Free 7 Day Healthy Meal Plan (Dec 2-8)

Purchasing checklist

Produce

• 1 medium kiwi
• 1 small mango
• 6 medium bananas
• 3 medium apples
• 1 medium orange
• 4 limes
• 2 medium lemons
• 1 (6-ounce) container raspberries
• 1 pound blueberries
• 2 small (5-ounce) Hass avocados
• 3 medium heads garlic
• 1 small PLUS 3 medium jalapenos (2 medium are elective, for Nachos and Guacamole)
• 1 (1-inch) piece contemporary ginger
• 2 medium radishes
• 1 giant bundle mini candy rainbow peppers
• 3 kilos broccoli florets
• 2 medium bunches broccolini
• 1 (1-pound) butternut squash
• 1 medium bunch carrots
• 1 small bunch celery
• 2 ½ kilos (5 medium) Yukon Gold potatoes
• 1 (4-ounce) bundle white mushrooms
• 1 small bunch scallions
• 1 giant leek
• 1 small bundle microgreens (elective, for Vegan Caesar)
• 1 small bunch contemporary cilantro
• 1 small bunch/container contemporary thyme
• 1 small bunch/container contemporary sage
• 1 small bunch/container contemporary chives (can sub 2 tablespoons scallion greens in Vegan Caesar, if desired)
• 1 small bag shredded pink or inexperienced cabbage
• 3 small heads romaine lettuce
• 1 small container pico de gallo (or ingredients to make your own)
• 1 giant vine-ripened tomato
• 2 medium plum tomatoes (plus 1 [optional] for Guacamole)
• 1 small pink onion
• 2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 rotisserie hen breast
• 1 ½ kilos (4) boneless, skinless hen breasts
• 2 kilos 99% lean floor turkey
• 1 pound jumbo peeled and deveined shrimp
• 1 pound (4) wild salmon fillets
• 1 (3-pound) boneless chuck roast

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 contemporary peppercorns)
• Cinnamon sticks
• Floor cinnamon
• Pure maple syrup or honey
• Dijon mustard
• Seasoned salt
• Cumin
• Garlic powder
• Crushed pink pepper flakes (elective, for Vegan Caesar and Broccolini)
• Tajin or Outdated Bay (your alternative, for Shrimp Tacos)
• Common or gentle mayonnaise
• Sriracha or Louisiana fashion scorching sauce
• Smoked paprika
• Paprika
• Cayenne pepper
• Bay leaves
• Ketchup
• Worcestershire sauce
• Marjoram
• Sesame oil
• Decreased sodium soy sauce*
• Unseasoned rice vinegar
• Toasted sesame seeds
• Dried parsley

Dairy & Misc. Refrigerated Objects

• ½ dozen giant eggs
• 1 quart skim milk
• 1 (8-ounce) container unsweetened vanilla almond milk (can sub 1 cup skim milk in Chia
• Pudding, if desired)
• 1 (16-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) container gentle bitter cream
• 1 small tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
• 1 small field butter
• 1 (8-ounce) bag shredded or block sharp cheddar cheese
• 1 (8-ounce) bag shredded decreased fats Mexican cheese mix
• 1 medium wedge contemporary Parmesan cheese

Grains*

• 1 small bundle dry brown rice (or 7 cups pre-cooked)
• 1 small bundle fast or quaint oats (can sub metal reduce oats in Oatmeal Bowls, if desired)
• 1 small bundle metal cup oats
• 1 small loaf sliced sourdough bread
• 2 (8-ounce) multigrain baguettes
• 1 small bag baked tortilla chips (purchase a big bundle of corn tortillas and make your individual)
• 1 small bundle corn tortillas (you want 8)
• 1 bundle seasoned panko breadcrumbs
• 1 bundle seasoned complete wheat breadcrumbs
• 1 (16-ounce) bundle spaghetti
• 1 (16-ounce) bundle orzo pasta
• 1 small bundle all-purpose flour

Canned and Jarred

• 1 small jar creamy peanut butter
• 1 jar spicy black bean dip (corresponding to Desert Pepper Buying and selling Co or Dealer Joe’s)
• 1 small jar capers
• 1 (8-ounce) can tomato paste
• 1 (32-ounce) carton low sodium beef broth
• 1 (32-ounce) carton decreased sodium hen broth

Frozen

Misc. Dry Items

• 1 small bundle chia seeds (if shopping for from bulk bin, you want about 1/3 cup)
• 1 small bundle hemp seeds (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle dried shredded unsweetened coconut (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle almonds (if shopping for from bulk bin, you want about 2 ½ tablespoons)
• 1 small bundle uncooked cashews (if shopping for from bulk bin, you want ½ cup)
• 1 small bundle brown sugar
• Monk fruit sweetener or sweetener of your alternative (can use maple syrup or honey in Chia Pudding, if desired)

*You should purchase gluten free, if desired