Free 7 Day Healthy Meal Plan (May 22-28)

buying groceries checklist

produce

• 1 small cantaloupe
• 3 medium bananas
• 7 medium navel oranges
• 2 medium oranges
• 2 medium lemons
• 3 medium limes
• 1 medium apple
• 1 small bunch crimson seedless grapes
• 1 dry pint blueberries
• 1 (6-ounce) container blackberries
• 1 (6-ounce) container raspberries
• 1 (12-ounce) container strawberries
• 1 small (5-ounce) PLUS 2 medium (6-ounce) Hass avocados
• 7 medium ears of corn
• 1 massive English cucumber
• 2 medium zucchini
• 1 pound string beans
• 3 massive crimson bell peppers
• 1 medium inexperienced bell pepper
• 1 medium head garlic
• 1 (1-inch) piece contemporary ginger
• 1 ½ kilos child crimson potatoes
• 1 medium head cauliflower
• 1 small bunch celery
• 2 medium bunches scallions
• 1 small bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley
• 1 small head iceberg lettuce
• 1 (1-pound) bag/clamshell blended vegetables
• 5 medium vine-ripened tomatoes
• 2 medium Roma (plum) tomatoes
• 3 medium crimson onions
• 3 medium PLUS 2 massive yellow onions

Meat, Poultry and Fish

• 1 ¼ kilos (4) flounder fillets
• ½ pound sushi grade tuna
• 2 kilos (5) boneless, skinless hen breasts
• 1 bundle turkey sizzling canines (I love Applegate)
• 1 pound candy Italian hen sausage
• 2 kilos 93% lean floor turkey

Grains*

• 1 small bundle unbleached all-purpose or entire white wheat flour
• 1 bundle elbow paste
• 1 bundle rigatoni pasta
• 1 small bundle dry lengthy grain white rice (or 2 cups pre-cooked. Can sub brown rice with curry, if desired)
• 1 small bundle dry brown rice (or 2 ½ cups pre-cooked)
• 1 bundle low carb entire wheat tortillas (akin to La Tortilla Factory)
• 1 small bundle fast oats
• 1 small bundle entire wheat sizzling canine buns
• 1 small bundle entire wheat 100 calorie hamburger buns (akin to Martin’s)
• 1 bundle seasoned breadcrumbs

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• cooking spray
• Olive oil spray (or get a misso oil mister)
• Kosher salt (I love Diamond Crystal,
• Pepper grinder (or contemporary peppercorns)
• Optional bagel toppings: the whole lot bagel seasoningsesame seeds, poppy seeds, dried garlic
• flakes, dried onion flakes
• Regular or gentle mayonnaise
• Reduced sodium soy sauce*
• Sesame oil
• black sesame seeds
• Sriracha sauce
• cumin seeds
• cumin powder
• Garam masala
• curry powder
• Ground Coriander
• Garlic powder
• onion powder
• dried parsley
• dried basil
• Paprika
• Smoked paprika
• cayenne pepper
• Chili powder
• Oregano
• Cinnamon
• Vanilla extract
• Dijon Mustard
• yellow mustard
• Red wine vinegar
• honey
• white vinegar
• Ketchup

Dairy & Misc. Refrigerated Items

• 1 dozen massive eggs
• 1 small bundle feta cheese
• 1 (8-ounce) bundle shredded part-skim mozzarella
• 1 (8-ounce) block reduced-fat (or part-skim) cheddar cheese
• 1 small wedge Pecorino Romano cheese
• 1 (8-ounce) container fat-free ricotta cheese
• 1 (32-ounce) container low-fat cottage cheese (I love Good Culture)
• 1 small bath whipped butter (or a small field common butter)
• 1 (16-ounce) bath nonfat simple Greek yogurt (I love Stonyfield or Fage)
• 1 (8-ounce) container unsweetened almond, oat or skim milk

Canned and Jarred

• 1 small jar peanut or different nut butter
• 1 small jar sliced ​​pickles
• 1 small jar capers
• 1 (2.5-ounce) jar sliced ​​black olives
• 1 (15-ounce) can tomato sauce
• 1 (15.5-ounce) can kidney beans
• 1 (15.5-ounce) can pinto beans
• 1 (15.5-ounce) can northern beans
• 1 (15.5-ounce) can black beans
• 1 massive jar marinara sauce (or ingredients to make your individual,
• 1 (32-ounce) can of decreased or low-sodium hen broth

Frozen

• 1 (10-ounce) bundle chopped spinach

Misc. dry items

• baking powder
• 1 small bundle darkish brown sugar
• 1 small container vanilla protein powder (I love Orgain)
• 1 small bottle dry white wine
• 1 small bundle monk fruit sweetener or your favourite sweetener (can use honey in Overnight Oats, if desired)
• 1 small bundle sugar-free chocolate chips (akin to Lily’s)
• 1 small bundle chia seeds (if purchasing from bulk bin, you want about 1 tablespoon)
• 1 small bundle pecan or walnut halves (if purchasing from bulk bin, you want 3 tablespoons)
• 1 small bundle slivered almonds (if purchasing from bulk bin, you want ½ cup)
• 1 small bundle dry crimson lentils

*You can purchase gluten loose, if desired