Free 7 days healthy meal plan (February 3-9)

Shopping list

Produce

• 2 Middle kiwi
• 1 Intermediate Grapefruit
• One mid -ripe banana
• 2 intermediate lime
• 1 Middle Plus 1 Large Lemon
• 2 small (5 ounces) have avocados
• 3 middle head garlic
• 1 Middle Charlotte
• 1 (2 inch) sculpture fresh ginger
• 2 large English cucumbers
• One middle orange bell pepper
• 1 small red bell pepper
• 1 ¼ pounds Baby Bella (Crimini) mushroom
• Broccoli Flower 3 pounds
• One mid -sized head -colly flower (or 1 ½ pound floret)
• One small celery
• One mid -group carrot
• 8 Head Baby BOK CHOY
• 2 Destruction of the intermediate group
• 1 small hair romaine lettuce
• 1 (5 ounces) Clamshell/BAG BABY Arugula
• 1 (1 pound) shells/bag baby spinach
• 1 Intermediate Hair Ice Mountain lettuce
• 1 with a small groupylant
• One small group/container fresh Oregano (optional decoration for pasta salad)
• One small group/container fresh basil (optional decoration of Lentil BOLOGNESE)
• 1 (1 pound) package cherry or grape tomato
• 1 small red onion
• 3 small plus middle yellow onions

Meat, poultry and fish

• 1 Package Turkey Bacon (I like Applegate)
• 1 Package turkey pepperoni
• One small package slice prosto
• 1 (8 ounce) Package Primitive Chicken Breakfast Sausage
• 1 large package chicken winget and drone (36)
• 2 Chicken thighs or chests with no pound bones and no skin (for sesame chicken)
• 1 pound (3) Chicken breasts without bones and no skin
• 1 1/3 pound 99% Lean Ground Turkey
• 1 peeled pounds and jumbo shrimp

Seasoning and spices

• Extra Virgin Olive Oil
• Canola oil
• Cooking spray
• Olive oil spray (or Mist Oil Mr.)
• Kosher salt (I like diamond crystals)
• Pepper grinder (or fresh pepper)
• Pure Maple Syrup
• cinnamon
• Light mayonnaise
• Sriracha source
• Furikake (if you want to have sesame seeds in salmon)
• Sesame seeds
• Red wine vinegar
• Garlic powder
• oregano
• Frank’s Red Home Source
• White vinegar
• paprika
• Chili powder
• It can be sub -Oregano of Italian seasonings.
• cumin
• Bay leaf
• honey
• Reduced sodium soy sauce*
• Rice wine vinegar
• Sesame oil
• chili pepper paste
• I hope*
• Cayenne pepper
• thyme
• Onion powder

Dairy and other. Refrigerator

• 1 large egg
• One small container light blue cheese dressing (or a material for making it yourself.
• 1 small box butter
• One small bathtub light sour cream
• 1 (16 ounces) The bathtub is a fat Greek yogurt
• 1 (16 ounces) The bathtub ordinary non -fat yogurt (not Greek)
• 1 (8 ounce) package slice cheddar or American cheese
• 1 (8 ounce) package crushed Mexican cheese blend
• 1 (8 ounces) Package parts Sakmozzarella Cheese
• 1 (8 ounce) Block sharp cheddar cheese
• 1 small package peta cheese
• 1 large wedge fresh parmesan cheese
• 1 Quat Mudanged Almond Milk or Selected Milk
• 1 Quat non -fat milk

gig*

• 1 Package Light Tongmil English Muffin
• 1 Package fast cooking steel cut oats (for example Bob ‘S Red Mill)
• 1 Package quick dish (immediate) flour
• 1 (1 pound) Package short pasta (eg Rotini, cavatappi or Bow ties)
• 1 (1 pound) Package high protein pasta
• Multipurpose flour without a small package bleached
• One small package dry brown rice (or 3 ¾ cup pre -cooked)
• 1 (8 ounces) Multi Grain Baguette
• 1 large bag corn chip

Canned and JARRED

• 1 (15.5 ounces) can do kidney beans
• 2 (15.5 ounces) Black Beans
• 1 (15 ounces) Can tomato sauce
• 1 (8 ounces) Tomato Past
• 1 (15 ounces) can make a crushed or sliced ​​tomato.
• 2 (10 ounces) cans cut tomatoes with red pepper
• 1 (4 ounces) can handle green chili pepper
• One small jar grabbed the color meta olive
• 1 small bottle pepper
• One small jar baked pepper
• One small jar, Jia Die La (like Victoria)
• 1 (13.75 ounces) can/jar artichoke hearts are packed in water
• 1 (5 ounces) Wild pink or red salmon without skin
• 1 (32 ounces) Caton vegetable broth
• 1 (32 ounce) Sodium chicken broth reduced by caron
• 1 (32 ounce) Caton low sodium chicken soup

frozen

• 1 (10 ounces) Bag chopped spinach
• 1 small bag blueberry
• One small bag mango mass
• 1 (10 ounces) Bag corn kernel

etc. textile

• One small package raw almond (tropical Lashi’s small jar almond butter can be done.
• One small package shell pistachio 1 (½ cup is required if you buy from bulk beans)
• One small package pecan half (2 tablespoons if you buy in a bulk)
• Color sprinkle (optional, breakfast banana split)
• One small bottle red wine (in the case of Lentil BOLOGNESE)
• One small bag dry, green or red lens beans
• cornstarch

*If you want, you can buy gluten for free