7 Day Healthy Meal Plan (Dec 19-25)

Shopping List

Produce

• 5 medium bananas
• 1 small sweet apple, such as Honey Crisp
• 2 small oranges
• 2 medium lemons
• 1 small (5-ounce) PLUS 1 large (7-ounce) Hass avocados
• 2 medium heads garlic
• 1 small PLUS 1 large shallot
• 4 medium PLUS 1 large red bell pepper
• 2 large yellow bell pepper
• 1 (1 ¼-pound) butternut squash (or ¾ pound pre-cut)
• ¾ pound Brussels sprouts
• 1 pound (2 large) zucchini
• 2 Persian cucumbers (can sub 1 small English)
• 2 pounds (4 medium) Yukon Gold potatoes
• 2 pounds (8 medium) red potatoes
• 2 pounds (4 large) Russet potatoes
• 1 (14-ounce) package baby bella (or Crimini) mushrooms
• 1 small PLUS 7 large carrots
• 1 small bunch celery
• 1 medium bunch scallions
• 1 small container/bunch fresh chives
• 1 small container/bunch fresh dill
• 1 large bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch fresh thyme
• 1 small head Romaine or Butter lettuce
• 1 (5-ounce) container mixed greens (such as baby arugula and spinach)
• 1 (1-pound) container baby spinach
• 1 dry pint cherry or grape tomatoes
• 1 small red onion
• 5 large white onions
• 1 small PLUS 2 medium PLUS 2 large yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 (6 to 8-pound) Hickory smoked fully cooked spiral cut ham
• 1 large (5-pound) beef brisket
• 1 pound 93% lean ground beef
• 1 1/4 pounds boneless, skinless chicken breasts (can buy 1 pound PLUS 1 small can of canned or package pre-cooked chicken for Buffalo Chicken Salad, if desired)
• 1 pound large peeled and deveined shrimp
• 1 pound fresh squid
• 2 pounds live mussels

Grains*

• 1 small loaf sliced whole grain bread
• 1 package small pasta such as cavatappi or penne
• 1 package matzo meal (can sub flour in Latkes, if desired)
• 1 small package whole white wheat flour
• 1 small package all-purpose flour
• 1 small package quick oats
• 1 package panko breadcrumbs
• 1 package Italian seasoned breadcrumbs

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
• Frank’s RedHot sauce
• Cumin
• Paprika
• Chili powder
• Garlic powder
• Dijon mustard
• Balsamic vinegar
• Red wine vinegar
• Honey
• Pure maple syrup
• Rice wine vinegar
• Crushed red pepper flakes

Dairy & Misc. Refrigerated Items

• 3 dozen eggs
• 1 pint liquid egg whites
• 1 quart nonfat milk
• 1 pint 1% milk
• 1 small container whipped butter
• 1 large wedge fresh Parmesan cheese
• 1 small wheel light brie cheese
• 1 (8-ounce) block Gruyere cheese (I like Finlandia)
• 1 small package gorgonzola or blue cheese
• 1 small package crumbled Feta cheese
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 (8-ounce) package shredded cheddar cheese
• 1 small tub light sour cream
• 1 (15-ounce) tub part-skim ricotta cheese (I like Polly-O)
• 1 (32-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (11-inch) refrigerated pie crust dough
• 1 small container light blue cheese dressing (or ingredients to make your own)

Canned and Jarred

• 1 small jar peanut butter
• 1 (32-ounce) carton reduced sodium chicken broth1 (32-ounce) carton beef broth
• 1 (14-ounce) can vegetable broth
• 1 jar marinara (or ingredients to make your own)
• 2 (10-ounce) cans RoTel diced tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (15-ounce) can reduced sodium black beans
• 1 small jar salsa (can buy fresh from refrigerated section, if desired)
• 1 small jar roasted red peppers
• 1 can/jar anchovies
• 1 jar apricot preserves
• 1 small jar unsweetened apple sauce (optional, for topping Latkes)
• 1 small jar capers (optional, for topping Latkes)

Frozen

• 1 package mini phyllo shells (such as Athens)
• 2 (10-ounce) packages frozen chopped spinach

Misc. Dry Goods

• Baking powder
• 1 small bottle white wine
• 1 small bottle dark rum
• 1 bottle light beer (such as Corona light. Can sub beef broth in Beef Chili, if desired)
• 2 (11-ounce) cartons liquid vanilla protein shake (I like Orgain)
• 1 small package craisins (if buying from bulk bin, you need 4 tablespoons)
• 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
• 1 small package chopped pecans (if buying from bulk bin, you need ½ cup)
• 1 small package chopped walnuts (if buying from bulk bin, you need 5 whole walnuts)
• 1 small package shredded sweetened coconut

*You can buy gluten free, if desired