7 Day High Protein Diet Meal Plan

Shopping list

Produce

• 7 medium (ripe) bananas
• 1 (1-pound) container fresh strawberries
• 1 medium Honey Crisp apple
• 1 medium Navel orange
• 7 medium limes
• 3 medium PLUS 1 large lemon
• 1 small (5-ounce) Hass avocado
• 3 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 1 small red bell pepper
• 1 small yellow bell pepper
• 1 small PLUS 1 medium heads cauliflower
• 1 medium head broccoli florets
• 1 pound green beans
• 3 ounces white mushrooms
• 1 small bunch celery
• 1 large sweet potato (about 12 ounces)
• 1 pound baby gold or red potatoes
• 2 pounds Yukon gold potatoes
• 1 large bunch scallion greens (you need about 10)
• 1 large bunch fresh cilantro
• 2 medium bunches fresh Italian parsley
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh rosemary
• 1 small bunch/container fresh dill (optional, for topping Mediterranean Sheet Pan)
• 1 (5-ounce) PLUS 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag baby arugula
• 1 large bag coleslaw mix
• 2 large heads Romaine lettuce
• 1 dry pint cherry or grape tomatoes
• 2 large vine-ripened tomatoes
• 2 small red onions
• 3 small yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 1 (6 to 8-ounce) package sliced Nova lox
• 6 ounces thin sliced deli turkey
• 2 ounces Capicola
• 1 small package sliced genoa salami
• 1 package turkey pepperoni
• 1 (1.75-ounce) link chorizo sausage
• 2 rotisserie chickens (or 2 ¼ pound raw chicken breasts and cook yourself)
• 1 pound 93% lean ground turkey
• 1 ½ pounds (4) sirloin steaks
• 2 pounds peeled and deveined jumbo shrimp
• 1 pound peeled and deveined large shrimp
• 3 dozen little neck clams
• 1 pound bay scallops
• 2 pounds New Zealand spring racks of lamb

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)
• Vanilla extract (optional, for Strawberry Smoothie)
• Pure maple syrup
• Optional bagel toppings: everything bagel seasoning, poppy seeds, onion flakes, etc.
• Toasted sesame seeds
• Reduced sodium soy sauce
• Toasted sesame oil
• Sriracha sauce or Sambal Oelek
• Mayonnaise
• Red wine vinegar
• Italian seasoning
• Cumin
• Paprika
• Garlic powder
• Bay leaves
• Dijon mustard
• Balsamic vinegar

Dairy & Misc. Refrigerated Items

• 1 container hummus (any variety)
• 2 dozen large eggs
• 1 pint liquid egg whites
• 1 (8-ounce) container nonfat milk (can sub ¼ cup low fat in Mashed Potatoes, if desired)
• 1 quart low fat milk or dairy free milk of choice
• 1 (16-ounce) container low fat cottage cheese (I love Good Culture)
• 1 (5.3-ounce) container nonfat plain Greek yogurt
• 1 small tub regular or light sour cream
• 1 small box unsalted butter or dairy free butter
• 1 tub whipped butter (can sub unsalted plus a pinch of salt in Mashed Potatoes, if desired)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) bag shredded or block pepper jack cheese
• 1 small wedge fresh Parmesan cheese
• 1 small package feta cheese

Grains*

• 1 package (8-inch) low-carb whole wheat tortillas (such as La Tortilla Factory)
• 2 (8-ounce) multigrain baguettes
• 1 package dry spinach ricotta tortellini (I like Delallo)
• 1 package panko plain breadcrumbs
• 1 small package unbleached all-purpose flour
• 1 small package quick oats
• 1 package lasagna noodles (NOT no-boil)

Canned and Jarred

• 1 (2.6-ounce) packet light tuna in water
• 1 small jar pepperoncini or banana peppers
• 1 small jar capers
• 1 (2.25-ounce) can sliced black olives
• 1 (4-ounce) can mild diced green chiles
• 1 jar marinara (or ingredients to make your own)
• 1 small jar pesto (or ingredients to make your own)
• 1 (14-ounce) can chicken broth or bone broth

Frozen

• 1 small package shelled edamame
• 1 medium bag strawberries (you need 2 ¼ cup)

Misc. Dry Goods

• 1 small package ground flax (meal)
• 1 small container unflavored protein powder
• 2 (11-ounce) cartons liquid Orgain vanilla protein shake
• 1 small package dry roasted peanuts (if buying from bulk bin, you need ¼ cup)
• 1 small package walnut halves (if buying from bulk bin, you need ¼ cup)
• 1 small jar powdered peanut butter (such as PBfit or PB2)
• 1 small container/package agave nectar or granulated sugar
• 1 bottle dry white wine
• Baking powder

*You can buy gluten free, if desired