7 Day Healthy Meal Plan (April 3-9)

Shopping List

Produce

• 1 medium kiwi
• 1 small mango
• 1 small orange
• 3 medium lemons
• 3 medium limes
• 1 large ripe banana
• 1 (1-pound) container fresh strawberries
• 1 dry pint fresh blueberries
• 2 small (4-ounce) Hass avocados
• 2 medium heads garlic
• 1 small jalapeno
• 1 large yellow bell pepper
• 4 large fresh poblano peppers
• 2 ¼ pounds asparagus
• ¾ pound Brussels sprouts (or 4 ½ cups pre-shredded)
• 2 pounds Yukon Gold potatoes
• 2 pounds (8 medium) red potatoes
• 2 Persian (mini) or 1 small regular cucumber
• 2 large bunches scallions
• 8 medium leeks
• 4 large carrots
• 1 small head broccoli florets
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh mint
• 1 small bunch/container fresh tarragon or basil
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh chives
• 1 (4.5-ounce) bag/clamshell baby kale
• 1 (5-ounce) bag/clamshell baby spinach
• 1 (1-pound) bag/clamshell baby arugula
• 1 (1-pound) container grape or cherry tomatoes
• 2 medium PLUS 1 large vine-ripened tomatoes
• 1 medium red onion
• 1 small PLUS 4 large white onions

Meat, Poultry and Fish

• 1 pound jumbo shrimp
• 1 pound boneless, skinless chicken breast (or 11 ounces pre-cooked)
• ¾ pound 93{33c86113bcc32821f63c6372852a0f501e07fff55ce3ce61b15b246c5f8c531c} lean ground turkey
• 1 large (about 5 pounds) beef brisket
• 1 (9-ounce) ham steak (can use some of the spiral ham for Quiche, if desired)
• 1 (6 to 8-pound) hickory smoked spiral ham

Grains*

• 1 small package whole wheat or white whole wheat flour
• 1 small package unbleached all-purpose flour
• 1 small package cake meal (if celebrating Passover. Can sub 1 tablespoon flour in Brisket, if desired)
• 1 (12-ounce) loaf French bread
• 1 package corn tostada shells
• 1 package whole wheat seasoned breadcrumbs
• 1 package panko breadcrumbs
• 1 small package dry quinoa (or 2 cups pre-cooked)
• 1 small package dry long grain white rice (or 1 ½ cups pre-cooked)
• 1 package whole wheat elbow pasta (I like Delallo)

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)
• Balsamic vinegar
• Honey
• Pure maple syrup
• Cinnamon
• Vanilla extract
• Oregano
• Apple cider vinegar
• Dijon mustard
• Marjoram or thyme
• Coriander
• Cumin
• Nutmeg
• Paprika
• Bay leaves
• Adobo seasoning
• Mexican hot chili powder
• Light vinaigrette dressing (or make your own with ingredients in list)
• Light mayonnaise

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 quart liquid egg whites
• 1 pint half and half
• 1 (8-ounce) bottle 2{33c86113bcc32821f63c6372852a0f501e07fff55ce3ce61b15b246c5f8c531c} milk
• 1 quart 1{33c86113bcc32821f63c6372852a0f501e07fff55ce3ce61b15b246c5f8c531c} milk

• 1 pint unsweetened almond milk
• 1 small container crème fraiche
• 1 small container garlic and herb cheese spread (such as Alouette or Boursin)
• 1 small box regular or unsalted butter
• 1 small block Swiss cheese
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) bag shredded Colby-Jack blend (can sub ½ cup cheddar or reduced fat Mexican blend in Poblano Enchiladas, if desired)
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) package feta cheese
• 1 small package gorgonzola cheese (can sub 3 tablespoons feta in Orange and Arugula salad, if desired)
• 1 medium wedge fresh Parmesan cheese
• 1 (6-ounce) container nonfat plain yogurt
• 1 (6-ounce) container whole milk yogurt
• 1 (16-ounce) container nonfat plain Greek yogurt

Canned and Jarred

• 1 (32-ounce) carton vegetable broth
• 2 (32-ounce) cartons reduced sodium chicken broth
• 1 (32-ounce) carton beef broth
• 1 (15-ounce) can black beans
• 1 small can/jar chipotle peppers in adobo
• 1 small can sliced black olives
• 1 small jar pitted Kalamata olives
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (28-ounce) can tomato sauce
• 1 small jar marinara sauce (or ingredients to make your own)
• 1 small jar peanut butter
• 1 small jar apricot preserves

Frozen

• 1 medium bag peas
• 1 small bag corn kernels
• 1 small bag mango chunks
• 1 box phyllo dough

Misc. Dry Goods

• 1 small package chia seeds (if buying from bulk bin, you need ¼ cup)
• Monk fruit sweetener, Stevia or coconut sugar (for Chia Pudding. Can sub maple syrup or honey, if desired)
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need 2 tablespoons)
• 1 small package whole almonds
• 1 small package chopped pecans or walnuts (if buying from bulk bin, you need about ¾ cup)

• Baking powder
• 1 (1.7-ounce) bottle dark rum

*You can buy gluten free, if desired