Free 7-Day Healthy Eating Plan (September 2-8)

Shopping list

Produce

• 6 medium bananas (2 very ripe)
• 3 medium apples
• 2 pints dried cranberries
• 1 container (6 ounces) raspberries
• 2 small lemons PLUS 1 medium
• 5 medium limes
• 3 small Hass avocados (5 ounces) PLUS 1 medium (6 ounces)
• 2 medium heads of garlic
• 1 small shallot PLUS 1 medium shallot
• 1 piece (3 inches) fresh ginger
• 1 small zucchini
• 8 medium corn cobs
• 2 medium jalapeños PLUS 3 large ones
• 1 medium red pepper
• 2 small poblano chiles
• 1 ¼ pound (2 medium) sweet potatoes
• 1 medium Russet potato
• 1 small bunch of celery
• 1 small bag of grated carrots
• 1 large bag of baby carrots
• 8 mini cucumbers (persian)
• 1 medium bunch of chives
• 1 small bunch/container chives
• 1 small bunch of Italian parsley
• 1 small bunch of cilantro
• ½ small head of purple cabbage (or 1 small bag previously shredded)
• ½ small head of green cabbage (or 1 small bag previously shredded)
• 1 bag (6 ounces) baby spinach in clamshell packaging
• 1 bag (5 to 6 ounces) baby arugula in clamshell format
• 1 small head of romaine or butter lettuce
• 1 pint dry PLUS 1 pound grape or cherry tomatoes
• 2 medium ripe tomatoes
• 1 medium heirloom tomato
• 2 medium plum tomatoes
• 2 medium red onions
• 2 medium yellow onions

Meat, poultry and fish

• 1 ¼ pounds of jumbo shrimp, cooked and tail removed
• 2 ½ pounds raw large or jumbo shrimp, peeled and deveined
• 1 ¼ pounds (4) skinless salmon fillets
• 1 ½ pounds (8) boneless, skinless chicken breast cutlets
• 1 ½ pounds boneless, skinless chicken breasts or thighs
• 1 ¾ pounds (4) bone-in center-cut pork chops
• 1 package of center-cut bacon
• 1 small package of turkey pepperoni

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)
• Honey
• Cinnamon
• Vanilla extract
• Light mayonnaise
• Red wine vinegar
• Dijon mustard
• Oregano
• Garlic powder
• Crushed red pepper flakes
• Toasted sesame seeds
• Reduced sodium soy sauce*
• Teriyaki sauce
• Toasted sesame oil
• White wine vinegar
• Chili powder
• Smoked paprika
• Paprika
• Cumin
• cayenne pepper
• Bay leaves
• gochujang
• Mirin
• Frank’s Hot Sauce
• Onion powder
• White balsamic vinegar
• Apple cider vinegar
• Thyme
• Sage

Dairy products and other refrigerated products

• 1 package of 18 large eggs
• 1 package (14 ounces) extra firm tofu
• 1 container (16 ounces) low-fat cottage cheese (I like good culture)
• 1 container (16 ounces) PLUS 1 container (32 ounces) nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 block (8 ounces) light cream cheese
• 1 container (8 ounces) fat-free sour cream
• 1 small wedge of fresh Parmigiano Reggiano
• 1 bag (8 ounces) shredded part-skim mozzarella cheese
• 1 bag (8 ounces) shredded Monterey Jack cheese
• 1 pint skim milk (or milk of your choice)
• 1 pint low-fat buttermilk

Grain*

• 1 small package unbleached all-purpose flour
• 1 small package of instant or traditional oatmeal
• 1 package (16 ounces) elbow macaroni pasta
• 1 baguette (11 ounces)
• 1 small loaf (about 7 ounces) crusty bread, such as French bread or ciabatta
• 1 large package of corn tortillas
• 1 small package of yellow corn flour
• 1 medium package dry brown rice (or 7 cups precooked)

Canned and jarred

• 1 large jar mixed pitted Italian olives
• 1 can (14 ounces) artichoke hearts in water
• 1 small jar of capers
• 1 small can/jar of anchovy fillets in oil (optional, for Pan Bagnat)
• 1 can (5 ounces) tuna in water
• 1 can (4 ounces) or tube (4.5 ounces) tomato paste
• 1 small jar marinara sauce or pizza sauce
• 1 small jar of sauce
• 1 carton (32 ounces) low sodium chicken broth
• 1 can (15.5 ounces) black beans
• 1 can (15 ounces) large navy or white beans
• 1 small jar creamy peanut butter

Miscellaneous dry goods

• baking powder
• 1 small package walnut or pecan halves (if buying in bulk, you’ll need ¼ cup)
• 1 small package roasted, shelled pistachios (if buying in bulk, you’ll need 2 tablespoons)
• 1 small package of almonds (if you buy them in bulk, you will need ¼ cup)
• 1 small package chia seeds (if you buy them in bulk, you will need about 1 ½ tablespoon)
• 1 small package granulated sugar

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