7 Day High Protein Diet Meal Plan

Shopping list

Produce

• 1 small cantaloupe
• 6 small mangos
• 2 medium kiwi
• 1 large peach
• 1 (6-ounce) container fresh blackberries
• 1 (6-ounce) container fresh raspberries
• 1 (6-ounce) container fresh blueberries
• 1 (12-ounce) container fresh strawberries
• 1 medium banana
• 4 medium lemons
• 4 medium limes
• 1 small (5-ounce) Hass avocado
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 1 small bunch celery
• 1 small bag baby carrots
• ½ pound baby bella mushrooms
• 1 pound asparagus
• 1 medium English cucumber
• 1 pound zucchini
• 1 small PLUS 3 medium red bell peppers
• 1 medium orange bell pepper
• 1 medium head broccoli florets
• 1 small bunch broccolini
• 1 small bunch scallions
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small container/bunch fresh basil
• 1 small container/bunch fresh oregano (optional, for Greek Orzo Salad)
• 1 (5-ounce) clamshell/bag baby spinach
• 1 small head Romaine lettuce
• 1 dry pint cherry or grape tomatoes
• 11 large heirloom or beefsteak tomatoes
• 3 medium red onions
• 1 medium yellow onion

Meat, Poultry and Fish

• 1 link Italian chicken sausage
• 1 package center-cut bacon
• 2 pounds lean boneless pork sirloin roast
• 3 pounds beef top round roast
• 4 pounds boneless, skinless chicken breasts
• 1 ½ pounds (4) white fish fillets such as branzino, snapper, halibut, or cod
• 1 ½ pounds jumbo peeled and deveined shrimp

Condiments and Spices

• Extra 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 fresh peppercorns)
• Honey
• Turmeric
• Regular or light mayonnaise
• Frank’s RedHot sauce
• White wine vinegar
• Garlic powder
• Italian dressing
• Adobo seasoning
• Italian seasoning or ingredients to make your own
• Sazon seasoning
• Regular or reduced sodium soy sauce*
• Sesame oil
• Sesame seeds
• Onion powder
• Bay leaves
• Parsley
• Oregano
• Thyme
• Basil
• Cumin
• Tajin (or other chili lime seasoning)
• Chili powder
• Cayenne pepper
• Red wine vinegar
• Crushed red pepper flakes
• Balsamic vinegar

Dairy & Misc. Refrigerated Items

• 1 (1-pound) package extra firm tofu
• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 package thin sliced provolone cheese
• 1 small package feta cheese
• 1 small package blue cheese
• 1 small package goat cheese
• 1 (8-ounce) bag shredded cheddar cheese (or cheese of your choice)
• 1 (16-ounce) container low fat cottage cheese (I love Good Culture)
• 1 small wedge Pecorino Romano or Parmesan cheese
• 1 quart unsweetened vanilla almond milk
• 1 (32-ounce) container nonfat plain Greek yogurt Grains
• 1 small loaf whole grain bread (I like Dave’s Killer Bread)
• 1 (1-pound) loaf whole wheat Italian or French bread
• 1 package orzo pasta
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package corn tortillas (you need 8)

Canned and Jarred

• 1 (2.6-ounce) package light tuna in water
• 1 small jar pickled jalapenos
• 1 (16-ounce) jar pepperoncini
• 1 small jar pitted kalamata olives
• 1 small jar green olives
• 1 small jar capers
• 1 (15-ounce) can black beans
• 1 (32-ounce) carton low sodium beef broth
• 1 (15-ounce) can reduced sodium vegetable broth
• 1 (15-ounce) can low sodium chicken broth

Frozen

• 1 large package in-pod edamame

Misc. Dry Goods

• 1 small package slivered almonds (if buying from bulk bin, you need ¼ cup)
• 1 single serve packet unflavored protein powder
• 1 small package ground flaxseed (meal)
• 1 small package chia seeds
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need ¼ cup)
• 1 small package dried unsweetened cranberries
• 1 small package shelled raw sunflower seeds (if buying from bulk bin, you need ¼ cup)
• 1 small package stone ground polenta (such as Bob’s Red Mill)
• Monk fruit sweetener, stevia or sweetener of your choice
• Cornstarch or arrowroot powder

*You can buy gluten free, if desired