Free 7-Day Meal Plan with Recipes: Sept 16–22

Shopping list

Produce

• 2 medium bananas
• 2 small ripe pears
• 2 medium plus 1 large apple
• 1 (12-ounce) container fresh berries
• 1 dry pint fresh blueberries
• 2 (6-ounce) containers fresh berries
• 1½ pounds seedless green or red grapes
• 5 medium limes
• 1 large lemon
• 3 small (5-ounce) Hass avocados
• 3 medium jalapeños
• 2 medium heads garlic
• 1 (2-inch) piece of ginger
• 3 medium ears of corn
• 1 small red bell pepper (optional, for Pico de Gallo)
• 1 small bunch celery
• 1 large carrot
• 1 pound broccoli florets
• 10 ounces baby red potatoes
• 2 medium bunches scallions
• 1 (1-pound) bag or clamshell mixed baby greens
• 1 (1-pound) bag or clamshell baby spinach
• 1 (5-ounce) bag or clamshell baby arugula
• 1 large head romaine lettuce
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch or container fresh basil
• 1 dry pint cherry or grape tomatoes
• 2 small plus 6 medium vine-ripened tomatoes
• 4 Roma tomatoes
• 1 small red onion
• 1 small white onion
• 1 small yellow onion

Meat, Poultry and Fish

• 1 rotisserie chicken
• 1½ pounds boneless, skinless chicken breasts
• 2½ pounds boneless pork shoulder blade roast
• 1½ pounds beef stew meat
• 1 pound large peeled and deveined shrimp
• 1 large package center-cut bacon (about 20 slices)
• 1 small package Genoa salami (about 1½ oz if purchased from deli counter)
• 1 small package lean deli ham (about 1½ oz if purchased from deli counter)
• 1 small package sliced lean deli turkey (about 1½ oz if purchased from deli counter)

Condiments and Spices

• Extra virgin olive oil
• Vegetable or avocado oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Pepper grinder or fresh peppercorns
• Cinnamon
• Pumpkin pie spice
• Light mayonnaise
• Oregano
• Red wine vinegar
• Honey
• Dijon mustard
• Cumin
• Sazon
• Adobo seasoning
• Bay leaves
• Ground ginger
• Toasted sesame oil
• Crushed red pepper flakes
• Seasoned rice vinegar
• Sesame seeds
• Reduced sodium soy sauce
• Pure maple syrup
• Nutmeg
• Allspice
• Vanilla extract
• White vinegar

Dairy & Refrigerated

• 1 18-pack large eggs
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) container 2% cottage cheese
• 1 (8-ounce) chunk fresh mozzarella
• 1 (8-ounce) package sliced or chunk reduced-fat provolone
• 1 (8-ounce) package reduced-fat sliced cheddar or American
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 small package gorgonzola
• 1 small wedge fresh Parmesan
• 1 pint half and half
• 1 (8-ounce) container unsweetened oat milk or milk of choice
• Whipped cream (optional, for topping Pumpkin Overnight Oats)

Grains

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

Canned & Jarred

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

Misc. Dry Goods

• 1 small package chia seeds (or 2 tsp from bulk)
• 1 medium package pecan halves (or about 1/2 cup from bulk)
• 1 small package walnut halves (or about 1/3 cup from bulk)
• 1 small package dried cranberries (or about 1 Tbsp from bulk)
• 1 light beer
• 1 (187-mL) bottle dry white wine
• Baking powder
• Baking soda
• Arrowroot or cornstarch
• Monk fruit sweetener or sweetener of choice
• 1 small package brown sugar
• 1 small container agave
• Colored sprinkles (optional, for the Breakfast Banana Split)

*Grains can be substituted with gluten-free options if desired.