7 Day High Protein Diet Meal Plan

Purchasing checklist

Produce

• 2 medium oranges
• 1 massive grapefruit
• 5 medium ripe bananas
• 2 medium pink apples
• 1 small (5-ounce) Hass avocado
• 3 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece contemporary ginger
• 1 medium jalapeno
• 2 small poblano peppers
• 2 massive cubanelle peppers
• 1 small PLUS 1 massive pink bell pepper
• 4 mini (Persian) cucumbers (can sub 1 massive English, if desired)
• 1 small bunch celery
• 1 medium bundle child carrots
• 1 pound child gold or pink potatoes
• 1 pound Brussels sprouts
• 2 bunches broccolini
• ½ pound sliced child bella or cremini mushrooms
• 1 medium bundle riced cauliflower (you want 4 cups)
• 1 small bunch scallions
• 1 massive bunch cilantro
• 1 medium bunch culantro (non-obligatory, for Sofrito, if you will discover it)
• 1 small bunch Italian parsley
• 1 (1-pound) bag/clamshell child spinach
• 1 small head Iceberg lettuce
• 1 small container Pico de Gallo (or components to make your personal)
• 2 medium plum tomatoes
• 1 small pink onion
• 1 small PLUS 3 medium yellow onions

Meat, Poultry and Fish

• ½ pound sliced lean deli ham
• 1 rotisserie hen breast
• 2 kilos 93% lean floor turkey
• ¾ pound 93% lean floor beef
• 1 ½ kilos (6) boneless, skinless hen thighs
• 2 ½ kilos (6) massive boneless, skinless hen breasts
• 1 ¼ kilos (4) skinless salmon fillets
• 2 kilos lean boneless pork sirloin roast

Condiments and Spices

• Additional 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 contemporary peppercorns)
• Non-compulsory bagel toppings: all the pieces bagel seasoning, onion flakes, garlic flakes, and so on,
• Turmeric
• Pure maple syrup
• Garlic powder
• Scorching sauce (similar to Cholula)
• Mayonnaise
• Cumin
• Bay leaves
• Tamari or soy sauce
• Sriracha sauce
• Toasted sesame oil
• Thai candy chili sauce
• Adobo seasoning
• Black and white sesame seeds
• Taco seasoning (or purchase chili powder and make your personal with components in checklist)
• Smoked paprika
• Paprika
• Ancho chili powder
• Purple wine vinegar
• Cayenne pepper
• Worcestershire sauce
• Crushed pink pepper flakes (non-obligatory, for Garlic Broccolini)
• Gochujang
• Mirin
• Oregano
• Floor cloves
• Balsamic vinegar
• Honey
• Italian seasoning

Dairy & Misc. Refrigerated Objects

• 1 18-pack massive eggs
• 1 pint liquid egg whites
• 2 (14-ounce) packages extra-firm tofu
• 1 (8-ounce) block lowered fats cream cheese
• 1 (8-ounce) container unsweetened almond milk or milk of your selection
• 1 (8-ounce) container 2% milk or milk of your selection
• 1 (8-ounce) container half and half
• 1 (16-ounce) container nonfat plain Greek yogurt (Stonyfield or Fage)
• 1 (8-ounce) bundle sliced cheddar cheese
• 1 (8-ounce) bag shredded common or lowered fats sharp cheddar cheese (I like Sargento)
• 1 small bundle queso blanco or cotija cheese
• 1 small wedge contemporary Parmesan cheese

Grains*

• 1 small bundle unbleached all-purpose
• 1 small bundle fast oats
• 1 medium bundle corn tortillas (can purchase 1 small bundle and one bundle of arduous shell, ifdesired)
• 1 (1-pound) bundle orzo pasta
• 1 (1-pound) bundle quick pasta similar to cavatappi, rotini or elbow
• 1 small bundle dry brown rice (or 5 cups pre-cooked)
• 1 small bundle dry stone-ground polenta

Canned and Jarred

• 1 (15-ounce) can white northern or navy beans
• 1 (10-ounce) can RoTel diced tomatoes
• 1 (8-ounce) can tomato sauce
• 1 (8-ounce) can tomato paste
• 1 (14-ounce) can PLUS 1 (32-ounce) carton low sodium hen broth
• 3 (32-ounce) cartons hen broth

Frozen

• 1 small bundle corn kernels
• 1 massive bundle shelled edamame (you want 4 cups)

Misc. Dry Items

• Baking powder
• 1 small bundle granulated sugar
• 1 small bundle floor flax/flax meal
• 1 small bundle unflavored pea or whey protein powder
• 2 (11-ounce) cartons liquid Orgain vanilla protein shake
• 1 small bundle chopped walnuts (if shopping for from bulk bin, you want about 3 tablespoons)
• 1 small bundle dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
• 1 (1-pound) bundle dried inexperienced or brown lentils

*You should purchase gluten free, if desired