7 Day Healthy Meal Plan (March 13-19)

Shopping list

production

• 1 medium kiwi
• 1 mango
• 4 medium limes
• 1 medium lemon
• 1 medium orange
• 1 medium banana and 1 large ripe banana
• 4 medium (6 oz) hass avocados
• 1 small and 2 large jalapenos
• 2 large Cubanelle peppers
• 1 large red pepper
• 1 small bell pepper
• 2 medium head garlic cloves
• 1 small shallot
• 1 piece of ginger (2 inches)
• 1 pound of asparagus
• 1 medium russet potato
• 1½ pounds Yukon Gold Potatoes
• 1 bunch of carrots
• 2 medium parsnips
• 10 ounces baby bella mushrooms
• 3 medium cucumbers
• 2 medium bunches of green onions
• 1 bunch collard greens
• 1 medium head of romaine lettuce
• 1 big head cabbage
• 1 small and 1 large bunch of cilantro
• 1 bunch Italian parsley
• 1 climbing ripe tomato
• 1 large red onion
• 1 small and 2 medium yellow onions

meat, poultry, fish

• 1 pack of center-cut bacon
• 1 (12 oz) package of lox (smoked salmon)
• 1 pound of wild salmon
• 1/2 pound large peeled raw shrimp
• 1 1/2 lb (4) 3/4-inch-thick center-cut boneless pork chops
• 2 pounds lean corned beef brisket
• 1 3/4 pounds (3) boneless, skinless chicken breasts

Cereals*

• 1 pack of whole grain rolls (100 calories)
• 1 medium package (6-inch) corn tortilla
• 1 packet whole wheat seasoned bread crumbs
• 1 packet of seasoned bread crumbs

• 1 package of noodles with or without egg yolk
• 1 small pack old-fashioned oats
• 1 unbleached all-purpose flour
• 1 small pack of white whole grains
• 1 small pack of dry long-grain white rice
• 1 dry brown rice (or about 5 cups cooked)

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
• peppercorn
• garlic powder
• Honey
• pure maple syrup
• dijon mustard
• Gum
• cinnamon
• balsamic vinegar
• Optional bagel toppings: all bagel seasonings, poppy seeds, dried garlic flakes, dried
• onion flakes
• bay leaves
• paprika
• smoked paprika
• Chili powder
• red wine vinegar
• sweet chili sauce, duck sauce or spicy mustard for dipping (optional)
• Reduced salt soy sauce※
• vinegar
• sesame oil
• light mayonnaise
• Furikake
• Sriracha sauce
• sazon
• cumin

Dairy products and other refrigerated products

• a dozen large eggs
• 1 pint of liquid egg white
• 1 whipped cream cheese
• 1 small container light sour cream
• 1 (32 oz) container of non-fat plain Greek yogurt (Fage or Stonyfield)
• 1 small box butter

• 1 pint of low-fat buttermilk
• 1 (8 oz) container 1% milk
• 1 pint unsweetened vanilla almonds or oat milk
• 1 bag of firm tofu (14 oz)
• 1 small package egg roll wrapper
• 1 bag (8 ounces) shredded mozzarella cheese
• 1 (8 oz.) chunk of fresh mozzarella cheese
• 1 shredded lean cheddar cheese (small block or bag)
• 1 fresh parmesan cheese

canned and bottled

• 1 small bottle of marinara sauce
• 1 small bottle of fresh salsa
• 1 artichoke heart in a large jar
• 1 large jar roasted red bell pepper
• 1 medium jar caper
• 1 (5 oz) can of peeled wild pink or red salmon water
• 2 (5 oz) cans of albacore tuna boiled in water
• 1 (4 oz) can or (4.5 oz) tube tomato paste
• 1 (8 ounces) tomato sauce
• 1 (32 oz) carton of regular or low-sodium chicken broth
• 1 (15 oz) can of black beans
• 1 small can/jar of adobo chipotle peppers

frozen

• 1 petit pea
• 1 medium bag of cauliflower rice (3 cups required)
• 1 pearl onion sachet

Other dry goods

• 1 pack of chicken broth or better than broth
• 1 small package of chia seeds (you’ll need about 3/4 cup if buying from a bulk bin)
• 1 small package pecan halves (you need ¼ cup if buying from a bulk bin)
• 1 packet of raisins (you’ll need about 1 cup if you buy from the bulk bin)
• 1 shredded dried coconut without sugar (3 tablespoons required if purchased in bulk)
• monk fruit sweetener (optional, add maple syrup or honey to tropical chia pudding)
• colored sprinkles (optional, for topping air fryer banana splits)
• 1 small bottle of sherry (optional, for tuna noodle casserole)
• baking powder
• baking soda

non-food

*Gluten-free available for purchase if desired