Free 7 Day Healthy Meal Plan (April 15-21)

Produce

• 1 dry pint blueberries
• 1 (12-ounce) container strawberries
• 1 medium PLUS 1 large lemon
• 6 medium limes
• 1 large mango
• 1 large pineapple
• 2 small bananas
• 1 medium (6-ounce) Hass avocado
• 2 large heads garlic
• 1 (3-inch) piece fresh ginger
• 2 medium jalapenos (1 is optional for Enchilada Meatloaf)
• 1 small PLUS 2 medium red bell peppers
• 3 Persian (mini) cucumbers (can sub 1 small English, if desired)
• 1 ½ pounds asparagus
• 1 large head broccoli florets
• 2 (14-ounce) bags tri-color coleslaw mix
• ½ medium head red cabbage
• 1 small head Iceberg or Romaine lettuce
• 1 (5-ounce) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell baby spinach
• 2 medium leeks
• 2 large bunches scallions
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley (can sub scallion greens for garnish on Enchilada Meatloaf, if desired)
• 1 small bunch/container fresh basil
• 1 dry pint cherry or grape tomatoes
• 2 medium plum tomatoes
• 1 small red onion
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 package turkey bacon or center-cut (pork) bacon
• 3 ounces thin-sliced deli turkey
• 1 ounce thin-sliced genoa salami
• 1 ounce Capicola
• 1 small package turkey pepperoni
• 2 raw Italian chicken sausage links
• 1 pound boneless, skinless chicken breasts
• 2 ½ pounds (6) bone-in chicken thighs
• 1 1/2 pounds 93% ground turkey
• 1 pound flank steak
• 1 pound (4) skinless, firm white fish such as cod, snapper or mahi mahi
• 1 pound peeled and deveined extra-large shrimp

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• White pepper (can sub black pepper in Broccoli Beef, if desired)
• Hot sauce (optional, for Breakfast Sandwich)
• Ketchup (optional, for Breakfast Sandwich)
• Red wine vinegar
• Italian seasoning
• Gochujang
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Toasted sesame seeds
• Honey
• Cumin
• Onion powder
• Smoked paprika
• Cayenne pepper
• Cajun seasoning
• Chili lime seasoning (such as Tajin Classic)
• Light mayonnaise
• Bay leaves
• Oregano
• Ground ginger
• Cinnamon
• Pure maple syrup
• Turmeric
• Crushed red pepper flakes

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 2 (14-ounce) packages extra-firm tofu
• 1 small box butter
• 1 (32-ounce) carton nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 package sliced cheddar or American cheese
• 1 package sliced provolone or mozzarella cheese
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 box reduced fat cream cheese
• 1 (8-ounce) container nonfat milk
• 1 quart unsweetened almond milk
• 1 small wedge fresh Parmesan cheese

Grains

• 1 package light whole wheat English muffins
• 1 package bow tie pasta
• 1 small package quick oats
• 1 package angel hair spaghetti
• 1 small box 10-minute instant brown rice (such as Uncle Bens)
• 1 medium package dry brown rice (or 9 cups pre-cooked)
• 1 small package unbleached all-purpose flour
• 1 small package corn tortillas (you need 8)

Canned and Jarred

• 2 (15-ounce) cans black beans
• 1 small jar pepperoncini or banana peppers
• 1 (14-ounce) can artichoke hearts
• 1 small jar pitted Spanish green olives
• 1 (2.25-ounce) can sliced black olives
• 1 small jar capers
• 1 (4-ounce) can mild chopped green chilies
• 1 small jar pizza sauce or marinara
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (10-ounce) can mild red enchilada sauce
• 1 small jar peanut butter
• 1 (32-ounce) carton low sodium chicken broth
• 1 (32-ounce) carton chicken broth

Frozen

• 1 small package blueberries
• 1 medium package strawberries
• 1 small package corn kernels
• 1 small package peas

Misc. Dry Goods

• Baking powder
• Cornstarch (optional, for Broccoli Beef)
• 1 small container unflavored protein powder (optional, for PB & J Smoothie)
• Liquid stevia or sweetener of your choice (can use honey or maple syrup in Smoothie, if desired)
• 1 small package pitted prunes
• 1 small package brown sugar
• Slivered almonds, chia seeds or flax seeds (optional toppings for Smoothie Bowl)

*You can buy gluten free, if desired