Free 7-Day Healthy Eating Plan (August 26th – September 1st)

Shopping list

Produce

• 2 medium bananas
• 3 (6-ounce) containers of berries (your choice)
• 1 mini watermelon
• 6 medium lemons PLUS 1 large lemon
• 2 medium limes
• 1 small avocado (4 ounces)
• 2 large heads of garlic
• 3 medium shallots
• 1 piece (1 inch) fresh ginger
• 1 small jalapeno
• 1 small red pepper
• 1 medium orange bell pepper
• 1 medium yellow bell pepper
• 1 large English cucumber
• 1 large head of broccoli
• 1 pound of eggplant
• 1 pound green beans
• 6 ½ ounces whole white mushrooms
• 5 medium carrots
• 1 small bunch of celery
• ¼ pound Brussels sprouts (or 1 small bag pre-shredded)
• ¼ pound Yukon Gold potatoes
• 1 medium bunch of chives
• ½ small head of red or green cabbage (or 1 small bag previously shredded)
• 1 large head of romaine or iceberg lettuce
• 1 bag (1 pound) baby spinach in clamshell container
• 1 bag (5 ounces) mixed vegetables in clamshell container
• 1 bag (5 ounces) baby arugula in clamshell container
• 1 small bunch of fresh cilantro
• 1 small bunch/container fresh rosemary
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh thyme
• 1 bunch/small container fresh oregano (optional, for TK)
• 1 pint dried cherry or grape tomatoes
• 4 medium tomatoes PLUS 1 large vine-ripened tomato
• 2 small red onions
• 1 small yellow onion PLUS 2 medium ones

Meat, poultry and fish

• 1 ½ pounds (4 large chicken thighs) boneless, skinless
• 1 pound (8) boneless, skinless chicken strips
• 1 pound 93% lean ground beef
• 1 ¾ pounds (8) bone-in lamb loin chops
• 3 pounds boneless beef roast
• 1 pound jumbo shrimp, peeled and deveined
• 1 ½ pounds (4) tilapia, sole or grouper fillets
• 1 package of center-cut bacon

Condiments and spices

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Olive oil spray (or get a spray bottle) Mixed oil lord)
• Kosher salt (I like it) Diamond crystal)
• Pepper grinder (or fresh peppercorns)
• Cumin
• Paprika
• Sriracha sauce or Louisiana-style hot sauce
• Turmeric
• Mayonnaise
• Apple cider vinegar
• Tajin or Old Bay seasoning
• Oregano
• Red wine vinegar
• Garlic powder
• Bay leaves
• Pure Maple Syrup
• Cinnamon
• Reduced sodium soy sauce*
• Honey
• Sesame oil
• Toasted sesame seeds
• Dijon mustard
• Onion powder
• Balsamic vinegar

Dairy products and other refrigerated products

• 2 dozen large eggs
• 1 container (16 ounces) nonfat plain Greek yogurt
• 1 container (16 ounces) whole milk yogurt (I like Stonyfield)
• 1 container (8 ounces) skim milk
• 1 container (8 ounces) mozzarella cheese balls
• 1 piece (8 ounces) fresh whole milk mozzarella
• 1 block (8 ounces) Gruyere cheese
• 1 package of block feta cheese
• 1 small wedge of fresh Parmesan cheese

Grain*

• 1 small whole grain loaf, sliced
• 1 multigrain baguette (8 ounces)
• 1 small package of corn tortillas (you need 8)
• 1 package (8-9 inches) low-carb whole wheat tortillas (such as La Tortilla Factory)
• 1 package (16 ounces) gnocchi (I like Delallo)
• 1 package (16 ounces) orzo pasta
• 1 small dry packet quinoa (or 4 precooked cups)
• 1 small package dry brown rice (or 6 cups precooked)
• 1 small package of pretzels
• 1 package of regular breadcrumbs
• 1 small package unbleached all-purpose flour

Canned and jarred

• 1 jar mild harissa (optional, to drizzle over food cart chicken)
• 1 can (28 ounces) San Marzano crushed tomatoes
• 1 can (4 ounces) tomato paste
• 1 can (15 ounces) black beans (I like Goya)
• 1 small jar pitted kalamata olives
• 1 small jar of capers
• 1 package (2.6 ounces) light tuna in water
• 1 carton (32 ounces) low-sodium beef broth

Frozen

Miscellaneous dry goods

• 1 small package granulated sugar
• Cornstarch
• 1 bottle of white wine, such as Pinot Grigio
• 1 small package pecan halves (if buying in bulk, you’ll need ¼ cup)
• Colored sprinkles (optional, for Banana Split breakfast)

*You can buy it gluten-free, if you wish.