7 Day High Protein Diet Meal Plan (Week 5)

Purchasing checklist

Produce

• 4 medium oranges
• 1 medium apple
• 3 medium ripe bananas
• 1 (6-ounce) container recent blueberries
• 1 massive lemon
• 2 small (5-ounce) Hass avocados
• 3 medium heads garlic
• 1 medium shallot
• 2 medium PLUS 1 massive cucumbers
• 1 massive English cucumber
• 5 mini (Persian) cucumbers (can sub 2 medium English cucumbers, if desired)
• 1 ½ kilos (3 medium) zucchini
• 1 medium yellow squash
• 3 medium PLUS 2 massive pink bell peppers
• 2 massive cubanelle peppers
• 2 kilos inexperienced beans
• 1 ½ kilos child bella or massive white mushrooms
• 1 ¼ kilos candy potatoes
• 2 kilos Yukon Gold potatoes
• 1 small bunch celery
• 1 medium package deal child carrots
• 2 medium bunches scallions (you want about 13)
• 1 massive bunch/container recent chives
• 1 small bunch/container recent thyme
• 1 small bunch/container recent rosemary
• 1 small bunch/container recent sage
• 1 small bunch/container recent basil
• 1 small bunch recent Italian parsley
• 1 medium PLUS 1 massive bunch recent cilantro
• 1 medium bunch recent culantro (optionally available, if you could find it, for sofrito)
• 1 (5-ounce) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag child arugula
• 1 small head Iceberg lettuce
• 1 (1-pound) container grape or cherry tomatoes
• 1 small vine-ripened tomato
• 2 massive Vidalia onions
• 1 small pink onion
• 1 small PLUS 3 medium PLUS 1 massive yellow onions
• Crudites of your alternative for Autumn Whipped Ricotta dip: comparable to endive, uncooked golden beets, orange cauliflower or carrots

Meat, Poultry and Fish

• 1 (16-pound) recent turkey (should buy frozen, if desired)
• 3 ounces sliced deli turkey (can sub recent turkey in Turkey Membership, if desired)
• 1 small package deal center-cut bacon
• 1 package deal turkey or rooster andouille sausage or kielbasa
• 13 ounces candy Italian rooster sausage
• 1 ½ kilos 93% lean floor turkey
• 1 pound peeled and deveined jumbo shrimp
• ¾ pound cooked, peeled shrimp (should buy 1 pound uncooked and prepare dinner your self, if desired)
• 1 ½ kilos (6) boneless, skinless rooster thighs
• 1 pound (2) boneless, skinless rooster breasts

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)
• Turmeric
• Cinnamon
• Garlic powder
• Paprika
• Balsamic vinegar
• Adobo seasoning
• Common or gentle mayonnaise
• Decreased sodium soy sauce*
• Cumin
• Sesame oil
• Sesame seeds
• Sriracha sauce (optionally available, for Tofu Poke Bowl)
• Oregano
• Cajun or Creole seasoning
• Marjoram
• Bells seasoning
• Chili powder
• Bay leaves
• Crimson wine vinegar

Dairy & Misc. Refrigerated Gadgets

• 1 dozen massive eggs
• 1 pint liquid egg whites
• 2 (14-ounce) packages extra-firm tofu
• 1 pint almond milk
• 1 (8-ounce) container skim milk
• 1 pint low fats buttermilk
• 1 tub whipped butter
• 3 (16-ounce) containers low fats cottage cheese (I like Good Tradition)
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (16-ounce) container gentle bitter cream
• 1 (8-ounce) block cream cheese
• 1 (5.3-ounce) container nonfat plain Greek yogurt
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded decreased fats cheddar cheese
• 1 small wedge Gruyere cheese (can sub 1 ounce of one other cheese in Turkey Frittata, if desired)
• 1 small wedge recent Parmesan cheese
• 1 small wedge recent Pecorino Romano (can sub 1/3 cup Parmesan in Spaghetti and Meatballs, if desired)

Grains*

• 1 medium package deal dry brown rice (or 5 cups pre-cooked)
• 1 small loaf thin-sliced entire grain bread
• 1 small package deal fast oats
• 1 package deal Italian seasoned breadcrumbs
• 1 massive bag tortilla chips
• 1 small package deal all-purpose flour
• 1 small package deal corn tortillas
• 1 (1-pound) entire wheat French bread or baguette
• 1 (1-pound) package deal entire wheat spaghetti

Canned and Jarred

• 2 (15-ounce) cans black beans
• 1 (28-ounce) can crushed tomatoes
• 1 (10-ounce) can RoTel diced tomatoes
• 1 (14.5-ounce) can petite diced tomatoes
• 1 (15-ounce) can diced tomatoes
• 1 (4-ounce) can or (4.5-ounce) tube tomato paste
• 1 (8-ounce) can tomato sauce
• 2 (32-ounce) cartons rooster broth
• 3 (32-ounce) cartons decreased sodium rooster broth
• 1 (32-ounce) cartons low sodium rooster broth
• 2 (32-ounce) cartons turkey inventory (or ingredients to make your own)
• 1 (15-ounce) can pumpkin puree
• 1 small can/jar chipotle chilies in adobo sauce
• 2 (2.6-ounce) packet gentle tuna in water

Frozen

• 1 small package deal shelled edamame
• 1 small package deal corn kernels
• 1 (10-ounce) package deal chopped spinach

Misc. Dry Items

• 1 small package deal pea or whey protein powder
• 1 small package deal floor flaxseed (meal)
• 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want 5 tablespoons)
• 1 small package deal slivered almonds (if shopping for from bulk bin, you want about 2 tablespoons)
• 1 small package deal dried cranberries (if shopping for from bulk bin, you want 1/3 cup)
• 1 small package deal shelled pumpkin seeds (if shopping for from bulk bin, you want ¼ cup)
• Cornstarch
• 1 pound dry inexperienced or brown lentils

*You should purchase gluten free, if desired