Free 7 Day Healthy Meal Plan (November 4-10)

Shopping list

Produce

• 4 medium oranges
• 2 medium PLUS 1 large lemon
• 2 medium limes
• 5 medium bananas
• 1 medium apple
• 3 small (5-ounce) Hass avocados
• 2 large heads garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 1 medium yellow bell pepper
• 2 medium red bell peppers
• 1 medium green bell pepper
• 1 pound broccoli florets
• ½ pound Brussels sprouts (or 1 [8-ounce] bag pre-shredded)
• ¾ pound diced butternut squash
• ¾ pound baby bok choy
• 10 ounces sliced baby bella mushrooms
• 1 small bag shredded carrots
• 2 mini cucumbers (or 1 small English)
• 2 medium bunches scallions
• 1 small bunch/container fresh basil
• 1 small bunch cilantro
• 1 small bunch Italian parsley
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 1 large bunch Lacinato kale
• 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag mixed greens
• 1 pound cherry or grape tomatoes
• 1 small red onion
• 3 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

• 1 small package genoa salami (if buying from deli counter, you need 3 ounces)
• 1 package lean deli ham steak (if buying from deli counter, you need 3 ounces)
• 1 small package sliced lean deli turkey (if buying from deli counter, you need 3 ounces)
• 2 rotisserie chickens (buy one closer to the end of the week)
• 4 bone-in or boneless pork loin chops
• 1 pound 95% lean ground beef
• 1 pound 93% lean ground beef
• 1 pound (4) skin-on wild salmon fillets

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
• Cinnamon sticks
• Red wine vinegar
• Apple cider vinegar
• Oregano
• Dijon mustard
• Thai green curry paste
• Fish sauce
• Cumin
• Chipotle chili powder
• Bay leaves
• Marjoram
• Mirin
• Reduced sodium soy sauce*

Dairy & Misc. Refrigerated Items

• 1 (18-pack) large eggs
• 1 (16-ounce) package firm tofu
• 1 (12-ounce) package soy chorizo (I like Trader Joe’s)
• 1 small container white miso paste
• 1 (6-ounce) PLUS 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (8-ounce) package sliced cheddar (or cheese of your choice for grilled cheese)
• 1 (8-ounce) package Mexican cheese blend
• 1 (8-ounce) package reduced fat Mexican cheese blend (can use regular Mexican blend in Enchiladas, if desired)
• 1 (8-ounce) package part-skim mozzarella cheese
• 1 (4-ounce) chunk fresh mozzarella cheese
• 1 small chunk or package sliced reduced fat provolone cheese
• 1 (4-ounce) package goat cheese
• 1 small wedge Pecorino Romano cheese
• 1 (6-ounce) container nonfat Greek yogurt
• 1 small box butter
• 1 (8-ounce) container milk of your choice (for Steel Cut Oats)

Grains*

• 1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small whole grain roll
• 1 small package steel cut oats
• 1 medium package dry brown rice (or 9 cups pre-cooked)
• 1 small package dry quinoa (or 2 cups pre-cooked)
• 1 package flat rice noodles
• 1 package no-boil lasagna noodles
• 1 large package (7-inch) whole wheat low carb tortillas (you need 8)

Canned and Jarred

• 1 small jar pickled sliced jalapenos
• 1 small jar sliced pepperoncini
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can black beans
• 2 (28-ounce) can tomato sauce
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 2 (14.5-ounce) cans petite diced tomatoes
• 1 small can/jar chipotle chilis in adobo sauce
• 1 (13.5-ounce) can light coconut milk
• 1 (32-ounce) carton reduced sodium chicken broth
• 1 (8-ounce) carton low sodium chicken stock

Frozen

• 1 small package shelled edamame
• 1 medium package blueberries

Misc. Dry Goods

• 1 small package pecan halves (if buying from the bulk bin, you need about ½ cup)
• 1 small package unsweetened craisins or golden raisins (if buying from bulk bin, you need ¼ cup)
• 1 small package light brown sugar

*You can buy gluten free, if desired