Free 7-Day Healthy Eating Plan (September 16-22)

Shopping list

Produce

• 2 medium bananas
• 2 small ripe pears
• 2 medium apples PLUS 1 large apple
• 1 container (12 ounces) fresh berries
• 1 pint fresh and dried cranberries
• 2 (6-ounce) containers fresh berries
• 1 ½ pounds seedless green or red grapes
• 5 medium limes
• 1 large lemon
• 3 small Hass avocados (5 ounces)
• 3 medium jalapenos
• 2 medium heads of garlic
• 1 2-inch piece of ginger
• 3 medium ears of corn
• 1 small red pepper (optional, for pico de gallo)
• 1 small bunch of celery
• 1 large carrot
• one pound broccoli florets
• 10 ounces baby red potatoes
• 2 medium bunches of chives
• 1 bag (1 pound)/clam mixed tender vegetables
• 1 bag (1 pound) baby spinach in clamshell container
• 1 bag (5 ounces) baby arugula in clamshell container
• 1 large head of romaine lettuce
• 1 large bunch of fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 pint dried cherry or grape tomatoes
• 2 small tomatoes PLUS 6 ripe medium tomatoes
• 4 Roma tomatoes
• 1 small red onion
• 1 small white onion
• 1 small yellow onion

Meat, poultry and fish

• 1 roast chicken
• 1 ½ pounds boneless, skinless chicken breasts
• 2 ½ pounds boneless pork shoulder for roasting
• 1 ½ pounds beef stew meat
• 1 pound large shrimp, peeled and deveined
• 1 large package center-cut bacon (you’ll need 20 slices)
• 1 small package Genovese salami (if you buy it at the deli counter, you’ll need 1 ½ ounces)
• 1 small package lean deli ham (if you buy it at the deli counter, you’ll need 1 ½ ounces)
• 1 small package lean sliced ​​turkey (if you buy it at the deli counter, you’ll need 1 ½ ounces)

Condiments and spices

• Extra virgin olive oil
• Vegetable or avocado 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)
• Cinnamon
• Pumpkin Pie Spice
• Light mayonnaise
• Oregano
• Red wine vinegar
• Honey
• Dijon mustard
• Cumin
• season
• Marinade seasoning
• Bay leaves
• Ground ginger
• Toasted sesame oil
• Crushed red pepper flakes
• Rice vinegar (seasoned)
• Sesame seeds
• Reduced sodium soy sauce*
• Pure Maple Syrup
• Nutmeg
• Allspice
• Vanilla extract
• White vinegar

Dairy products and other refrigerated products

• 1 package of 18 large eggs
• 1 container (32 ounces) nonfat plain Greek yogurt (Fage or Stonyfield)
• 1 (6 oz) 2% cottage cheese (I like good culture)
• 1 piece (8 ounces) fresh mozzarella
• 1 package (8 ounces) low-fat provolone cheese, sliced ​​or chopped
• 1 package (8 ounces) sliced ​​reduced-fat cheddar or American cheese
• 1 bag (8 ounces) shredded Mexican cheese blend
• 1 small package of gorgonzola cheese
• 1 small wedge of fresh Parmesan cheese
• 1 pint half and half
• 1 container (8 ounces) unsweetened oat milk or milk of your choice
• Whipped cream (optional, to top pumpkin overnight oats)

Grain*

• 1 small package of instant oatmeal
• 1 small package of white whole wheat flour or all-purpose flour
• 1 package (1 pound) angel hair pasta
• 1 small whole wheat loaf, sliced
• 1 small package of corn tortillas (you need 8)
• 1 medium package extra long grain dry rice

Canned and jarred

• 1 small jar pumpkin butter (or ingredients to make your own)
• 1 medium jar unsweetened applesauce (or ingredients to make your own)
• 1 can (14 ounces) reduced sodium chicken broth
• 1 small can/jar of chipotle chiles in adobo
• 1 can (4 ounces) or tube (4.5 ounces) tomato paste
• 1 can (14 ounces) small diced tomatoes
• 1 small can whole San Marzano tomatoes
• 1 can (15 ounces) chickpeas
• 1 small jar sliced ​​pepperoncini
• 2 cans (4.5 ounces) tuna in water

Miscellaneous dry goods

• 1 small package of chia seeds (if you buy them in bulk, you will need 2 teaspoons)
• 1 medium package pecan halves (if buying in bulk, you’ll need about ½ cup)
• 1 small package walnut halves (if you buy walnuts in bulk, you’ll need about 1/3 cup)
• 1 small package dried cranberries (if you buy them in bulk, you will need 1 tablespoon)
• 1 light beer
• 1 bottle (187 milliliters) dry white wine
• baking powder
• Baking soda
• Arrowroot or cornstarch
• Monk fruit sweetener or sweetener of your choice
• 1 small package of brown sugar
• 1 small container of agave
• Colored sprinkles (optional, for Banana Split breakfast)

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