7-Day Healthy Meal Plan (March 13-19)

Shopping list

Production

• 1 medium kiwi
• 1 small mango
• 4 medium limes
• 1 medium lemon
• 1 medium orange
• 1 medium PLUS 1 large ripe banana
• 4 medium (6-ounce) Hass avocados
• 1 small PLUS 2 large jalapenos
• 2 large Cuban peppers
• 1 large red pepper
• 1 small green pepper
• 2 medium heads of garlic
• 1 small shallot
• 1 (2-inch) piece of fresh ginger
• 1 pound of asparagus
• 1 medium Russet potato
• 1 ½ pounds of Yukon Gold potatoes
• 1 bunch of carrots
• 2 medium parsnips
• 10 ounces baby bella mushrooms
• 3 medium cucumbers
• 2 medium bunches of shallots
• 1 large bunch of collard greens
• 1 medium head romaine lettuce
• 1 large head of cabbage
• 1 small PLUS 1 large bunch cilantro
• 1 bunch of Italian parsley
• 1 small vine-ripened tomato
• 1 large red onion
• 1 small PLUS 2 medium yellow onions

Meat, poultry and fish

• 1 package bacon center cut
• 1 (12-ounce) package lox (smoked salmon)
• 1 pound wild salmon
• ½ pound large unpeeled raw shrimp
• 1 ½ pounds (4) ¾-inch thick center cut boneless pork
• 2 pounds of lean corned beef brisket
• 1 ¾ lb (3) boneless, skinless chicken breasts

grains*

• 1 package (100 calories) wholemeal rolls
• 1 medium package (6-inch) corn tortillas
• 1 package whole wheat breadcrumbs
• 1 package seasoned panko breadcrumbs

• 1 package of egg or yolk-free noodles
• 1 small packet of old fashioned oats
• 1 medium package unbleached all-purpose flour
• 1 package white wholemeal flour
• 1 packet of dry long grain white rice
• 1 package of dry brown rice (or about 5 cups precooked)

Condiments and spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a mixed oil mister)
• Kosher salt (I like it Diamond crystals)
• Ground pepper
• Whole peppercorns
• Garlic powder
• Apples
• Pure maple syrup
• Dijon mustard
• Sesame seeds
• Cinnamon
• Balsamic vinegar
• Optional Bagel Toppings: All Bagel Toppings, Poppy Seeds, Dried Garlic Flakes, Dried
• onion flakes
• Bay leaves
• Paprika
• Smoked paprika
• Chili powder
• Red wine vinegar
• Sweet chili sauce, duck sauce or hot mustard, for dipping (optional)
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Light mayonnaise
• Furikake (can sub sesame seeds on canned salmon rice bowls)
• Sriracha sauce
• season
• Cumin

Dairy & Misc. Refrigerated items

• 1 dozen large eggs
• 1 pint of liquid egg white
• 1 small tub of whipped cream cheese
• 1 small container light sour cream
• 1 container (32 ounces) plain nonfat Greek yogurt (Fage or Stonyfield)
• 1 small box butter

• 1 pint of low-fat buttermilk
• 1 (8-ounce) container 1% milk
• 1 pint of unsweetened oat or oat milk
• 1 package (14 ounces) extra firm tofu
• 1 package of egg roll package
• 1 bag (8 ounces) semi-skimmed mozzarella cheese
• 1 (8-ounce) piece of fresh mozzarella cheese
• 1 small block or bag of shredded reduced-fat cheddar cheese
• 1 small slice of fresh Parmesan cheese

Canned and Jarred

• 1 small jar of marinara sauce
• 1 jar of fresh salsa
• 1 large jar of artichoke hearts
• 1 large jar of roasted red pepper
• 1 medium jar capers
• 1 can (5 ounces) of skinless pink or red wild salmon in water
• 2 (5-ounce) cans of albacore tuna in water
• 1 (4-ounce) can or (4.5-ounce) tube of tomato paste
• 1 (8-ounce) tomato sauce
• 1 (32-ounce) carton regular or low-sodium chicken broth
• 1 (15-ounce) black beans
• 1 can/pot of chipotle peppers in adobo

Frozen

• 1 small packet of peas
• 1 medium bag of cauliflower rice (you will need 3 cups)
• 1 bag pearl onions

Misc. Dry goods

• 1 packet of chicken bouillon or Better than Bouillon
• 1 package of chia seeds (if buying from a bulk bin, you’ll need about ¾ cup)
• 1 small package pecan halves (if bought from bulk bin, you will need ¼ cup)
• 1 package of raisins (If you buy from a bulk bin, you’ll need about 1 cup)
• 1 small packet of unsweetened desiccated desiccated coconut (if you buy from a bulk bin, you’ll need 3 tablespoons)
• Monk fruit sweetener (can be substituted with maple syrup or honey in Tropical Chia Pudding, if desired)
• Colored sprinkles (optional, to garnish Air Fryer Banana Split)
• 1 small bottle of sherry (optional, for the tuna tagliatelle casserole)
• Baking powder
• Baking soda

Non-Food Items

* You can buy gluten free if you want