Free 7 Day Healthy Meal Plan (March 31-April 6)

Procuring record

Produce

• 1 (6-ounce) container contemporary blackberries
• 1 (6-ounce) container contemporary raspberries
• 1 (12-ounce) container contemporary strawberries
• 2 small ripe bananas
• 4 medium oranges
• 3 medium apples
• 2 medium lemons
• 2 medium limes
• 2 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
• 1 small cucumber
• 1 small English cucumber
• 2 small heads garlic
• 1 medium shallot
• 2 giant jalapenos
• 4 giant poblano chilies
• 1 small PLUS 1 medium purple bell pepper
• 1 small PLUS 1 medium yellow bell pepper
• 1 pound asparagus
• 1 pound (2 bunches) broccolini
• 1 pound Brussels sprouts
• 1 pound sugar snap peas
• ¾ pound (2 medium) Russet or Yukon Gold potatoes
• 2 medium leeks
• 1 small bunch/container contemporary chives
• 1 small bunch/container contemporary dill
• 1 small bunch/package deal contemporary basil
• 1 giant bunch contemporary cilantro
• 1 (5-ounce) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag child arugula
• 1 giant head Romaine or Iceberg lettuce
• 5 medium vine-ripened tomatoes
• 1 pound heirloom cherry tomatoes
• 2 small PLUS 2 medium purple onion
• 1 medium yellow onion

Meat, Poultry and Fish

• 6 ounces sliced deli turkey
• 1 small package deal sliced genoa salami (if shopping for from deli counter, you want 2 ounces)
• 1 small package deal Capicola (if shopping for from deli counter, you want 2 ounces)
• 1 package deal turkey pepperoni
• ½ pound cooked peeled, deveined tail-off shrimp
• ¾ pound 93% lean floor turkey
• 1 pound candy Italian rooster or turkey sausage
• 1 pound boneless, skinless rooster breasts
• 1 pound lean beef sirloin
• 1 (2-pound) entire, skin-on wild salmon fillet

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)
• Honey or maple syrup (non-obligatory, for Cottage Cheese Bowls)
• Floor cinnamon
• Pink wine vinegar
• Dijon mustard
• Italian seasoning
• Rice vinegar
• Furikake or sesame seeds
• Decreased sodium soy sauce*
• Sriracha sauce
• Mayonnaise
• Crushed purple pepper flakes (non-obligatory, for Sheet Pan Baked Feta)
• Cumin
• Oregano
• Bay leaves
• Cajun seasoning
• Garlic powder
• Apple cider vinegar
• Mexican sizzling chili powder
• Dried rosemary

Dairy & Misc. Refrigerated Gadgets

• 1 dozen giant eggs
• 1 pint liquid egg whites
• 1 small tub whipped cream cheese
• 1 (8-ounce) field lowered fats cream cheese (Philadelphia)
• 1 small tub gentle bitter cream
• 1 (16-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (32-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 pint unsweetened vanilla almond milk or milk of your alternative
• 1 (8-ounce) container nonfat milk
• 1 small field butter
• 1 (8-ounce) block feta cheese
• 1 small package deal crumbled feta
• 1 (8-ounce) package deal shredded part-skim mozzarella and provolone cheese
• 1 (8-ounce) package deal shredded Colby-Jack cheese
• 1 small bag or block shredded part-skim Swiss cheese
• 1 small wedge contemporary Pecorino Romano cheese (can sub Parmesan in Frittata and Hen Pasta, if desired)
• 1 small wedge contemporary Parmesan cheese

Grains*

• 1 small package deal unbleached all-purpose or entire wheat flour
• 2 (8-ounce) crusty loaves of bread equivalent to French or Italian
• 1 package deal dry entire wheat orzo pasta
• 1 package deal bow tie pasta
• 1 small package deal dry further lengthy grain rice
• 1 small package deal dry brown rice (of 4 1/3 cups pre-cooked)

Canned and Jarred

• 1 small jar peanut butter or PB2
• 1 (5-ounce) jar tuna in water
• 1 small can/jar anchovy filets in oil
• 1 small jar pitted black and inexperienced olives
• 1 small jar capers
• 1 small jar pickled pepperoncini or banana peppers
• 1 (14-ounce) can artichoke hearts
• 1 (15-ounce) can chickpeas
• 1 (15-ounce) can black beans
• 1 small can/jar chipotle peppers in adobo
• 1 (29-ounce) can tomato sauce
• 1 (14-ounce) can crushed tomatoes
• 1 (32-ounce) carton lowered or low sodium rooster broth

Frozen

• 1 giant bag (in-pod) edamame
• 1 small package deal peas

Misc. Dry Items

• 1 small package deal slivered almonds (if shopping for from bulk bin, you want 6 tablespoons)
• 1 small package deal granulated sugar
• 1 package deal mini semi-sweet chocolate chips
• Baking powder

*You should buy gluten free, if desired