7 Day Healthy Meal Plan (March 13-19)

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• 1 medium kiwi
• 1 small mango
• 4 medium limes
• 1 medium lemon
• 1 medium orange
• 1 medium PLUS 1 large ripe banana
• 4 medium (6-ounce) Hass avocados
• 1 small PLUS 2 large jalapenos
• 2 large cubanelle peppers
• 1 large red bell pepper
• 1 small green pepper
• 2 medium heads of garlic
• 1 small shallot
• 1 (2-inch) piece of fresh ginger
• 1 pound asparagus
• 1 medium Russet potato
• 1 ½ pounds of Yukon gold potatoes
• 1 small bunch of carrots
• 2 medium parsnips
• 10 ounces baby bella mushrooms
• 3 medium cucumbers
• 2 medium bunches of scallions
• 1 large bunch of collard greens
• 1 medium head Romaine lettuce
• 1 large head of cabbage
• 1 small PLUS 1 large bunch of cilantro
• 1 small bunch of Italian parsley
• 1 small vine-ripened tomato
• 1 large red onion
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 (12-ounce) package lox (smoked salmon)
• 1 pound wild salmon
• ½ pound large peeled shrimp
• 1 ½ pounds (4) ¾-inch-thick center-cut boneless pork chops
• 2 pounds lean corned beef brisket
• 1 ¾ pounds (3) boneless, skinless chicken breasts

Grains*

• 1 package (100-calorie) whole grain rolls
• 1 medium package (6-inch) corn tortillas
• 1 package of whole wheat seasoned bread crumbs
• 1 package seasoned panko breadcrumbs

• 1 package without yolk or egg noodles
• 1 small packet of old oats
• 1 medium package unbleached all-purpose flour
• 1 small packet of white whole wheat flour
• 1 small package dry long grain white rice
• 1 small package of dry brown rice (or about 5 cups pre-cooked)

Spices and seasonings

• Extra virgin olive oil
• Canola oil
• Cooking spray
• Spraying with olive oil (or take a Misto mister oil)
• Kosher salt (I like it Diamond Crystal)
• Pepper mill
• Whole peppercorns
• Garlic powder
• honey
• Pure maple syrup
• Dijon mustard
• sesame
• cinnamon
• Balsamic vinegar
• Optional bagel toppings: all bagel seasoning, poppy seeds, dried garlic flakes, dry
• onion seeds
• Laurel leaf
• paprika
• Smoked paprika
• Chili powder
• Red wine vinegar
• Sweet chili sauce, duck sauce or spicy mustard, for dipping (optional)
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Light mayonnaise
• Furikake (can be sub sesame seeds in Canned Salmon Rice Bowls)
• Sriracha sauce
• Season
• cumin

Dairy and Misc. Refrigerated items

• 1 dozen large eggs
• 1 pint of liquid egg white
• 1 small tub of whipped cream cheese
• 1 small container of light sour cream
• 1 (32-ounce) container fat-free plain Greek yogurt (Fage or Stonyfield)
• 1 small box of butter

• 1 pint low fat buttermilk
• 1 (8-ounce) container 1% milk
• 1 pint unsweetened vanilla almond or oat milk
• 1 (14-ounce) package extra firm tofu
• 1 small package of egg roll wrappers
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) chunk fresh mozzarella cheese
• 1 small block or bag of shredded reduced-fat cheddar cheese
• 1 small wedge fresh Parmesan cheese

Canned and Jarred

• 1 small jar marinara sauce
• 1 small jar fresh salsa
• 1 large jar artichoke hearts
• 1 large jar roasted red pepper
• 1 medium jar capers
• 1 (5-ounce) can skinless wild rose or red salmon in water
• 2 (5-ounce) cans of Albacore tuna in water
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) tomato sauce
• 1 (32-ounce) carton regular or low-sodium chicken broth
• 1 (15-ounce) can of black beans
• 1 small can/jar of chipotle peppers in adobo

frozen

• 1 small package of small peas
• 1 medium bag cauliflower rice (you need 3 cups)
• 1 small bag of pearl onions

Misc. Dry Goods

• 1 package of chicken bouillon or Better Than Bouillon
• 1 small package of chia seeds (if buying from the bulk bin, you need about ¾ cup)
• 1 small package of pecan halves (if buying from the bulk bin, you need ¼ cup)
• 1 small package of raisins (If buying from the bulk bin, you need about 1 cup)
• 1 small package unsweetened shredded dried coconut (if buying from the bulk bin, you need 3 tablespoons)
• Monk fruit sweetener (can be subbed with maple syrup or honey in Tropical Chia Pudding, if desired)
• Colored sprinkles (optional, for topping Air Fryer Banana Split)
• 1 small bottle of sherry (optional, for the Tuna Noodle Casserole)
• Baking powder
• Baking soda

Non-Food Items

*You can buy gluten free, if desired