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Free 7 Day Healthy Meal Plan

Materials

Produce

  • 4 medium lemons
  • 3 medium limes
  • 3 medium oranges
  • 1 small package seedless mandarin oranges Cuties
  • 1 medium pomegranate or 1 small container pomegranate seeds
  • 1 large red pear
  • 4 medium bananas
  • 2 medium 6-ounce Hass avocados
  • 2 large heads garlic
  • 1 small PLUS 3 medium shallots
  • 1 cubanelle or banana pepper
  • 12 medium jalapeno peppers
  • 1 small green bell pepper
  • 2 medium red bell peppers
  • 2 pounds white button mushrooms
  • 1 5-ounce package Crimini or Baby Bella mushrooms
  • ¾ pounds Brussels sprouts
  • 1 small butternut squash can sub 1 pound pre-cut, if desired
  • 1 small bunch celery
  • 1 large bag baby carrots
  • 3 pounds 6 medium Yukon Gold potatoes
  • 1 medium head cauliflower
  • 1 medium bunch scallions
  • 2 medium leeks
  • 1 small bunch/container fresh dill
  • 1 small bunch/container fresh rosemary
  • 1 small bunch/container fresh chives can sub scallion greens in Tuna Tartare, if desired
  • 1 small bunch fresh Italian parsley
  • 1 small bunch fresh cilantro
  • 1 medium head lacinato kale
  • 2 1-pound bags/clamshells baby spinach
  • 1 5-ounce bag/clamshell baby arugula
  • 1 small head iceberg lettuce
  • 1 medium heirloom tomato
  • 4 medium vine-ripened tomatoes
  • 1 medium red onion
  • 1 small PLUS 1 medium PLUS 1 large yellow onions

Meat, Poultry and Fish

  • 1 1-pound package turkey breakfast sausage (such as Jennie-O)
  • 14 ounces mild Italian chicken sausage
  • 1 package center-cut bacon
  • 1 pound boneless skinless chicken breasts (can sub 12 oz. cooked for Chicken Salad, if desired)
  • 6 ounces sliced deli turkey breast I like Boar’s Head
  • 1 small ham steak or 4-ounces deli ham
  • 1 ½ pounds 4 fillets white fish such as Flounder or Tilapia
  • ½ pound sushi grade ahi tuna
  • 1 2-pound whole, skin-on wild salmon fillet (at least 1 1/4 inches thick)
  • 1 3-pound boneless pork shoulder blade roast
  • 1 3-pound beef top or eye round

Grains*

  • 1 small loaf sliced whole grain bread I like Dave’s Killer Bread
  • 1 large multigrain baguette you need about 20 ounces
  • 1 package steel cut oats
  • 1 small package arborio rice
  • 1 small package dry white rice or 4 cups pre-cooked
  • 1 16-ounce package orzo pasta
  • 1 package Italian seasoned breadcrumbs
  • 1 package plain panko breadcrumbs
  • 1 small package all-purpose flour

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
  • Bay leaves
  • Dijon mustard
  • Apple cider vinegar
  • Oregano
  • Cumin
  • Sazon
  • Light mayonnaise
  • Cajun seasoning
  • Cinnamon sticks
  • Ground cinnamon
  • Pure maple syrup or honey
  • Seasoned salt
  • Crushed red pepper flakes
  • Paprika
  • Garlic powder
  • Chili powder
  • Sesame oil
  • Soy sauce*
  • Sriracha
  • Rice wine
  • Sesame seeds black and white

Dairy & Misc. Refrigerated Items

  • 2 dozen large eggs
  • 1 pint liquid egg whites
  • 1 8-ounce tube crescent dough sheet or original crescent roll
  • 1 pint 1% buttermilk
  • 1 quart whole or reduced fat milk
  • 1 8-ounce container skim milk (can sub ¼ cup whole or reduced fat milk in Mashed Potatoes, if desired)
  • 1 8-ounce wheel brie cheese
  • 1 large wedge Parmigiano Reggiano or Parmesan cheese
  • 1 small package goat or feta cheese
  • 1 8-ounce package shredded part-skim mozzarella cheese
  • 1 8-ounce block or package shredded cheddar cheese
  • 1 small block low fat sharp cheddar cheese such as Cabot. Can sub 2 ounces regular cheddar in Jalapeno Poppers, if desired
  • 2 8-ounce packages light cream cheese
  • 1 8-ounce tub light sour cream
  • 1 small box butter
  • 1 small tub whipped butter can sub regular butter in Mashed Potatoes, if desired
  • 1 6-ounce container whole milk plain yogurt

Canned and Jarred

  • 1 14-ounce can/jar artichoke hearts (packed in water)
  • 1 14-ounce can hearts of palm
  • 1 15-ounce can chickpeas
  • 2 15.5-ounce can pink or red kidney beans
  • 1 small jar capers
  • 1 32-ounce carton low sodium chicken broth
  • 4 32-ounce cartons vegetable stock or broth
  • 1 8-ounce can tomato sauce
  • 1 4-ounce can or (4.5-ounce) tube tomato paste
  • 1 small jar sugar plum jam can sub raspberry, strawberry or fig jam in Brie Bites, if desired
  • 1 small jar sundried tomatoes in oil

Frozen

  • 1 package phyllo dough
  • 1 small corn kernels
  • 1 small package blueberries

Misc. Dry Goods

  • 1 small package pecan halves if buying from bulk bin, you need ¼ cup
  • 1 bottle white wine
  • 1 small package dry green lentils
  • 1 small package pepitas shelled pumpkin seeds
  • *You can buy gluten free if desired