14-Day Healthy Meal Plan (May 18-31)

Week 1 Shopping List (May 18-May 24)

Produce

• 5 medium oranges
• 2 medium lemons
• 1 medium banana
• 1 medium Granny Smith apple
• 2 pounds red seedless grapes
• 3 medium heads garlic
• 1 (1-inch) piece fresh ginger
• 1 small English cucumber
• 1 small cucumber
• 1 dry pint fresh blueberries
• 2 (6-ounce) containers fresh berries (your choice)
• 4 large (7-ounce) Hass avocados
• 3 medium bunches scallions
• 2 medium red bell peppers
• 3 pounds broccoli florets
• 1 (1-pound) bag/clamshell mixed baby greens
• 1 (5-ounce) bag/clamshell baby spinach
• ½ small head green cabbage
• 1 small head Romaine lettuce
• 1 small bunch celery
• 2 medium carrots
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 dry pint cherry or grape tomatoes
• 2 medium vine-ripened tomatoes
• 1 small red onion
• 1 small and 2 medium yellow onions

Meat, Poultry and Fish

• 1 ounce sliced genoa salami
• 2 ½ pounds trimmed, boneless pork shoulder blade roast
• 14 ounces Italian chicken sausage
• 16 cherrystone clams
• 16 extra jumbo peeled and deveined shrimp
• 1 package center-cut bacon
• 1 ¾ pounds boneless, skinless chicken breast
• 1 small (about 2 ounces) chorizo link

Grains*

• 1 large package (6-inch) corn tortillas
• 1 package (8-inch) low carb flour tortillas (I use Ole Extreme Wellness)
• 1 package self-rising cake flour (such as Presto brand. Can sub regular cake flour + baking powder and salt, if desired)
• 1 small package quick oats
• 1 small package quinoa
• 1 package plain breadcrumbs
• 1 small package dry (short or medium grain) white rice
• 1 small package dry brown rice (can sub white rice with General Tso’s Chicken, if desired)
• 1 package 100 calorie sandwich rolls or deli thin flats
• 1 package orecchiette pasta

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)
• NuNaturals liquid vanilla stevia or your favorite sweetener
• Cinnamon
• Red wine vinegar
• Oregano
• Cumin
• Sazon
• Bay leaves
• Adobo seasoning
• Light mayonnaise
• Old Bay seasoning
• Smoked paprika
• Saffron threads (can sub a pinch of turmeric in Paella, if desired)
• Apple cider vinegar
• Vanilla extract
• Turmeric
• Reduced sodium soy sauce*
• Sriracha sauce
• Hoisin
• Toasted sesame oil
• Sesame seeds

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 small container fat free ricotta cheese
• 1 small wedge Parmesan cheese
• 1 small box unsalted butter
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) package part-skim mozzarella cheese
• 1 (8-ounce) package shredded cheddar or pepper jack cheese
• 1 (8-ounce) container unsweetened almond milk (can sub skim or soy in Overnight Oats, if desired)

Frozen

Canned and Jarred

• 1 small jar roasted red peppers in water
• 1 small can/jar chipotle peppers in adobo
• 2 (15-ounce) cans black beans
• 2 (48-ounce) cartons chicken broth
• 1 (32-ounce) carton reduced or low sodium chicken broth

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need 1 tablespoon)
• Baking soda
• 1 package semi-sweet mini chocolate chips
• 1 (1-pound) package dry red or yellow lentils
• Corn starch
• 1 small package granulated sugar
• 1 (2.25-ounce) bag halved pecans or walnuts

Non-Food Items

*You can buy gluten free, if desired

Week 2 Shopping List (May 25-May 31)

Produce

• 5 medium oranges
• 4 medium apples
• 4 medium pears
• 3 medium limes
• 1 medium lemon
• 2 medium heads garlic
• 2 pounds (4 medium) Yukon Gold potatoes
• 1 ½ (2 large) pounds sweet potato
• 1 pound (2 medium) zucchini
• 1 large English cucumber
• 2 medium and 4 large ears of corn
• 2 small jalapenos
• 1 small and 2 medium red bell peppers
• 1 medium yellow bell pepper
• 1 medium green bell pepper
• 1 medium orange bell pepper
• 1 small (5-ounce) Hass avocados
• 2 medium heads cauliflower (or 8 cups “riced”)
• 1 pound broccoli florets
• 1 small bunch scallions
• 1 large head Romaine lettuce
• 1 medium bunch cilantro
• 1 small bunch chives (can sub scallion greens to garnish Egg Salad, if desired)
• 6 plum tomatoes
• 1 dry pint cherry tomatoes
• 2 large red onions
• 2 small, 1 medium and 2 large yellow onions

Meat, Poultry and Fish

• 1 (18-ounce) pork tenderloin
• 1 pound large peeled and deveined shrimp
• 2 pounds 93% lean ground beef
• 4 small chicken drumsticks
• 4 small bone-in chicken thighs

Grains*

• 2 packages crunchy corn taco shells (you need 16)
• 1 pound small pasta, such as rotini or bow ties
• 1 small package unbleached all-purpose flour
• 1 small loaf sliced whole grain bread
• 1 small package long grain or Jasmine white rice

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)
• Red wine vinegar
• Apple cider vinegar
• Cumin
• Curry powder
• Honey
• Cinnamon
• Chili powder
• Paprika
• Oregano
• Bay leaves
• Smoked paprika
• Paprika
• Cayenne pepper
• Nutmeg
• Regular or light mayonnaise
• Garlic powder
• Optional bagel toppings: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 (1-pound) tub light cream cheese
• 1 small container light sour cream
• 1 small package cotija cheese (can sub ½ cup feta in Corn Salad, if desired)
• 1 small block feta cheese
• 1 (32-ounce) tub nonfat plain yogurt
• 1 (17.5-ounce) tub nonfat plain Greek yogurt
• 1 small tub whipped butter (can sub unsalted butter in Mashed Potatoes, if desired)
• 1 small box unsalted butter
• 1 (8-ounce) container skim milk
• 1 pint unsweetened almond milk
• 1 (8-ounce) package shredded cheddar cheese

Frozen

• 1 small package frozen blueberries
• 1 small package frozen mango chunks

Canned and Jarred

• 1 (6-ounce) can albacore tuna in water
• 1 (15-ounce) can chickpeas
• 1 (14.5-ounce) can fire roasted diced tomatoes
• 1 small can/jar chipotle chilies in adobo
• 1 small jar pitted Kalamata olives
• 1 (8-ounce) can tomato sauce
• 1 small jar capers
• 1 jar almond butter (can sub 12 whole almonds in Lassi, if desired)
• 1 (32-ounce) carton chicken broth
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Goods

• 1 small package raw sugar
• 1 small package brown sugar
• Baking powder
• 1 (2.25-ounce) bag chopped walnuts or pecans
• 1 small package golden raisins (if buying from bulk bin, you need 1 tablespoon)

*You can buy gluten free, if desired