7 Day Healthy Meal Plan (March 7-13)

Shopping List

Produce

• 2 medium apples
• 4 medium oranges
• 2 medium lemons
• 1 medium lime
• 1 (6-ounce) container fresh berries (your choice)
• 1 medium English cucumber
• 1 small cucumber
• 2 medium heads garlic
• 1 (3-inch) piece fresh ginger
• 3 medium carrots
• 2 medium Russet potatoes
• ½ pound French green beans
•  small green bell pepper
• 1 poblano pepper
• 1 small head cauliflower
• 2 medium bunches scallions
• 4 medium leeks
• 8 ounces sliced mushrooms
• 1 (5-ounce) bag/clamshell fresh baby spinach
• 1 (10-ounce) bag/clamshell fresh baby arugula
• 1 (1-pound) bag/clamshell mixed baby greens
• 2 large heads Romaine lettuce
• 1 head Bibb lettuce
• 5 ounces water cress
• 1 medium head escarole or other dark leafy green
• 1 large bunch/container fresh basil
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh oregano (can sub ½ teaspoon fresh dill in Cucumber Salad, if desired)
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 2 dry pints heirloom cherry tomatoes
• 1 pound cherry or grape tomatoes
• 1 medium Roma tomato
• 1 small PLUS 1 medium red onion
• 1 medium yellow onion
• 1 large white onion

Meat, Poultry and Fish

• 4 ounces sliced lean deli roast beef
• 1 pound flank steak
• 1 ½ pounds 93% lean ground turkey
• 1 pound ground chicken
• 1 ¼ pounds boneless, skinless chicken breasts
•  ½ pounds boneless, skinless chicken thighs
• 1 ½ pounds peeled and deveined jumbo shrimp

Grains*

• 1 medium package dry brown rice (or 9 cups pre-cooked)
• 1 (12-ounce) multigrain baguette or French bread
• 1 small loaf sourdough bread
• 1 small loaf sliced whole grain bread
• 1 small package unbleached all-purpose flour
• 1 package seasoned breadcrumbs
• 1 package whole wheat spaghetti

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Coconut or avocado oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Balsamic glaze
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Light vinaigrette dressing (or make your own with ingredients in list)
• Reduced sodium soy sauce*
• Rice vinegar
• Honey
• Mayonnaise
• Crushed red pepper flakes
• Red wine vinegar
• Sesame oil
• Hoisin sauce*
• Sriracha sauce
• Coriander
• Turmeric
• Garam masala
• Cayenne pepper
• Cardamom

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 small box butter
• 1 small wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub 1/3 cup Parmesan in Turkey Meatballs, if desired)
• 1 (8-ounce) package shredded cheddar and jack cheese
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 small block fresh feta cheese
• 8 ounces Burrata cheese
• 1 (8-ounce) container skim milk
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) container almond, oat or other milk of your choice (can buy a larger container of skim or 2% and use in Smoothie Bowl, if desired)
• 1 small tub light sour cream (optional, for Chicken Taco Bowls)
• 1 small container part-skim ricotta cheese
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (9-inch) deep dish pie crust

Canned and Jarred

• 1 (32-ounce) carton chicken stock
• 1 (32-ounce) carton vegetable broth
• 1 (32-ounce) carton low sodium chicken broth
• 2 (15-ounce) can chickpeas
• 1 (14-ounce) can coconut milk
• 1 (14-ounce) can diced tomatoes
• 1 (28-ounce) can crushed tomatoes (I like Tutturoso)
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can water chestnuts
• 1 (2.6-ounce) pouch light tuna in water
• 1 small jar peanut butter
• 1 small jar kalamata olives

Frozen

• 1 small package peas
• 1 small package corn kernels
• 1 small package blueberries
• 1 small package sliced strawberries

Misc. Dry Goods

• 1 small package vanilla protein powder
• 1 small package sliced almonds (if buying from bulk bin, you need ½ cup)
• 1 small package chopped walnuts (if buying from bulk bin, you need 1 tablespoon)
• 1 small package unsalted cashews (if buying from bulk bin, you need 2 tablespoons)
• 1 small bottle sake or dry white wine (optional, for Beef Negimaki)

*You can buy gluten free, if desired