Free 7 Day Healthy Meal Plan (April 8-14)

Shopping list

Produce

• 4 medium apples
• 1 (12-ounce) container strawberries
• 1 (6-ounce) container berries (your choice)
• 2 medium PLUS 1 large lemons
• 2 medium limes
• 2 small bananas
• 1 small (5-ounce) Hass avocado
• 1 medium red bell pepper
• 1 Persian (mini) cucumber (can sub 1 small English, if desired)
• 1 medium zucchini
• 1 pound thin asparagus
• ½ pound French green beans
• 1 medium head cauliflower
• 1 small bunch celery
• 1 large bag baby carrots
• 1 large head garlic
• 2 medium bunches scallions
• 5 ounces watercress
• 1 medium bunch Lacinato or Dinosaur kale
• 1 medium head iceberg lettuce
• 1 (5-ounce) bag/clamshell baby arugula
• 1 medium bunch/container fresh basil
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley (can sub 2 tablespoons of another fresh herb in Couscous Salad, if desired)
• 1 (1-pound) container grape or cherry tomatoes
• 2 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 1 medium red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 3 ounces sliced organic deli chicken or turkey breast
• 1 package center-cut bacon
• 1 pound sweet Italian chicken sausage
• 1 pound flank steak
• 1 pound (2) boneless, skinless chicken breasts
• 4 bone-in, skin on chicken thighs
• 1 ½ pounds (4) tilapia fillets

Condiments and Spices

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (15-ounce) container fat free ricotta cheese
• 1 (32-ounce) container nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (4-ounce) chunk fresh mozzarella cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded reduced fat cheddar cheese (I like Sargento)
• 1 (8-ounce) package sliced reduced fat cheddar or American cheese
• 1 medium wedge fresh Parmesan cheese
• 1 medium wedge fresh Pecorino Romano cheese
• 1 quart unsweetened almond, oat or milk of your choice
• 1 small box unsalted butter

Grains*

• 1 package dry Arborio rice
• 1 package dry brown rice (or 3 cups cooked)
• 1 package whole wheat (or white) pearl couscous
• 1 package orzo pasta
• 1 package rigatoni pasta
• 1 small container quick oats
• 1 package whole wheat seasoned breadcrumbs
• 1 small package unbleached all-purpose flour
• 1 small package sliced whole grain bread

Canned and Jarred

• 3 (32-ounce) cartons chicken broth
• 1 (15-ounce) reduced sodium black beans
• 2 (4.5-ounce) cans tuna in water
• 1 small jar chunky mild salsa
• 1 small can whole San Marzano tomatoes
• 1 (8-ounce) can tomato paste
• 1 small jar peanut butter
• 1 large jar marinara sauce (or ingredients to make your own)

Frozen

• 1 (10-ounce) package chopped spinach
• 1 small package peas
• 1 small package corn kernels
• 1 large package blueberries
• 1 large package strawberries

Misc. Dry Goods

• Baking powder
• 1 small bottle white wine
• 1 small package ground flax seeds
• 1 small package chia seeds (if buying from bulk bin, you need 2 tablespoons)
• 1 small package raisins (if buying from bulk bin, you need 2 tablespoons)
• 1 small package shelled pistachios (if buying from bulk bin, you need 1 tablespoon)
• 1 small package raw almonds (if buying from bulk bin, you need ¼ cup)
• 1 small package walnuts (if buying from bulk bin, you need 2 tablespoons)
• 1 small package vanilla protein powder
• Monk fruit sweetener, stevia or your favorite sweetener (can sub honey or maple syrup in Overnight Oats, if desired)

Non-Food Items

• Parchment paper

*You can buy gluten free, if desired