish)

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