Free 7 Day Healthy Meal Plan (March 17-23)

Buying listing

Produce

• 6 medium (very ripe) bananas
• 1 ½ kilos seedless crimson or inexperienced grapes
• 1 (6-ounce) container recent raspberries
• 1 (6-ounce) container recent blueberries
• 1 medium mango
• 3 medium lemons
• 3 medium limes
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• 1 medium English cucumber
• 1 small cucumber
• 1 small inexperienced bell pepper
• 2 medium PLUS 1 giant crimson bell pepper
• 2 giant cubanelle peppers
• 1 medium PLUS 2 giant jalapenos
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece recent ginger
• 1 medium (7-ounce) Yukon Gold potato
• 1 medium Russet potato
• 2 medium parsnips
• 1 medium bunch carrots (you want 6)
• ½ pound sliced mushrooms
• 1 small bunch asparagus
• 1 giant head cauliflower
• ½ pound broccoli florets
• 1 small bunch celery
• 1 medium leek
• 1 giant bunch scallions
• 1 small bunch/container recent dill
• 1 small bunch/container recent chives (can sub 1 tablespoon scallion greens in Tzatziki, if desired)
• 1 medium PLUS 1 giant bunch recent cilantro
• 1 medium bunch culantro (non-obligatory, for Sofrito, if yow will discover it)
• 1 medium bunch recent Italian parsley
• 1 (5-ounce) clamshell/bag child spinach
• 1 small bunch kale
• 1 (1-pound) head escarole, spinach or any darkish leafy inexperienced
• 1 small head cabbage
• 1 small head Iceberg lettuce
• 1 (1-pound) clamshell Campari tomatoes
• 1 small PLUS 1 medium beefsteak tomato
• 1 medium plum tomato
• 1 giant crimson onion
• 2 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 bundle center-cut bacon
• 1 small bundle sliced deli turkey breast (if shopping for at deli counter, you want 3 ounces)
• ½ pound candy Italian hen sausage
• 1 1/3 pound 99% lean floor turkey breast
• 1 pound boneless, skinless hen breasts
• 6 medium boneless, skinless hen thighs (or purchase 3 extra boneless breasts)
• 2 kilos lean corned beef brisket
• 1 ½ kilos (4) skin-on wild salmon fillets

Condiments and Spices

• Additional virgin olive oil
• Avocado oil
• Baking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder
• Complete peppercorns
• Garlic powder
• Paprika
• Za’atar (non-obligatory for Vegetable Quiche)
• Gentle mayonnaise
• Bay leaves
• Honey or agave
• Diminished sodium soy sauce*
• Chili powder
• Smoked paprika
• Paprika
• Cumin
• Sazon
• Toasted sesame oil
• Sriracha sauce
• Chili-lime seasoning, akin to Tajin Basic
• Oregano
• Onion powder
• Turmeric
• Cinnamon
• Crushed crimson pepper flakes

Dairy & Misc. Refrigerated Objects

• 1 (9-ounce) bundle 3 cheese tortellini (akin to Buitoni)
• 1 (14-ounce) bundle additional agency tofu
• 2 dozen giant eggs
• 1 pint liquid egg whites
• 1 (8-ounce) container half and half
• 1 pint low fats buttermilk
• 1 (8-ounce) container nonfat milk (can sub 1/3 cup 2% milk in Cauliflower Mash, if desired)
• 1 (8-ounce) container 2% milk
• 1 (6-ounce) container plain complete milk Greek yogurt
• 1 (16-ounce) container plain nonfat Greek yogurt
• 1 small field salted butter
• 1 small field unsalted butter
• 1 small wedge recent Parmesan cheese
• 1 small container Feta cheese
• 1 (8-ounce) bag shredded cheddar (or cheese of your alternative for Mushroom Spinach Eggs)

Grains*

• 1 (1-pound) multigrain baguette
• 1 small loaf sliced multigrain bread (I like Dave’s Killer Bread)
• 1 bundle complete wheat pita flat bread
• 1 small bundle corn tortillas (you want 8)
• 1 bundle lo mein egg noodles, spaghetti or soba noodles
• 1 bundle dry acini di pepe, orzo or different small pasta
• 1 small bundle dry lengthy grain white rice
• 1 small bundle complete white wheat flour
• 1 small bundle unbleached all-purpose flour
• 1 small bundle fast oats
• 1 bundle seasoned complete wheat breadcrumbs

Canned and Jarred

• 1 (15-ounce) can black beans
• 1 (29-ounce) can cannellini beans
• 1 jar Higher than Bouillion hen taste
• 1 (32-ounce) carton unsalted hen bone broth
• 2 (32-ounce) cartons low sodium hen broth
• 1 small jar pitted Manzanilla olives
• 1 (4-ounce) can tomato paste
• 1 small jar creamy peanut butter
• 1 small jar or container salsa (or purchase recent refrigerated or make your own)

Frozen

Misc. Dry Items

• 1 small bundle pecan halves (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle almonds (if shopping for from bulk bin, you want ¼ cup)
• 1 small bundle chia seeds (if shopping for from bulk bin, you want 4 teaspoons)
• 1 small bundle raisins (if shopping for from bulk bin, you want about 2/3 cup [3 ounces])
• Baking powder
• Baking soda
• Cornstarch

*You should buy gluten free, if desired