Free 7 Day Healthy Meal Plan (June 22-28)

Shopping list

Produce

• 1 (1-pound) container fresh strawberries
• 2 (6-ounce) containers fresh raspberries and/or blackberries 
• 1 (6-ounce) container fresh blueberries
• 1 small cantaloupe
• 1 mini watermelon
• 1 medium apple (your choice)
• 1 medium navel orange
• 11 medium lemons
• 1 small (5-ounce) Hass avocado
• 1 large head garlic
• 4 small shallots
• 1 (2-inch) piece fresh ginger
• 2 medium jalapenos
• 2 medium zucchini
• 2 medium English cucumbers
• 1 small cucumber
• 1 ½ pounds broccoli florets
• 1 (8 ounce) package shitake mushrooms
• 1 small bag shredded carrots
• 1 ¼ pound sweet potatoes
• 6 large ears of corn
• 1 medium bunch scallions
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh mint
• 1 small bunch/container fresh dill
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 (1-pound) clamshell/bag baby arugula
• 1 large head Iceberg lettuce
• 1 medium head Butter lettuce
• 1 small head napa cabbage
• 1 small head white cabbage
• 1 (1-pound) container Campari tomatoes
• 1 (1-pound) container grape or cherry tomatoes
• 3 medium vine-ripened tomatoes
• 2 medium red onions
• 1 medium yellow onion

Meat, Poultry and Fish

• 1 pound sliced deli organic chicken or turkey breast
• 1 package center-cut bacon
• 2 pounds boneless, skinless chicken thighs
• 1 (8-ounce) boneless, skinless chicken breast
• 1 pound ground chicken
• ¾ pound boneless, skinless white fish fillets such as cod, halibut or branzino
• 1 pound lean ground beef
• 13 ounces large peeled and deveined shrimp

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Baking spray (such as Bakers Joy or Pam)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Vanilla extract
• Pure maple syrup
• Regular or light mayonnaise
• Garlic powder
• Onion powder
• Smoked paprika
• Red wine vinegar
• Oregano
• Reduced sodium soy sauce*
• Oyster sauce*
• Hoisin sauce*
• Mushroom or dark soy sauce
• Toasted sesame seed oil
• Thai sweet chili sauce
• Sriracha sauce
• Sesame seeds (optional, for garnish on Bang Bang Shrimp)
• Parsley
• Basil
• Sazon (or ingredients to make your own)
• White vinegar
• Cumin

Dairy & Misc. Refrigerated Items

• 1 package soy chorizo (I like Trader Joe’s)
• 2 dozen large eggs
• 1 (16-ounce) container low fat cottage cheese 
• 1 (5.3-ounce) container nonfat plain Greek yogurt
• 1 quart nonfat milk, unsweetened almond milk or milk of your choice
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 small package feta cheese
• 1 small wedge fresh Parmesan cheese

Grains*

• 1 small package dry brown rice
• 1 small package dry white rice
• 1 small package dry quinoa (or 2 ½ cups pre-cooked)
• 1 small package unbleached all-purpose flour
• 1 package seasoned panko breadcrumbs (can use plain and season yourself, if desired)
• 1 package plain panko breadcrumbs
• 1 package street taco size flour tortillas
• 1 package dry orzo pasta
• 1 small box Triscuits (or your favorite whole grain cracker)

Canned and Jarred 

• 1 small jar pickled jalapenos
• 1 small jar pitted Manzanilla olives
• 1 (6-ounce) can albacore tuna in water
• 1 (29-ounce) can cannellini beans
• 1 (15-ounce) can garbanzo beans
• 1 (15-ounce) can black beans
• 1 small jar peanut butter
• 1 (14-ounce) can beef broth (can sub ¼ cup water in Beef Stir-Fry, if desired)

Frozen

• 1 small package cauliflower rice
• 1 small package peas and carrots
• 1 small package shelled edamame
• 1 large package blueberries
• 1 large package strawberries

Misc. Dry Goods

• 1 package vanilla protein powder
• 1 small package nutritional yeast
• Monk fruit sweetener or granulated sugar
• Baking powder
• Cornstarch
• 1 small package raw slivered almonds (if buying from bulk bin, you need 2 tablespoons)
• 1 light beer such as Corona Light

Non-Food Items

*You can buy gluten free, if desired