Free 7 Day Healthy Meal Plan (Nov. 24-30)

Shopping list

Produce

• 5 medium pears
• 2 medium Granny Smith apples
• 1 small PLUS 2 medium Honey Crisp apples
• 4 medium ripe bananas
• 1 (6-ounce) container blueberries (can buy frozen, if desired)
• 1 ½ pounds seedless grapes
• 2 medium limes
• 2 medium lemons
• 1 (12-ounce) bag cranberries (can buy frozen, if desired)
• 1 large (6-ounce) Hass avocado
• 1 small head garlic
• 1 small PLUS 1 large shallot
• 1 medium jalapeno
• 2 medium red bell peppers
• ¾ pound Brussels sprouts (can buy pre-shredded, if desired)
• 1 ¼ pound sweet potatoes
• 3 pounds butternut squash (or 2 ½ pounds pre-cut)
• 1 small bunch celery
• 3 medium carrots
• 1 small bag baby carrots
• 2 pounds Baby Bella mushrooms
• 1 ½ pounds green beans
• 1 (5-ounce) container baby spinach
• 1 (5-ounce) container spring mix
• 1 package tri-color slaw (you need 5 cups)
• 1 small bunch scallions
• 1 small bunch fresh Italian parsley
• 1 medium bunch/container fresh thyme
• 1 medium bunch/container fresh sage
• 1 small bunch/container fresh rosemary
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh chives
• 1 medium tomato
• Optional veggies for crudite: such as endive, golden beets, rainbow carrots, orange cauliflower
• 4 small red onions
• 2 small plus 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 small package deli ham
• 13 ounces sweet Italian chicken or turkey sausage
• 1 ½ pounds boneless, skinless chicken thighs
• 1 whole (16-pound) turkey*
• 2 pounds lean boneless pork sirloin roast
• 1 (2-pound) whole skin-on wild salmon fillet
• 1 ½ pounds (4) skinless fish fillets, such as blackfish, cod, or mahi mahi

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Regular or light mayonnaise
• Paprika
• Smoked paprika
• Honey
• Maple syrup
• Vanilla extract
• Cinnamon
• Nutmeg
• Garlic powder
• Balsamic vinegar
• Yellow mustard
• Dijon mustard
• Red wine vinegar
• Cumin
• Chili powder
• Onion powder
• Cajun seasoning
• Sriracha sauce
• Crushed red pepper flakes (optional, for Chicken Shawarma)
• Oregano
• Marjoram
• Bell’s seasoning
• Reduced sodium soy sauce*

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 tub whipped butter (can sub regular butter in Sausage Stuffing, if desired)
• 1 small box butter
• 1 small box unsalted butter
• 1 (8-ounce) block cream cheese
• 1 small tub light sour cream
• 1 quart nonfat milk
• 1 pint buttermilk
• 1 individual container whole milk plain yogurt (I like Stonyfield)
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 small block Gruyere cheese
• 1 small chunk Gouda cheese
• 1 package sliced Swiss cheese
• 1 package sliced reduced fat cheddar or American cheese
• 1 small package feta cheese
• 1 small package blue cheese or gorgonzola cheese
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small wedge fresh Parmesan cheese
• 1 small container Tzatziki (or ingredients to make your own. Optional, for Chicken Shawarma)

Grains*

• 1 package stone-ground polenta (such as Bob’s Red Mill)
• 1 package course yellow cornmeal
• 1 small package unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 small package quick oats
• 2 (14-ounce) loaves whole wheat French bread or baguette
• 1 loaf sliced whole wheat bread (can sub sourdough in Tuna Melt, if desired)
• 1 small loaf sourdough bread
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 package seasoned breadcrumbs

Canned and Jarred

• 1 small jar unsweetened apple sauce
• 1 small jar sliced dill pickles
• 2 (4.5-ounce) cans tuna in water
• 2 (15-ounce) cans black beans
• 1 (15-ounce) can chickpeas
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 1 (14-ounce) can reduced sodium vegetable broth
• 1 (8.25-ounce) carton low sodium chicken stock
• 1 (32-ounce) carton reduced sodium chicken broth
• 2 (32-ounce) cartons turkey stock

Frozen

• 1 package puff pastry
• 1 (16-ounce) package corn kernels
• 1 (10-ounce) package chopped spinach

Misc. Dry Goods

• Baking powder
• 1 small package granulated sugar
• 1 small package dark brown sugar
• 1 small package powdered sugar
• 1 small package dried cranberries (if buying from bulk bin, you need a generous ½ cup)
• 1 medium package pecan halves (if buying from bulk bin, you need 1 ¼ cup)
• 1 small package shelled pumpkin seeds (if buying from bulk in, you need ¼ cup)

*You need 21 ounces cooked turkey for leftovers on meal plan. Please adjust turkey and all Thanksgiving ingredients and recipes based on number of people you are serving.

**You can buy gluten free, if desired