Free 7 Day Healthy Meal Plan (September 15-21)

Shopping list

Produce

• 1 ¼ pound red seedless grapes
• 1 small PLUS 4 medium sweet apples (your choice)
• 2 medium Granny Smith apples
• 3 medium ripe bananas
• 4 medium peaches
• 1 (12-ounce) container strawberries
• 1 (6-ounce) container berries (your choice)
• 1 large lemon
• 1 medium (6-ounce) Hass avocado
• 1 medium head garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 1 small jalapeno
• 1 small bunch celery
• 3 medium carrots
• 1 (12-ounce) bag shredded Brussels sprouts
• 3 pounds broccoli florets
• 1 small head cauliflower
• 1 ¾ pounds (4) sweet potatoes
• 1 (4-ounce) container mushrooms
• 1 small red bell pepper
• 1 package sweet mini peppers
• 1 large bunch Tuscan kale
• 1 large head Iceberg or Romaine lettuce
• 1 (1-pound) clamshell/bag baby arugula
• 1 (1-pound) clamshell/bag baby spinach
• 1 small bunch scallions
• 1 small bunch fresh cilantro (can sub scallion greens as garnish on Enchiladas, if desired)
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh sage
• 1 dry pint cherry or grape tomatoes
• 1 medium vine-ripened tomato
• 1 small red onion
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 link Italian chicken sausage
• 1 small package turkey pepperoni
• 1 small package genoa salami (if buying from deli counter, you need 2 ounces)
• 1 package sliced deli turkey (if buying from deli counter, you need 6 ounces)
• 1 small package Capicola (if buying from deli counter, you need 2 ounces)
• 1 (9-ounce) boneless, skinless chicken breast
• 1 pound boneless, skinless chicken thighs or breasts
• ½ pound 93% lean ground turkey
• 1 ¼ pound 93% lean ground beef sirloin
• 1 pound pork loin cutlets
• 1 pound (4) wild salmon filets

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)
• Pure maple syrup
• Ground cinnamon
• Vanilla extract
• Light mayonnaise
• Red wine vinegar
• Italian seasoning
• Cumin
• Steak seasoning or seasoned salt
• Worcestershire sauce
• Crushed red pepper flakes
• Sesame oil
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Toasted sesame seeds
• Garlic powder
• Onion powder
• Dijon mustard
• Whole grain mustard
• Apple cider vinegar
• Balsamic vinegar
• Paprika
• Rosemary (can sub ¾ teaspoon Italian seasoning on Sweet Potatoes, if desired)

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 small box butter
• 1 (8-ounce) container skim milk
• 1 (32-ounce) container high protein vanilla yogurt (I love Oikos Pro)
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (5.3-ounce) container low fat cottage cheese (I love Good Culture)
• 1 small container sour cream
• 1 small container part-skim ricotta cheese
• 1 package sliced reduced fat cheddar or American cheese
• 1 (8-ounce) bag shredded part-skim mozzarella or mozzarella and provolone mix cheese
• 1 (8-ounce) block sharp cheddar cheese
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 medium wedge Parmesan cheese
• 1 small package blue cheese or gorgonzola

Grains*

• 1 small package granola
• 1 small package old fashioned or quick oats
• 1 small loaf sliced whole grain bread
• 1 small package corn tortillas
• 1 package whole grain hamburger buns
• 1 package lasagna noodles
• 1 small package all-purpose or whole wheat flour
• 1 package seasoned whole wheat breadcrumbs
• 1 small package dry brown rice (or about 7 cups pre-cooked)

Canned and Jarred

• 1 (15-ounce) can pumpkin puree
• 1 (16-ounce) can enchilada sauce (or ingredients to make your own)
• 1 (16-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (32-ounce) carton chicken broth
• 1 (14-ounce) can PLUS 1 (32-ounce) carton reduced sodium chicken broth
• 1 small jar pickled pepperoncini or banana peppers
• 1 small jar capers
• 1 small can sliced black olives
• 1 (15-ounce) can low sodium black beans
• 1 small jar peanut butter
• 2 (4.5-ounce) cans tuna in water

Misc. Dry Goods

• 1 package sugar free chocolate chips (such as Lily’s)
• 1 small package pecan halves (if buying from bulk bin, you need ½ cup)
• 1 small package brown sugar
• 1 single-serve packet vanilla protein powder
• Colored sprinkles (optional, for Breakfast Banana Split)

*You can buy gluten free, if desired