7 Day High Protein Diet Meal Plan

Procuring checklist

Produce

• 2 small PLUS 1 giant mango
• 2 medium oranges
• 8 medium clementines (or Cuties)
• 2 medium lemon
• 2 medium limes
• 2 Key limes (can sub 1 small common lime when you can’t discover Key)
• 2 medium kiwi
• 4 medium pears
• 1 medium ripe banana
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece contemporary ginger
• 1 small (5-ounce) Hass avocado
• 4 medium purple bell peppers
• 4 medium Russet or Idaho potatoes (about 7 ounces every)
• 1 small cucumber
• 1 small bag child carrots
• 1 small bunch celery
• 2 medium ears of corn (or 1 small bag frozen kernels)
• 1 ½ kilos broccoli florets
• 1 giant head cauliflower
• 1 small bunch scallions
• ½ small head white cabbage
• 1 giant bag tri-color coleslaw combine (you want 6 cups)
• 1 small head Romaine lettuce
• 1 medium head Escarole
• 1 small head Iceberg lettuce (can sub 2 leaves Romaine on Turkey Membership, if desired)
• 1 (5-ounce) clamshell/bag blended greens
• 1 small bunch/container contemporary thyme
• 1 small bunch/container contemporary sage
• 1 small bunch/container contemporary dill
• 1 small bunch/container contemporary chives (can sub scallions for garnish on Egg Salad, if desired)
• 1 dry pint cherry or grape tomatoes
• 1 small vine-ripened tomato
• 1 small purple onion
• 2 small PLUS 1 medium PLUS 1 giant yellow onion

Meat, Poultry and Fish

• 1 pound 93% lean floor turkey, pork, bison or rooster
• 1 pound 93% lean floor beef
• 2 kilos beef chuck roast
• 1 package deal center-cut bacon
• 3 ounces sliced deli turkey breast
• 6 ounces sliced pastrami or corned beef
• ¾ pound Italian rooster sausage
• ¾ pound (2) skin-on wild salmon fillets
• 1 ½ kilos (4) skinned white fish fillets (equivalent to mahi mahi, grouper, purple snapper, or tilapia)
• 1 rotisserie rooster
• 1 ½ kilos (3) boneless, skinless rooster breasts

Condiments and Spices

• Further virgin olive oil
• Canola oil
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or contemporary peppercorns)
• Fennel seeds
• Pink wine vinegar
• Paprika
• Sizzling paprika
• Nutmeg
• Cayenne pepper
• Turmeric
• Common or mild mayonnaise
• Optionally available bagel toppings: equivalent to every thing bagel seasoning, sesame seeds, poppy seeds, garlic flakes, onion flakes, and so on.
• Gentle French dressing (or make your individual with components in checklist)
• Dijon vinegar
• Seasoned salt
• Ketchup
• Worcestershire sauce
• Frank’s RedHot sauce
• Onion powder
• Apple cider vinegar
• Gochujang sauce
• Decreased sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Cumin
• Chili powder
• Garlic powder
• Crushed purple pepper flakes (non-compulsory, for Pasta with Italian Sausage)
• Thyme
• Oregano
• Caraway seed
• Dried bay leaves

Dairy & Misc. Refrigerated Gadgets

• 1 18-pack giant eggs
• 1 small package deal egg roll wrappers
• 2 (14-ounce) packages additional agency tofu
• 1 container or package deal sauerkraut
• 1 small container mild bitter cream
• 1 small field butter
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 small container lowered fats bitter cream
• 1 pint nonfat milk
• 1 quart unsweetened vanilla almond milk
• 1 (16-ounce) package deal shredded lowered fats Swiss cheese
• 1 giant wedge contemporary Parmesan or Parmigiano Reggiano cheese

Grains*

• 1 small loaf sourdough or complete grain sliced bread
• 1 small package deal unbleached all-purpose flour
• 1 small package deal coarse yellow cornmeal
• 1 package deal seasoned complete wheat breadcrumbs
• 1 (16-ounce) package deal quick pasta equivalent to penne, rotini, and so on.
• 1 (12-ounce) package deal egg noodles
• 1 small package deal dry brown rice (or 5 cups pre-cooked)

Canned and Jarred

• 1 small jar/can anchovy fillets
• 1 small jar horseradish
• 1 (15-ounce) can lowered sodium black beans
• 1 (15-ounce) can cannellini beans
• 1 (10-ounce) can RoTel delicate diced tomatoes with inexperienced chilies
• 1 (8-ounce) can tomato sauce
• 1 (15-ounce) can crushed tomatoes
• 1 (32-ounce) carton common or low sodium rooster broth
• 1 (14-ounce) can low sodium beef broth
• 1 small jar dill pickles

Misc. Dry Items

• 1 small package deal unflavored pea or whey protein powder
• Monk fruit sweetener or sweetener of selection (can use honey in Chia Pudding, if desired)
• Baking powder
• 1 small package deal granulated sugar
• 1 small package deal brown sugar (non-compulsory, for Goulash)
• 1 small package deal dried unsweetened shredded coconut (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal chia seeds (if shopping for from bulk bin, you want ½ cup)
• 1 small package deal floor flax or flax meal
• 1 bottle or can mild beer, equivalent to Corona Gentle (can sub beef broth in Beef Chili, if desired)
• 1 small bottle dry sherry or white wine

*You should purchase gluten free, if desired