Free 7 Day Healthy Meal Plan (March 3-9)

Purchasing checklist

Produce

• 4 medium kiwi
• 1 medium PLUS 2 giant bananas
• 4 medium apples
• 1 (1-pound) bundle strawberries
• 1 (1-pound) bundle blueberries
• 2 (6-ounce) containers blackberries and/or raspberries
• 3 medium lemons
• 4 medium limes
• 2 small (5-ounce) Hass avocados
• 2 medium heads garlic
• 1 medium jalapeno
• 2 mini (Persian) cucumbers (or 1 small English)
• 1 small bunch carrots
• 1 small bag child carrots
• 1 small bunch celery
• 1 small bunch lemongrass (or lemongrass paste)
• 1 ½ kilos (4 medium) candy potatoes
• 1 bunch (about 1 pound) asparagus
• 1 bundle bean sprouts (you want 2 cups)
• 1 giant bundle riced cauliflower (you want 4 cups. Can purchase frozen, if desired)
• 1 small bunch scallions
• 1 small bunch/container recent rosemary
• 1 small bunch/container recent mint
• 1 small bunch recent Italian parsley
• 1 small bunch recent cilantro
• 1 (1-pound) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag child arugula
• 1 giant head Romaine lettuce
• 1 giant head Iceberg lettuce
• 2 (10-ounce) container cherry or grape tomatoes
• 2 medium plum tomatoes
• 1 giant vine-ripened tomato
• 1 small container Pico de Gallo (or ingredients to make your own)
• 1 medium purple onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 bundle center-cut bacon
• 6 ounces sliced deli roast beef
• 6 ounces sliced deli turkey
• 2 ounces skinny sliced genoa salami
• 2 ounces Capicola
• 1 bundle turkey pepperoni
• 2 kilos boneless, skinless hen thighs
• 1 ¼ kilos (12) boneless, skinless hen breast tenderloins
• 1 pound 93% lean floor turkey
• 1 ½ beef stew meat, similar to chuck
• 1 ½ kilos (4) skinless wild salmon fillets

Condiments and Spices

• Additional virgin olive oil
• Avocado 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
• Vanilla extract
• Dijon mustard
• Crimson wine vinegar
• Gentle mayonnaise
• Italian seasoning
• Crushed purple pepper flakes
• Taco seasoning (or ingredients to make your own)
• Cumin
• Smoked paprika
• Paprika
• Garlic powder
• Cayenne pepper
• Ketchup, BBQ sauce or your favourite dipping sauce (for Rooster Tenders)
• Bay leaves
• Lowered sodium soy sauce*
• Sriracha sauce

Dairy & Misc. Refrigerated Gadgets

• 1 dozen giant eggs
• 1 pint liquid egg whites
• 1 small field unsalted butter
• 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 pint low fats buttermilk
• 1 bundle sliced diminished fats cheddar or American cheese
• 1 (8-ounce) bag shredded cheddar or Mexican cheese mix
• 1 (8-ounce) bag shredded part-skim mozzarella and provolone combine
• 1 small container feta cheese
• 1 small wedge recent Parmesan cheese

Grains*

• 1 small bundle unbleached all-purpose flour
• 1 small bundle white complete wheat flour
• 1 small (5-ounce) baguette or French bread
• 1 small loaf sliced complete grain bread
• 1 small bundle corn tortillas (you want 8)
• 1 bundle seasoned breadcrumbs
• 1 bundle seasoned panko breadcrumbs
• 1 small bundle dry pearled barley
• 1 small bundle dry brown rice (or 3 cups pre-cooked)
• 1 bundle complete wheat linguine (I like Delallo)
• 1 bundle dry vermicelli noodles

Canned and Jarred

• 2 (4.5-ounce) cans tuna in water
• 1 small jar pickled pepperoncini or banana peppers
• 1 small can/jar sliced black olives
• 2 (15-ounce) cans cannellini or navy beans
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste

Misc. Dry Items

• 1 small bundle pecan halves (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small bundle shelled roasted peanuts (if shopping for from bulk bin, you want ¼ cup)
• Baking powder
• Baking soda
• 1 small bundle granulated sugar
• 1 small bottle dry white wine
• Coloured sprinkles (optionally available, for Breakfast Banana Break up)

Non-Meals Gadgets

*You should buy gluten free, if desired