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

Purchasing checklist

Produce

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

Meat, Poultry and Fish

• 1 small bundle genoa salami (if shopping for from deli counter, you want 3 ounces)
• 1 bundle lean deli ham steak (if shopping for from deli counter, you want 3 ounces)
• 1 small bundle sliced lean deli turkey (if shopping for from deli counter, you want 3 ounces)
• 2 rotisserie chickens (purchase one nearer to the tip of the week)
• 4 bone-in or boneless pork loin chops
• 1 pound 95% lean floor beef
• 1 pound 93% lean floor beef
• 1 pound (4) skin-on wild salmon fillets

Condiments and Spices

• Additional 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 recent peppercorns)
• Pure maple syrup
• Floor cinnamon
• Cinnamon sticks
• Pink wine vinegar
• Apple cider vinegar
• Oregano
• Dijon mustard
• Thai inexperienced curry paste
• Fish sauce
• Cumin
• Chipotle chili powder
• Bay leaves
• Marjoram
• Mirin
• Diminished sodium soy sauce*

Dairy & Misc. Refrigerated Objects

• 1 (18-pack) massive eggs
• 1 (16-ounce) bundle agency tofu
• 1 (12-ounce) bundle soy chorizo (I like Dealer Joe’s)
• 1 small container white miso paste
• 1 (6-ounce) PLUS 1 (32-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (8-ounce) bundle sliced cheddar (or cheese of your selection for grilled cheese)
• 1 (8-ounce) bundle Mexican cheese mix
• 1 (8-ounce) bundle decreased fats Mexican cheese mix (can use common Mexican mix in Enchiladas, if desired)
• 1 (8-ounce) bundle part-skim mozzarella cheese
• 1 (4-ounce) chunk recent mozzarella cheese
• 1 small chunk or bundle sliced decreased fats provolone cheese
• 1 (4-ounce) bundle goat cheese
• 1 small wedge Pecorino Romano cheese
• 1 (6-ounce) container nonfat Greek yogurt
• 1 small field butter
• 1 (8-ounce) container milk of your selection (for Metal Minimize Oats)

Grains*

• 1 small loaf sliced entire grain bread (I like Dave’s Killer Bread)
• 1 small entire grain roll
• 1 small bundle metal reduce oats
• 1 medium bundle dry brown rice (or 9 cups pre-cooked)
• 1 small bundle dry quinoa (or 2 cups pre-cooked)
• 1 bundle flat rice noodles
• 1 bundle no-boil lasagna noodles
• 1 massive bundle (7-inch) entire wheat low carb tortillas (you want 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 gentle coconut milk
• 1 (32-ounce) carton decreased sodium hen broth
• 1 (8-ounce) carton low sodium hen inventory

Frozen

• 1 small bundle shelled edamame
• 1 medium bundle blueberries

Misc. Dry Items

• 1 small bundle pecan halves (if shopping for from the majority bin, you want about ½ cup)
• 1 small bundle unsweetened craisins or golden raisins (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle gentle brown sugar

*You should purchase gluten free, if desired