7 Day High Protein Diet Meal Plan

Purchasing listing

Produce

• 1 medium (ripe) banana
• 1 dry pint blueberries
• 1 (12-ounce) container recent strawberries
• 1 (6-ounce) container berries (your selection)
• 1 ½ kilos seedless purple or inexperienced grapes
• 1 medium lime
• 2 medium PLUS 1 giant lemon
• 2 small (5-ounce) Hass avocados
• 2 medium (7-ounce) zucchini
• 1 medium English cucumber
• 2 medium purple bell peppers
• 1 medium head broccoli florets
• 2 kilos (4 medium) Yukon Gold potatoes
• 1 giant Russet or Yukon Gold potato
• 1 pound Brussels sprouts
• 2 medium heads garlic
• 4 medium shallots
• 6 ounces recent peas (can sub a small bag of frozen, if desired)
• ½ pound sliced child bella mushrooms
• 1 giant bunch scallions (you want about 12)
• 1 small bunch recent Italian parsley
• 1 small bunch recent cilantro
• 1 small bunch/container recent thyme
• 1 (1-pound) clamshell/bag recent child spinach
• 1 (1-pound) clamshell/bag recent child arugula
• 1 giant head Iceberg lettuce
• 1 small head Romaine lettuce
• 1 medium PLUS 1 giant vine-ripened tomato
• 2 medium plum tomatoes
• 1 dry pint cherry or grape tomatoes
• 4 medium candy yellow onions
• 1 small yellow onion
• 1 small purple onion
• Recent salsa or guacamole (elective, for serving with Breakfast Quesadilla)

Meat, Poultry and Fish

• 1 package deal recent or frozen hen breakfast sausage hyperlinks (you want about 5 ounces)
• 1 ½ kilos (3) boneless, skinless hen breasts
• 1 pound boneless, skinless hen thighs (can sub breasts in French Onion Soup, if desired)
• 1 ¼ kilos 93% lean floor turkey
• 2 kilos 93% lean floor beef
• 2 kilos lean boneless pork sirloin (heart rib) roast
• 1 ¼ kilos (4) skinless white agency fish fillets (equivalent to grouper, flounder, bass or halibut)
• 1 ½ kilos peeled and deveined shrimp
• 1 package deal heart lower bacon
• ¾ pound sliced deli hen or turkey breast

Condiments and Spices

• Further 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 recent peppercorns)
• Floor cinnamon
• Sesame oil
• Honey
• Sriracha sauce
• Seasoned rice vinegar
• Black and white sesame seeds
• Crimson wine vinegar
• Sherry vinegar
• Bay leaves
• Mayonnaise
• Cumin
• Chili powder
• Paprika
• Oregano
• Crushed purple pepper flakes
• Soy sauce*
• Balsamic vinegar
• Parsley

Dairy & Misc. Refrigerated Gadgets

• 1 quart liquid egg whites
• 1 dozen giant eggs
• 1 (8-ounce) container nonfat milk
• 1 pint milk of your selection (almond, oat, and so forth.)
• 1 (8-ounce) container half and half
• 1 (6-ounce) PLUS 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (8-ounce) block 1/3 much less fats cream cheese
• 1 small tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
• 1 small field butter
• 1 small tub mild bitter cream
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) block or bag shredded lowered fats shredded cheddar
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 6 ounces (12 skinny slices) Gruyere or Swiss cheese
• 1 small package deal feta cheese
• 1 medium wedge recent Parmesan cheese

Grains*

• 1 small package deal fast oats
• 1 package deal (7-inch) low carb tortillas (equivalent to Mission Carb Steadiness)
• 1 package deal crunchy corn taco shells (you want at the very least 8 or as much as 16 should you don’t freeze leftover meat)
• 1 medium package deal dry brown rice (or 5 cups pre-cooked)
• 1 small package deal dry stone-ground polenta
• 1 small package deal dry quinoa
• 1 small baguette or sourdough loaf
• 1 package deal dry quick complete wheat pasta (equivalent to cellentani or fusilli)
• 1 package deal dry (NOT no-boil) lasagna noodles
• 1 giant bag tortilla chips
• 1 small package deal unbleached all-purpose flour
• 1 package deal seasoned breadcrumbs

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar pesto (or ingredients to make your own)
• 1 jar marinara (or ingredients to make your own)
• 1 (16-ounce) can tomato sauce
• 1 (5-ounce) can albacore tuna in water
• 1 small jar capers
• 1 small jar pitted Kalamata olives
• 2 (32-ounce) cartons hen bone broth
• 1 (15-ounce) can common or low sodium hen broth

Frozen

• 1 giant bag blueberries (you want about 3 cups)
• 1 giant bag sliced strawberries (you want about 3 cups)

Misc. Dry Items

• 1 small package deal slivered almonds (if shopping for from bulk bin, you want 1 ounce)
• 1 small container vanilla protein powder
• Corn starch
• 1 small bottle mild white wine

Non-Meals Gadgets

*You should buy gluten free, if desired