7 Day High Protein Diet Meal Plan

Shopping list

Produce

• 4 medium oranges
• 1 (12-ounce) container fresh strawberries
• 1 (6-ounce) container fresh berries (your choice)
• 1 small PLUS 1 medium lime
• 3 medium PLUS 1 large lemon
• 4 medium (6-ounce) Hass avocados
• 2 medium cucumbers
• 1 small bell pepper (your choice, for Breakfast Scramble)
• 1 small jalapeño (optional, for Guacamole)
• 2 pounds baby gold or red potatoes
• 1 pound string beans
• 1 pound radishes
• 1 pound Brussels sprouts
• 1 small bunch celery
• 4 heads baby bok choy
• 2 large heads garlic
• 1 (1-inch) piece fresh ginger
• 1 pound broccoli florets
• 1 small bag baby carrots
• 2 medium bunches scallions (you need about 14)
• 1 large bag slaw mix (such cabbage with carrots or broccoli slaw)
• 1 (12-ounce) clamshell/bag baby spinach
• 1 (12-ounce) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag mixed greens
• ¾ pound Romaine hearts (or 1 large head Romaine lettuce)
• 1 small head Romaine or Bibb lettuce
• 1 small bunch/container fresh dill
• 1 small bunch fresh cilantro
• 1 medium bunch fresh Italian parsley
• 1 medium tomato (optional, for Guacamole)
• 1 small PLUS 2 medium red onions
• 1 small yellow onion

Meat, Poultry and Fish

• 1 pound 99% lean ground turkey
• 1 pound 93% lean ground turkey
• 2 pounds 93% lean ground chicken
• 2 pounds (5) boneless, skinless chicken breasts
• 3 links (8 ½ ounces total) sweet Italian turkey or chicken sausage
• 1 small package diced pancetta (if buying from the deli, you need 1 ounce)
• ¾ pound fresh deli or cooked roast beef
• 1 pound peeled and deveined, tail-off jumbo shrimp
• 1 ½ pounds (4) white fish fillets (such as branzino, red snapper, halibut, cod, etc.)
• 1 ½ pounds (4) bone-in pork chops

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Avocado oil spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Adobo seasoning salt
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Smoked paprika
• Cayenne pepper
• Oregano
• Vanilla bean paste or vanilla extract
• Nutmeg
• Mayonnaise
• Frank’s RedHot Sauce
• Red wine vinegar
• Onion powder
• Dried parsley
• Balsamic vinegar
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Sweet chili sauce
• Chili crunch (such as S & B)
• Sriracha sauce
• Crushed red pepper flakes
• Dijon mustard
• Mirin or dry sherry

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 bottle/jar light blue cheese dressing (or ingredients to make your own. Optional, for Buffalo Chicken Wraps)
• 1 (1-pound) container extra-firm tofu
• 1 small package egg roll wrappers
• 1 small box butter
• 1 (8-ounce) container half and half
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) container almond, oat, or milk of your choice
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) container plain whole milk Greek yogurt
• 1 medium wedge fresh Parmesan cheese
• 1 (16-ounce) container low fat cottage cheese (I love Good Culture)
• 1 (8-ounce) log or ball fresh mozzarella cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 small block or bag shredded light Havarti or cheddar cheese

Grains*

• 1 (10-ounce) baguette or French bread
• 1 medium bag tortilla chips
• 1 small package corn tortillas (you need 8)
• 1 small package dry brown rice (or 2 cups pre-cooked)
• 1 small package dry white rice (or 4 cups pre-cooked)
• 1 package whole wheat spaghetti

Canned and Jarred

• 1 (4-ounce) can tomato sauce
• 1 (25-ounce) jar tomato basil pomodoro sauce (or your favorite marinara)
• 1 small jar/container salsa (can buy fresh refrigerated, if desired)
• 1 small jar sundried tomatoes in oil
• 1 medium jar roasted red pepper
• 1 (14-ounce) can artichoke hearts
• 1 medium jar capers
• 1 small jar pitted green olives
• 1 small jar/can anchovy fillets
• 1 (6-ounce) can wild albacore tuna in water
• 1 (15-ounce) can chickpeas
• 1 (14-ounce) can/carton chicken stock or broth
• 1 small jar peanut butter

Frozen

• 1 small package shelled edamame
• 1 large bag frozen blueberries (you need almost 3 cups)
• 1 large bag frozen sliced strawberries (you need almost 3 cups)

Misc. Dry Goods

• 1 small package slivered almonds (if buying from bulk bin, you need 1 ½ tablespoons)
• 1 small package shelled roasted pistachios (if buying from bulk bin, you need ½ cup)
• Monk fruit sweetener, honey, maple syrup or sweetener of your choice
• 1 small package vanilla protein powder
• Chia seeds (optional, for Smoothie Bowl)

Non-Food Items

*You can buy gluten free, if desired