Free 7-Day Meal Plan for April 14-20

Shopping List

Produce

• 3 medium bananas
• 3 medium oranges
• 1 (1‑lb) container strawberries
• 3 (6‑oz) containers berries (your choice)
• 1 small plus 5 medium lemons
• 6 medium limes
• 1 large Champagne mango
• 1 medium Hass avocado
• 1 large head garlic
• 1 (2‑inch) piece fresh ginger
• 1 medium shallot
• 1 medium jalapeño
• 1 medium green bell pepper or poblano
• 1 medium red bell pepper
• 1 small radish
• 1 lb string beans
• 4½ lb (about 10 medium) Yukon Gold potatoes
• 1 small bunch celery
• 1 small fennel bulb
• ½ lb mushrooms
• ½ lb asparagus
• 1 lb heirloom carrots
• 2 medium carrots
• 1 large head broccoli (florets)
• 1 small bunch thyme
• 1 small bunch dill
• 1 small bunch mint
• 1 medium bunch basil
• 1 small bunch Italian parsley
• 1 small bunch cilantro
• 1 small bunch scallions
• 1 (5‑oz) clamshell baby spinach
• 1 (5‑oz) clamshell baby arugula
• ½ small head red cabbage (or pre‑shredded mix)
• ½ small head green cabbage (or pre‑shredded mix)
• 1 small head iceberg lettuce
• 1 dry pint cherry or grape tomatoes
• 3 medium tomatoes
• 1 medium red onion
• 1 small, 1 medium and 2 large yellow onions

Meat, Poultry & Fish

• 2 packages center‑cut bacon
• 1 package turkey bacon (optional)
• 1 (6–8 lb) spiral bone‑in ham
• 2½ lb boneless pork loin roast
• 2½ lb boneless, skinless chicken breasts
• 1 lb cooked, peeled jumbo shrimp
• 1¼ lb (about 4) cod or halibut fillets

Condiments & Spices

• Extra virgin olive oil
• Vegetable oil
• Cooking spray or olive oil spray
• Kosher salt
• Black pepper (grinder or ground)
• Pure maple syrup
• Ground cinnamon
• Light mayonnaise
• Vanilla extract
• Dijon mustard
• Old Bay seasoning
• Sesame oil
• Sriracha
• Reduced sodium soy sauce
• Sesame seeds
• Italian dressing
• Adobo seasoning
• Sazon (optional)
• Italian seasoning
• Crushed red pepper flakes (optional)
• Cumin
• Garlic powder
• Ancho or Mexican chili powder
• Red wine vinegar
• Liquid hickory smoke
• BBQ sauce
• White wine vinegar
• Honey
• Bay leaves
• Nutmeg
• White truffle olive oil

Dairy & Refrigerated Items

• 1 small container pineapple juice
• 2 dozen large eggs
• 1 (16‑oz) container nonfat plain Greek yogurt
• 1 small container light sour cream
• 1 (8‑oz) block reduced‑fat cream cheese
• 1 small package light or whipped butter (or unsalted butter)
• 1 small box unsalted butter
• 1 small package feta cheese
• 1 small package goat cheese
• 1 quart nonfat milk
• 1 (8‑oz) container unsweetened almond milk (optional)
• 1 (8‑oz) block reduced‑fat cheddar
• 1 (8‑oz) bag shredded part‑skim mozzarella
• 1 (8‑oz) bag shredded reduced‑fat Mexican cheese blend
• 1 large wedge fresh Parmesan

Grains*

• 1 small loaf light whole wheat bread (or sourdough)
• 1 loaf sourdough bread
• 1 package whole‑grain hamburger or sandwich buns
• 1 package taco‑size reduced‑carb whole wheat or corn tortillas (need 8)
• 1 small package jasmine rice
• 1 small package unbleached all‑purpose flour
• 1 package whole wheat fusilli pasta

Canned & Jarred

• 1 (13.5‑oz) can lite coconut milk
• 2 (15‑oz) cans chickpeas
• 1 (15‑oz) can artichoke hearts in water
• 1 small jar cornichons
• 1 small jar pepperoncini
• 1 small jar capers
• 1 (8‑oz) carton unsalted vegetable broth
• 1 (14‑oz) can chicken or vegetable broth
• 1 small jar peanut butter

Frozen

• 1 small package plus 1 (1‑lb) package petite peas
• 1 (9‑inch) regular pie crust (not deep dish)

Misc. Dry Goods

• Baking powder
• Baking soda
• Liquid stevia, monk fruit or preferred sweetener (or maple syrup/honey)
• 1 package brown monk fruit sweetener or brown sugar
• 1 package powdered monk fruit sweetener or powdered sugar
• 1 small package chia seeds
• 1 small package golden raisins (or 1/3 cup if buying bulk)
• 1 small package pecan halves (or 2 Tbsp from bulk)
• 1 small package walnuts (or ¼ cup from bulk)
• 1 small package shelled raw sunflower seeds (or ½ cup from bulk)
• 1 small package roasted shelled pistachios (or 3 Tbsp from bulk)
• 1 small package sweetened shredded coconut (or 1 Tbsp from bulk)
• 1 small package dried unsweetened cranberries
• Colored sprinkles (optional)
• 1 (12‑oz) package Palmini (hearts of palm) linguini

*Gluten‑free options can be substituted where desired.