7 Day Healthy Meal Plan (Jan 29-Feb 5)

Shopping List

Produce

• 4 medium lemons
• 1 medium lime
• 1 medium banana
• 3 (6-ounce) containers fresh berries (your choice)
• 1 small (6-ounce) PLUS 1 large (7-ounce) Hass avocados
• 1 large head garlic
• 1 (1-inch) piece fresh ginger
• 1 small jalapeno
• 2 small Persian cucumbers (or 1 small English)
• 1 pound (2 medium) sweet potatoes
• 1 large head broccoli florets
• 1 pound shiitake mushrooms
• 1 small package baby bella (or crimini) mushrooms
• 1 small bunch celery
• 3 medium carrots
• 1 small package baby carrots
• 1 large yellow bell pepper
• 2 small spaghetti squash
• ¼ pound Brussels sprouts
• 4 baby bok choy
• 1 large head green cabbage
• ½ small head red cabbage
• 1 (1-pound) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• 2 medium heads Romaine lettuce (use 2 leaves for Turkey Club instead of Iceberg)
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small PLUS 1 large vine-ripened tomato
• 1 (1-pound) container cherry or grape tomatoes
• 1 small red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 6 ounces sliced deli turkey breast (I like Boar’s Head)
• 1 small package raw chicken breakfast sausage
• 1 link Italian chicken sausage
• 2 1/3 pounds 93% lean ground turkey
• 2 ¾ pounds boneless, skinless chicken breasts
• 1 pound 93% lean ground beef
• 1 ½ pounds peeled and deveined shrimp

Grains*

1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
1 package Ditalini or other small pasta

• 1 package whole grain croutons
• 1 medium bag dry brown rice (or 6 cups pre-cooked)
• 1 small package all-purpose flour
• 1 package quick cooking steel cuts oats (such as Bob’s Red Mill)
• 1 small package dry quinoa (or 4 cups pre-cooked)
• 1 package whole wheat 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)
• Light mayonnaise
• Dijon mustard
• Bay leaves
• Basil
• Parsley
• Oregano
• Cumin
• Garlic powder
• Onion powder
• Smoked paprika
• Hungarian paprika
• Marjoram
• Cayenne pepper
• Mirin
• Sesame oil
• Sriracha sauce
• Crushed red pepper flakes
• Pure maple syrup
• Cinnamon
• Light vinaigrette dressing

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 small wedge fresh Parmesan cheese
• 1 medium wedge fresh Pecorino Romano cheese
• 1 (16-ounce) tub low fat cottage cheese
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) container whole milk plain Greek yogurt
• 1 (8-ounce) bag shredded reduced fat cheddar cheese
• 1 small block Gruyere cheese
• 1 small package goat cheese

• 1 small box butter
• 1 pint skim milk
• 1 pint unsweetened almond milk

Canned and Jarred

• 1 small jar salsa
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 (8-ounce) PLUS 1 (15-ounce) can tomato sauce
• 1 (4-ounce) can or 1 (4.5-ounce) tube tomato paste
• 1 (15-ounce) can cannellini beans
• 1 (15-ounce) can black beans
• 1 (48-ounce) carton chicken broth
• 1 (14-ounce) can reduced sodium beef broth
• 1 small can/jar anchovy fillets

Frozen

• 1 small package corn kernels

Misc. Dry Goods

• 1 small package raw shelled sunflower seeds (if buying from bulk bin, you need ½ cup)
• 1 small package dried unsweetened cranberries (if buying from bulk bin, you need ½ cup)
• 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package raisins (if buying from bulk bin, you need 2 tablespoons)
• 1 small package chopped pecans or walnuts (if buying from bulk bin, you need ¼ cup)
• 1 small container vanilla protein powder
• Cornstarch

*You can buy gluten free, if desired