7 Day Healthy Meal Plan (Feb 27-March 5)

Shopping list

production

• 5 medium bananas
• 1 medium lime
• 1 medium lemon
• 2 medium head garlic cloves
• 1 piece of ginger (2 inches)
• 1 small and 2 large jalapenos
• 1 medium bell pepper
• 1 medium red bell pepper
• 1 medium yellow pepper
• Mini paprika 1 large pack
• 2 ½ pounds broccoli florets
• 2 3/4 pounds russet potatoes
• 2 large green onions
• 2 bunches of green onions
• 2 cucumbers
• 1 bag of tricolor coleslaw mix (requires 6 cups)
• 5 medium carrots
• 1 small iceberg lettuce head
• 1 medium green cabbage
• 1 (1 lb) bag/clamshell mix green
• 1 bunch of fresh Italian parsley
• 1 medium bunch of fresh coriander
• 3 medium ripe tomatoes
• 1 large beef steak tomato
• 1 pint cherry or grape tomatoes
• 1 small and 2 medium red onions
• two small yellow onions

meat, poultry, fish

• 1 large package of center-cut bacon
• 1 pound country-style boneless pork ribs
• 1 pound lean sirloin
• 2 1/2 pounds boneless skinless chicken breast
• 1 ½ pounds 93% lean turkey meat
• 2 raw Italian chicken sausage links
• 1 1/2 lbs (4) wild salmon fillets
• 3 oz sliced ​​turkey breast (I like Boar’s Head)

Cereals*

• 1 loaf of sliced ​​whole wheat bread (I like Dave’s Killer Bread)
• 1 dry brown rice (or 5 cups cooked)
• 1 small pack of dry long-grain rice
• 1 small pack of quick oats
• Unbleached all-purpose flour 1 sachet
• 1 packet of seasoned whole wheat bread crumbs

condiments and spices

• extra virgin olive oil
• canola oil
• cooking spray
• olive oil spray (or mist oil mister)
• kosher salt (I like diamond crystal)
• pepper grinder (or raw pepper)
• red wine vinegar
• apple cider vinegar
• Gochujang
• Reduced salt soy sauce*
• vinegar
• sesame oil
• Honey
• cumin
• onion powder
• garlic powder
• bay leaves
• oregano
• light mayonnaise
• Gum
• Light vinaigrette dressing (or make your own with ingredients on the list)
• pure maple syrup
• turmeric or achiote (optional, for color in chicken and cabbage soup)

Dairy products and other refrigerated products

• 1 pint of liquid egg white
• 1 large 18-pack egg
• 1 small box butter
• 1 teaspoon whipped butter (you can substitute regular butter for mashed potatoes if desired)
• 1 small tab light sour cream
• 1 medium (at least 8 oz) non-fat plain Greek yogurt (Fage or Stonyfield)
• 1 (8-ounce) bag of shredded cheddar cheese (you can blend less than 2 ounces of Mexican cheese in your omelette muffins if you prefer)
• 1 (8 oz) bag of shredded Mexican blend cheese
• 1 fresh parmesan cheese
• 1 (8 oz) package of sliced ​​provolone or mozzarella cheese
• 1 (8 oz.) block or package of shredded reduced-fat Swiss cheese
• 1 (8 oz.) container of low-fat buttermilk
• 1 (8 oz.) container of skim milk
• 2 bags of firm tofu (14 oz)

canned and bottled

• 3 cans (15 oz) chickpeas
• 1 (15 oz) can of black beans

• 1 can (15 oz) reduced-sodium black beans
• 1 (4 oz) can mild chopped green chilies
• 1 can mild enchilada sauce (or ingredients to make your own)
• 1 small bottle pizza sauce or marinara sauce
• 1 (14 oz) can of chicken broth
• 1 can (6 ounces) albacore tuna
• 1 small bottle of capers

frozen

• 1 chopped spinach
• a handful for an omelet muffin, if desired)
• 1 small package of corn kernels

Other dry goods

• 1 small bottle of dry sherry or white wine
• 1 small bottle of brandy (1.5 oz required, but can be omitted from chicken broth if desired)
• 1 packet of chicken bouillon cubes (such as Knorr)
• 2 (11 oz) containers of liquid vanilla protein shake (I like Orgain)
• 1 finely chopped pecan (you’ll need 2 tablespoons if buying from a bulk bin)
• Large package of walnut and banana pancake subs if desired)
• 1 chopped walnut (about 3 tablespoons if buying in bulk)
• baking powder
• 1 small packet of brown sugar

*Gluten-free available for purchase if desired