7 Day Healthy Meal Plan (March 6-12)

Shopping list

production

• 2 medium limes
• 1 large (7 oz) hass avocado
• 3 medium red peppers
• 1 medium-sized zucchini
• 4 Persian cucumbers (1 small English)
• 3 head garlic
• 1 piece of ginger (2 inches)
• 1 pound of asparagus
• 1 pound green beans
• 1 bunch celery
• 2 pounds of carrots
• 3 ounces white mushrooms
• 1 crown broccoli floret
• 1 head cauliflower
• 1 corn (can be frozen) [heated] Corn for BBQ chicken salad, if desired)
• 2 pounds of Yukon Gold potatoes
• 1 medium head endive
• 1 medium fennel bulb
• 1 small head of green cabbage
• 1 (1 lb) bag/shelled spinach
• 1 (5 oz) bag/clamshell baby arugula
• 1 small head of romaine lettuce
• 1 green onion medium bunch
• 1 medium bunch of fresh Italian parsley
• 1 medium bunch of fresh coriander
• 1 bunch/container of fresh thyme
• 1 pint cherry or grape tomatoes
• 1 medium ripe tomato
• 1 medium red onion
• one large yellow onion

meat, poultry, fish

• 1 pack of center-cut bacon
• 3 links (about 9 ounces total) sweet Italian turkey or chicken sausage (quiche can be served with bacon if desired)
• 2 ounces prosciutto
• 1 ½ (3) pounds boneless and skinless chicken breast (you can purchase 1 raw breast and subscribe to rotisserie chicken for your enchiladas if you prefer)
• 1 ½ pounds 93% lean ground beef
• 1 (2-3 lbs) roast beef or round eye
• 1 ¼ pounds peeled and deveined shrimp
• 1 ½ pounds skinless salmon fillets

Cereals*

• 1 (10-count) package 7- to 9-inch whole-grain low-carb tortillas (such as La Tortilla Factory)

• 1 bag of penne (I like dell’aro)
• 1 small pack of dry long-grain white rice
• 1 pack of soft-boiled brown rice (Uncle Benz, etc.)
• 4 small ciabatta rolls
• 2 small whole-grain bread rolls

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 peppercorns)
• light mayonnaise
• red wine vinegar
• balsamic vinegar
• apple cider vinegar
• rice vinegar
• oregano
• basil
• chipotle chili powder
• cumin
• bay leaves
• Low Sodium Montreal Chicken Seasoning
• barbecue sauce
• Honey
• Sriracha sauce
• soy sauce*
• toasted sesame oil
• Furikake or Sesame
• nutmeg
• Rosemary

Dairy products and other refrigerated products

• 1 (18 pack) large egg
• 1 teaspoon whipped butter (you can add a pinch of salt to the unsalted butter and mashed potatoes if desired)
• 1 small box of unsalted butter
• 1 small tab light sour cream
• 1 (8 oz) Container Half and Half
• 1 (8 oz) container 2% milk
• 1 (8 oz.) container of skim milk
• 1 (8-ounce) container of unsweetened almond or oat milk (you can also buy a larger size of nonfat dry milk or 2% milk and add it to your smoothie bowl if you prefer)
• 1 small container partially defatted ricotta cheese
• 1 (16 oz.) container of low-fat cottage cheese (I like Good Culture)

• 1 (8 oz) bag shredded reduced-fat Mexican cheese blend
• 1 bag (8 ounces) shredded mozzarella cheese
• 1 small block Light Havarti or cheddar cheese
• 1 fresh parmesan cheese
• 1 fresh pecorino romano cheese (if desired, freshly baked penne with shrimp, peas and rice can be served with parmesan cheese)
• 1 (8 oz) package Sliced ​​reduced-fat Swiss cheese
• 1 small bottle light ranch dressing (or ingredients to make your own)

canned and bottled

• 1 (8 oz) plus 1 (15 oz) can of tomato sauce
• 1 small jar of salsa (you can buy fresh from the refrigerated section if you prefer)
• 1 jar of marinara sauce (I love it Dellallo Pomodoro)
• 1 (14 oz) can of chicken broth
• 1 (32 oz) carton low sodium chicken broth
• 1 small bottle with green olives or alcaparado or caper seeds
• 1 small can/jar of adobo sauce Chipotle Chili
• 1 (5 oz) can submerge tuna
• 1 small bottle of peanut butter

frozen

• 1 blueberry medium bag
• 1 large bag of strawberries
• 1 sachet peas

Other dry matter

• 1 roasted pistachio in shell (1 tablespoon required if buying from bulk bin)
• 1 small container vanilla protein powder (I like Orgain)

*Gluten-free available for purchase if desired