Free 7 Day Healthy Meal Plan (June 24-30) - Recipe Chronicle (2024)

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love starting my week with gratitude, affirmations and intentions, so I included a space for that as well. I hope you will love this as much as I do!

Shopping list

Produce

• 4 medium plums
• 6 medium peaches
• 2 (6-ounce) containers fresh berries (your choice)
• 2 medium limes
• 1 medium lemon
• 2 large heads garlic
• 1 medium shallot
• 1 (4-inch) piece fresh ginger
• 2 small PLUS 3 medium red bell peppers
• 1 medium yellow bell peppers
• 4 pounds zucchini
• 4 medium (6-ounce) Hass avocados
• 1 pound fresh green beans
• 2 (12-ounce) packages riced cauliflower
• 2 medium carrots (or 1 small bag pre-shredded)
• 2 large bunches scallions
• 3 ounces sliced mushrooms
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh basil
• 1 (5-ounce) bag/clamshell baby arugula
• 1 (1-pound) bag/clamshell mixed greens
• 1 small head Iceberg lettuce
• 1 (1-pound) container cherry or grape tomatoes
• 2 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 2 small PLUS 2 medium red onions
• 1 small PLUS 3 medium yellow onions

Meat, Poultry and Fish

• 3 pounds (8) boneless, skinless chicken breasts
• 1 1/3 pounds 93% lean ground turkey
• ¾ pound turkey or chicken breakfast sausage
• ¾ pound thin sliced deli turkey breast (I like Boar’s Head)
• 1 package center-cut bacon
• 1 ½ pounds peeled and deveined shrimp
• 1 ½ pounds (4) skinless wild salmon fillets
• 2 pounds flank steak

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)
• Garlic powder
• Onion powder
• Dried parsley
• Smoked paprika
• Paprika
• Italian seasoning
• Cayenne pepper
• Balsamic glaze
• Reduced sodium soy sauce*
• Curry powder
• Sriracha sauce
• Chipotle chili powder
• Cinnamon
• Honey
• Crushed red pepper flakes
• Rice vinegar
• Red wine vinegar
• Pure maple syrup
• Sesame oil
• Regular or light mayonnaise

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 1 quart liquid egg whites
• 2 (14-ounce) packages extra-firm tofu
• 1 small box butter
• 1 (8-ounce) block reduced fat cream cheese
• 1 pint nonfat milk
• 1 (8-ounce) container almond milk or milk of your choice
• 1 (8-ounce) bag shredded reduced fat shredded cheddar cheese
• 1 (8-ounce) block or bag shredded sharp cheddar cheese
• 1 (4-ounce) chunk fresh mozzarella
• 1 medium wedge fresh Parmesan cheese
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)

Grains*

• 1 package corn or taco size low carb tortillas (such as La Tortilla Factory Whole Wheat Low Carb)
• 1 package dry orzo pasta
• 1 package whole wheat seasoned breadcrumbs
• 1 package dry brown rice (or 3 cups pre-cooked)
• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 (8-ounce) loaf wheat ciabatta or sour dough bread

Canned and Jarred

• 1 (15-ounce) can Great Northern or white kidney beans
• 1 (14-ounce) can hearts of palm
• 1 (14-ounce) can chicken broth
• 2 (5-ounce) cans light tuna in water
• 1 small jar smooth peanut butter

Frozen

• 1 large package shelled edamame (you need 3 cups)

Misc. Dry Goods

• 1 small package peanuts (if buying from bulk bin, you need ¼ cup)
• 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
• 1 small package chia seeds (if buying from bulk bin, you need 2 tablespoons)
• 1 small bottle white wine
• 1 small package brown sugar
• 1 small package vanilla protein powder

Non-Food Items

• Toothpicks

*You can buy gluten free, if desired