14-Day Healthy Meal Plan (May 4- May 17)

Week 1 Shopping List (May 4-May 10)

Produce

• 5 medium oranges
• 1 medium pears (any variety)
• 3 medium apples (any variety)
• 3 medium limes
• 1 medium lemon
• 1 medium head garlic
• 1 (2-inch) piece ginger
• 1 (1-pound) clamshell fresh strawberries
• 1 (6-ounce) container fresh blueberries
• 2 (6-ounce) container fresh blackberries or raspberries
• 2 medium heads cauliflower
• 1 ¾ pounds broccoli florets
• 1 medium (5-ounce) and 4 large (6-ounce) Hass avocados
• 2 pounds (1 large OR 2 medium) eggplant
•  small cucumbers
• 1 small English cucumber
• 1 small and 2 large bunches scallions
• 1 small bunch celery
• 2 small carrots
• 1 small green bell pepper (can sub ¼ of the red or yellow pepper in Cucumber Salad, if desired)
• 1 medium red bell pepper
• 1 medium yellow bell pepper
• 1 large bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh oregano (can sub ½ teaspoon fresh parsley in Cucumber Salad, if desired)
• 1 small bunch fresh chives (can sub 1 teaspoon scallion greens in Shrimp Stack, if desired)
• 1 small head (or bag of pre-shredded) cabbage
• 1 medium head endive
• 1 (5-ounce) bag/clamshell baby arugula
• 1 (5-ounce) bag/clamshell mixed greens
• 1 dry pint grape or cherry tomatoes
• 2 medium vine-ripened tomatoes
• 1 small and 1 large yellow onion
• 1 small red onion

Meat, Poultry and Fish

• 1 ½ pounds boneless, skinless chicken breasts
• 1 1/3 pounds 93% lean ground turkey
• 1 ½ pounds 93% lean ground beef
• 1 pound wild salmon fillet
• ½ pound peeled and deveined cooked (or raw) shrimp (buy frozen and defrost as needed)
• 1 ¾ pounds chicken drumsticks

Grains*

• 1 medium package corn tortillas
• 1 loaf sliced whole grain bread
• 1 package quick cooking oats
• 1 package angel hair spaghetti
• 1 (14-ounce) box instant brown rice (such as Uncle Ben’s)
• 1 package panko breadcrumbs
• 1 package all-purpose unbleached flour
• 1 package reduced carb whole wheat tortillas (I like La Tortilla Factory)
• 1 package dry short grain brown rice

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)
• Honey
• Light vinaigrette (or ingredients to make your own)
• NuNaturals liquid stevia or sweetener of your choice
• Adobo seasoning (can sub salt in Chicken Tacos, if desired)
• Garlic powder
• Cumin
• Thyme
• Worcestershire sauce
• Bay leaves
• Regular or light mayonnaise
• Sriracha sauce
• Red wine vinegar
• Vanilla extract
• Pure maple syrup
• Rice vinegar
• Reduced sodium soy sauce*
• Sesame seeds
• Sesame oil
• Furikake
• Ketchup
• Hot sauce (optional, for Avocado Toast)
• Rice wine

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 box butter
• 1 quart unsweetened almond milk
• 1 small wedge Pecorino Romano cheese
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) container nonfat plain yogurt (I like Stonyfield)
• 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
• 1 pint 1% buttermilk
• 1 (16-ounce) bag part skim shredded mozzarella cheese
• 1 (8-ounce) bag reduced fat shredded cheddar and jack cheese blend
• 1 block feta cheese

Frozen

• 1 medium bag frozen blueberries
• 1 small bag peas and carrots

Canned and Jarred

• 1 large jar marinara sauce (or ingredients to make your own)
• 1 small jar pitted Kalamata olives
• 1 small jar peanut butter
• 1 small jar chunky salsa
• 1 (5-ounce) can tuna in water
• 1 jar alcapparado (or capers or green olives)
• 1 (15-ounce) can chickpeas
• 1 (32-ounce) carton chicken broth
• 1 (8-ounce) can tomato sauce

Misc. Dry Goods

• 1 small bag chopped walnuts
• Baking powder
• Baking soda
• 1 small package granulated sugar

*You can buy gluten free, if desired

Week 2 Shopping List (May 11-May 17)

Produce

• 1 medium orange
• 3 medium pears (any variety)
• 1 medium banana
• 1 (6-ounce) clamshell fresh blueberries
• 1 large head garlic
• 3 medium shallots
• 2 pounds Yukon gold potatoes
• 12 ounces green beans
• 2 medium bunches scallions
• 1 small carrot
• 3 medium and 3 large red bell peppers
• 1 small green bell pepper
• 4 medium limes
• 1 small head green cabbage
• ½ small head purple cabbage
• 1 (5-ounce) bag/clamshell baby spinach
• 1 medium bunch fresh cilantro
• 1 small bunch fresh basil
• 3 medium plum tomatoes
• 2 medium vine-ripened tomatoes
• 2 small and 1 medium yellow onion
• 1 small red onion

Meat, Poultry and Fish

• 1 1/3 pound 93% lean ground turkey
• 2 pounds boneless pork shoulder roast
• 1 pound (4) skinless firm white fish fillets (such as cod, snapper or mahi mahi)
• ¾ pound (3) boneless, skinless chicken thighs
• 1 pound 93% lean ground turkey

Grains*

• 1 package 100 calorie sandwich rolls or deli thin flats
• 1 package ziti pasta
• 1 package pasta shells (I love Delallo)
• 1 package dry brown rice (Can sub 1 ½ cups cooked long grain rice in Stuffed Peppers, if desired)
• 1 small loaf whole grain sliced bread (can sub ½ a roll for toast [Wed breakfast], if desired)
• 1 package corn tortillas
• 1 package dry long grain rice
• 1 package quick oats
• 1 package all-purpose unbleached flour

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)
• Light mayonnaise
• Oregano
• Honey
• Chili powder
• Paprika
• Cinnamon
• Garlic powder
• Crushed red pepper flakes
• Balsamic vinegar
• Worcestershire sauce
• Vanilla extract
• Apple cider vinegar
• Cumin
• Chili lime seasoning (such as Tajin Classic)
• Bay leaves
• Sazon (can sub paprika in Lentil Soup, if desired)
• Better than Bouillon Chicken Base
• NuNaturals liquid stevia or sweetener of your choice

Dairy & Misc. Refrigerated Items

• 2 ½ dozen large eggs
• 12 ounces feta cheese
• 1 (8-ounce) package shredded reduced fat sharp cheddar cheese
• 1 (8-ounce) package shredded part skim mozzarella cheese
• 1 (17.5-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) container nonfat ricotta cheese
• 1 small wedge Parmesan cheese
• 1 (8-ounce) container heavy cream
• 1 pint 2% milk
• 1 (8-ounce) container skim milk (can buy a larger 2% and sub ¼ cup Mashed Potatoes, if desired)
• 1 (8-ounce) container unsweetened almond milk
• 1 tub whipped butter
• 1 (8-ounce) container light sour cream

Frozen

• 1 (10-ounce) package spinach
• 1 small package mixed vegetables

Canned and Jarred

• 1 (28-ounce) can crushed tomatoes
• 1 (10-ounce) can RoTel tomatoes with green chilies
• 1 (14.5-ounce) can red beans
• 1 (15-ounce) can tomato sauce
• 1 (15-ounce) can refried beans
• 1 (15-ounce) can black beans
• 1 (32-ounce) carton reduced sodium chicken broth

Misc. Dry Goods

• 1 small bag chopped walnuts or pecans
• Chia seeds
• 1 small package granulated sugar (optional for Banana Mug Muffins)
• Baking powder
• 1 pound dried lentils
• Optional muffin toppings: mini chocolate chips, sprinkles, hemp seeds, etc.

*You can buy gluten free, if desired