FREE 7-DAY HEALTHY MEAL PLAN (September 16-22)

Shopping list

Produce

• 2 medium sized bananas
• 2 ripe small pears
• 2 medium apples and 1 large apple
• 1 (12 oz) container fresh berries
• 1 pint fresh blueberries
• 2 (6 oz) containers fresh berries
• 1 ½ pounds seedless green or red grapes
• 5 medium sized limes
• 1 large lemon
• 3 small Hass avocados (5 ounces)
• 3 medium sized jalapenos
• 2 medium sized garlic cloves
• 1 piece of ginger (2 inches)
• 3 medium-sized ears of corn
• 1 small red bell pepper (optional, for pico de gallo)
• 1 small bunch of celery
• 1 large carrot
• Broccoli florets pound
• 10 ounces baby red potatoes
• 2 medium sized green onions
• 1 (1 lb) bag/shell mixed baby greens
• 1 (1 lb) bag/shell baby spinach
• 1 (5 oz) bag/shell baby arugula
• 1 large romaine lettuce
• 1 large bunch fresh cilantro
• 1 small bunch of fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 pint cherry or grape tomatoes
• 2 small tomatoes and 6 medium ripe tomatoes
• 4 roma tomatoes
• 1 small red onion
• 1 small white onion
• 1 small yellow onion

Meat, poultry and fish

• 1 rotisserie chicken
• 1 ½ pounds boneless, skinless chicken breast
• 2 ½ lbs boneless pork shoulder roast
• 1 ½ pounds beef stew meat
• 1 pound large shrimp, peeled and veined
• 1 large package center cut bacon (you will need 20 pieces)
• 1 small package Genoa salami (1 ½ ounces if purchased at the deli counter)
• 1 small package lean deli ham (1 ½ ounces if purchased at the deli counter)
• 1 small package thinly sliced ​​lean deli turkey (if you buy it at the deli counter, you will need 1½ ounces)

Seasonings and Spices

• Extra Virgin Olive Oil
• Vegetable oil or avocado oil
• Cooking spray
• Olive oil spray (or use a mister oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• cinnamon
• Pumpkin Pie Spice
• Light mayonnaise
• oregano
• Red wine vinegar
• honey
• Dijon mustard
• cumin
• season
• Adobo seasoning
• Bay leaves
• Ground ginger
• Roasted sesame oil
• Chopped red pepper flakes
• Rice vinegar (seasoning)
• sesame
• Low-sodium soy sauce*
• Pure Maple Syrup
• nutmeg
• pimento
• Vanilla extract
• White vinegar

Dairy products and other refrigerated items

• 1 18 pack large eggs
• 1 (32 ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (6 oz) 2% cottage cheese (I like Good Culture)
• 1 (8 ounce) lump fresh mozzarella cheese
• 1 (8 ounce) package sliced ​​or chunk reduced-fat provolone cheese
• 1 (8 ounce) package low-fat sliced ​​cheddar or American cheese
• 1 (8 oz) bag Mexican Cheese Blend
• 1 small package Gorgonzola cheese
• 1 small wedge fresh Parmesan cheese
• 1 pint half and half
• 1 (8 ounce) container unsweetened oat milk or milk of your choice
• Whipped cream (optional, for topping the pumpkin overnight oatmeal)

gig*

• 1 small package quick oatmeal
• 1 small package white whole wheat flour or all-purpose flour
• 1 (1 pound) package angel hair pasta
• 1 small loaf whole wheat bread
• 1 small package corn tortillas (you need 8)
• 1 medium size package dried long grain rice

Canned and bottled

• 1 small jar pumpkin butter (or make your own)
• 1 medium jar unsweetened applesauce (or make your own)
• 1 (14 oz) bottle reduced sodium chicken broth
• 1 chipotle pepper in adobo sauce (small can/jar)
• 1 (4 oz) can or (4.5 oz) tube tomato paste
• 1 (14 oz) can small chopped tomatoes
• 1 small can whole San Marzano tomatoes
• 1 (15 oz) can chickpeas
• 1 small jar of sliced ​​peperoncini
• 2 cans (4.5 ounces) of tuna in water

Other dried foods

• 1 small package of chia seeds (if you buy in bulk you will need 2 teaspoons)
• 1 medium pecan half package (you will need about ½ cup if buying in bulk)
• 1 small package walnut halves (if you buy grom bulk beans, you will need about 1/3 cup)
• 1 small package dried cranberries (1 tablespoon if buying in bulk)
• 1 glass of light beer
• 1 (187 ml) bottle dry white wine
• Baking powder
• Baking soda
• Arrowroot or cornstarch
• Monkfruit sweetener or your favorite sweetener
• 1 small package brown sugar
• 1 small container agave
• Colorful sprinkles (optional, for a morning banana split)

*Gluten-free products are available upon request.