7-day healthy meal plan (December 20-26)

shopping list

Production

• 2 small Bartlett pears
• 1 medium apple (any variety)
• 2 medium bananas
• 3 medium lemons
• 1 medium lime
• 3 medium grapefruits
• 4 medium oranges
• 2 medium head garlic
• 2 scallions
• 1 (3 inch) slice of ginger
• 1 large (7 ounce) Hass avocado
• 1 pound cauliflower florets
• 1 ½ pound broccoli florets
• 1 pound Brussels sprouts
• 2 ¼ pounds (6 medium) Yukon Gold Potatoes
• 2 pounds green beans
• 1 medium (2 lb) butternut squash
• 1 small red bell pepper
• 1 small bunch of celery
• 3 large carrots
• 1 large bunch green onions
• 1 small head cabbage (or 1 bag pre-shredded)
• 1 small head iceberg lettuce
• 1 small bunch fresh coriander
• 1 small bunch fresh Italian parsley
• 1 small bunch/container of fresh basil (you can dry in Quick Marinara for less than 2 teaspoons if needed)
• 1 small grape ripe tomato
• 1 small red onion
• 2 large Vidalia onions
• 1 medium white onion
• 1 large yellow onion

Meat, poultry and fish

• 3 ounces sliced ​​deli chicken or turkey breast (I like wild boar head)
• 3 ounces (4 slices) low-sodium deli ham (I like wild boar head)
• 1 package center cut bacon
• 1 pound peeled and gutted shrimp
• 2 pounds (approximately 20 pounds) large prawns or large prawns
• 1 pound fresh squid (tube and tentacles)
• 1 ¼ pound boneless pork shoulder
• 1 ½ lb boneless skinless chicken breast steak
• 6 ounces thinly sliced ​​sirloin steak
• 1 (6 to 8 pounds) pecan smoked, spiral-cut ham
• ½ pound chicken or turkey sausage (you can add bacon to the breakfast omelet if needed)

cereals*

• 1 medium-packed unbleached all-purpose flour
• 1 small package white whole wheat flour
• 1 package rotini pasta (I like Delallo)
• 1 medium package dry brown rice (or 9 cups pre-cooked)
• 1 package pure whole wheat breadcrumbs

Condiments and spices

• Extra virgin olive oil
• Rapeseed oil
• Cooking spray
• Olive oil spray (or get mix Mr. Oil)
• Coarse salt (I like Diamond crystal)
• Pepper grinder (or fresh peppercorns)
• mayonnaise
• Optional bagel ball ingredients: bagel seasoning, sesame, poppy seed, dried
• Garlic slices, dried onion slices
• nutmeg
• Chili powder
• Dijon mustard
• Normal or reduced soy sauce*
• Unseasoned rice vinegar
• Roasted sesame oil
• Is Sriracha or Chili Garlic Sauce (optional, serve with fried rice)
• Sweet chili sauce, duck sauce or spicy mustard (optional, used for dipping shrimp omelet)
• Red wine vinegar
• Bay leaf
• Oregano
• Crushed red pepper flakes
• Vanilla extract
• Pure maple syrup
• Garlic powder
• Thyme

Dairy products and miscellaneous.Refrigerated items

• 2 dozen large eggs
• 1 (17.5 oz) container of plain nonfat Greek yogurt (I like Stonyfield or Fage)
• 1 (32 ounce) container of plain nonfat yogurt (I like Stonyefield)
• 1 box of cream cheese with 1/3 less fat
• 1 (8 ounces) chunks or bags of light cheddar cheese
• 1 (8 ounce) bag partially skimmed mozzarella cheese
• 1 package sliced ​​light Swiss cheese
• 4 ounces Gouda cheese
• 1 small wedge of Parmigiano Reggiano (or Parmesan) cheese
• 1 small wedge of Pecorino Romano cheese (if needed, add Parmesan cheese to Shrimp Oreganata)
• 1 quart of skimmed milk
• 1 quart 1% milk
• 1 box butter
• 1 package light butter (if necessary, you can add 2 tablespoons of regular butter to the potato gratin)
• 1 (15 oz) bathtub portion of skimmed ricotta cheese (I like Polly-O)
• 1 packet of egg roll wrapping paper

Cans and cans

• 1 can (15 ounces) organic pumpkin puree
• 1 small can of salsa (optional, for dipping breakfast egg rolls)
• 1 small can roasted red pepper
• 2 (15 oz) cans of polenta
• 1 (28 ounces) crushable tomatoes (I like All red)
• 1 can (13.5 ounces) coconut milk
• 1 small can of candied apricots
• 3 (32 oz) cartons of low-sodium chicken broth
• 1 (32 ounce) carton low-sodium chicken broth
• 1 can (14.5 oz) chicken broth

freezing

• 1 medium package mixed berries
• 1 (12 ounce) package cauliflower
• 1 package (10 ounces) chopped spinach

Miscellaneous dry goods

• baking powder
• baking soda
• 1 packet of granulated sugar
• 1 bottle of dry white wine
• 1 small bottle of dark rum
• 1 (1 pound) bag of dried peas

Non-food

• parchment
• Aluminum foil

*If needed, you can buy gluten-free