Free 7-Day Nutritious Meal Plan for August 3-9

Shopping list

Produce

• 2 medium bananas
• 1 medium honeydew melon
• 2 medium plus 1 large lemon
• 3 medium limes
• 1 small (5-ounce) plus 1 large (7-ounce) Hass avocado
• 1 small container guacamole (or ingredients to make your own)
• 10 mini (Persian) cucumbers
• 1 medium cucumber
• 2 medium zucchini
• 8 ounces sliced mushrooms
• 1 small bunch celery
• 1 medium bag baby carrots
• 1 small bag shredded carrots (or 2 small whole)
• 1 medium red bell pepper
• 1 small green bell pepper
• 1 small jalapeño (optional, for Fish Tacos)
• 2 small ears of corn
• 1½ pounds baby red potatoes
• 1 large head garlic
• 1 small shallot
• 1 large bunch scallions (about 10)
• 1 small bunch fresh basil
• 1 large bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 (5-ounce) clamshell baby spinach
• 1 (1-pound) clamshell baby arugula
• ½ small head green cabbage (or 1 small bag pre-shredded)
• ½ small head red cabbage (or 1 small bag pre-shredded)
• 1 package baby romaine lettuce leaves
• 1 large head iceberg or romaine lettuce
• 1 (1-pound) package cherry or grape tomatoes
• 2 large heirloom tomatoes
• 2 medium red onions
• 3 small yellow onions

Meat, Poultry & Fish

• 1 (6-ounce) package sliced Nova lox (smoked salmon)
• 1 pound boneless, skinless chicken breasts (or 13 ounces cooked or canned chicken)
• 2 raw Italian chicken sausage links
• 1 small package sliced deli turkey breast (about 6 ounces)
• 1 small package sliced Genoa salami
• 1 small package turkey pepperoni
• 1 small package capicola (about 2 ounces if from deli counter)
• 1½ pounds (4) cod or white fish fillets
• 2½ pounds boneless center-cut pork loin roast
• 1 pound large peeled and deveined shrimp
• 1¼ pounds strip, sirloin or flank steak

Condiments & Spices

• Extra virgin olive oil
• Canola or avocado oil
• Cooking spray
• Olive oil spray or oil mister
• Kosher salt
• Freshly ground black pepper
• Balsamic glaze
• Optional bagel toppings: everything bagel seasoning, poppy seeds, dried garlic flakes, dried onion flakes
• Regular or light mayonnaise
• Frank’s RedHot Sauce
• White wine vinegar
• Garlic powder
• Sriracha sauce
• Red wine vinegar
• Sesame seeds
• Italian seasoning
• Furikake (or sesame seeds for poke bowl)
• Reduced-sodium soy sauce
• Sesame oil
• Smoked paprika
• Cumin
• Chili powder
• Oregano
• Hickory liquid smoke
• BBQ sauce
• Dijon mustard
• Crushed red pepper flakes

Dairy & Refrigerated

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 (9-inch) deep-dish pie crust
• 1 (16-ounce) container low-fat or whole milk cottage cheese
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (5.3-ounce) plus 1 (32-ounce) container nonfat plain Greek yogurt
• 1 small box unsalted butter
• 1 small package blue cheese
• 1 small wedge fresh Parmesan cheese
• 1 package sliced provolone or mozzarella
• 1 (8-ounce) package shredded part-skim mozzarella/provolone blend
• 1 pint low-fat milk or plain unsweetened almond milk
• 1 (8-ounce) container nonfat milk (or substitute low-fat milk in quiche)
• 1 (8-ounce) carton half-and-half
• 2 (14-ounce) packages extra-firm tofu

Grains

• 1 small loaf sliced sourdough bread
• 1 small package corn tortillas
• 1 package whole wheat hamburger buns
• 1 small package unbleached all-purpose flour
• 1 small package dry brown rice (or 2¾ cups cooked)
• 1 package angel hair pasta

Canned & Jarred

• 1 (5-ounce) can skinless wild pink or red salmon in water
• 1 (14-ounce) can petite diced tomatoes
• 1 small jar pickled pepperoncini or banana peppers
• 1 (2.25-ounce) can sliced black olives
• 1 small jar pizza sauce or marinara
• 1 small jar powdered peanut butter (such as PB2)

Frozen

• 1 medium bag frozen blueberries
• 1 small bag shelled edamame

Miscellaneous Dry Goods

• Baking powder
• Cornstarch
• 1 bottle dry white wine

*You can choose gluten-free alternatives where needed.