7 Day High Protein Diet Meal Plan

Shopping list

Produce

• 2 small PLUS 1 large mango
• 2 medium oranges
• 8 medium clementines (or Cuties)
• 2 medium lemon
• 2 medium limes
• 2 Key limes (can sub 1 small regular lime if you can’t find Key)
• 2 medium kiwi
• 4 medium pears
• 1 medium ripe banana
• 2 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 small (5-ounce) Hass avocado
• 4 medium red bell peppers
• 4 medium Russet or Idaho potatoes (about 7 ounces each)
• 1 small cucumber
• 1 small bag baby carrots
• 1 small bunch celery
• 2 medium ears of corn (or 1 small bag frozen kernels)
• 1 ½ pounds broccoli florets
• 1 large head cauliflower
• 1 small bunch scallions
• ½ small head white cabbage
• 1 large bag tri-color coleslaw mix (you need 6 cups)
• 1 small head Romaine lettuce
• 1 medium head Escarole
• 1 small head Iceberg lettuce (can sub 2 leaves Romaine on Turkey Club, if desired)
• 1 (5-ounce) clamshell/bag mixed greens
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh sage
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh 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 red onion
• 2 small PLUS 1 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 pound 93% lean ground turkey, pork, bison or chicken
• 1 pound 93% lean ground beef
• 2 pounds beef chuck roast
• 1 package center-cut bacon
• 3 ounces sliced deli turkey breast
• 6 ounces sliced pastrami or corned beef
• ¾ pound Italian chicken sausage
• ¾ pound (2) skin-on wild salmon fillets
• 1 ½ pounds (4) skinned white fish fillets (such as mahi mahi, grouper, red snapper, or tilapia)
• 1 rotisserie chicken
• 1 ½ pounds (3) boneless, skinless chicken breasts

Condiments and Spices

• Extra virgin olive oil
• Canola oil
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Fennel seeds
• Red wine vinegar
• Paprika
• Hot paprika
• Nutmeg
• Cayenne pepper
• Turmeric
• Regular or light mayonnaise
• Optional bagel toppings: such as everything bagel seasoning, sesame seeds, poppy seeds, garlic flakes, onion flakes, etc.
• Light vinaigrette (or make your own with ingredients in list)
• Dijon vinegar
• Seasoned salt
• Ketchup
• Worcestershire sauce
• Frank’s RedHot sauce
• Onion powder
• Apple cider vinegar
• Gochujang sauce
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Cumin
• Chili powder
• Garlic powder
• Crushed red pepper flakes (optional, for Pasta with Italian Sausage)
• Thyme
• Oregano
• Caraway seed
• Dried bay leaves

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 small package egg roll wrappers
• 2 (14-ounce) packages extra firm tofu
• 1 container or package sauerkraut
• 1 small container light sour cream
• 1 small box butter
• 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (32-ounce) container nonfat plain Greek yogurt
• 1 small container reduced fat sour cream
• 1 pint nonfat milk
• 1 quart unsweetened vanilla almond milk
• 1 (16-ounce) package shredded reduced fat Swiss cheese
• 1 large wedge fresh Parmesan or Parmigiano Reggiano cheese

Grains*

• 1 small loaf sourdough or whole grain sliced bread
• 1 small package unbleached all-purpose flour
• 1 small package coarse yellow cornmeal
• 1 package seasoned whole wheat breadcrumbs
• 1 (16-ounce) package short pasta such as penne, rotini, etc.
• 1 (12-ounce) package egg noodles
• 1 small package 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 reduced sodium black beans
• 1 (15-ounce) can cannellini beans
• 1 (10-ounce) can RoTel mild diced tomatoes with green chilies
• 1 (8-ounce) can tomato sauce
• 1 (15-ounce) can crushed tomatoes
• 1 (32-ounce) carton regular or low sodium chicken broth
• 1 (14-ounce) can low sodium beef broth
• 1 small jar dill pickles

Misc. Dry Goods

• 1 small package unflavored pea or whey protein powder
• Monk fruit sweetener or sweetener of choice (can use honey in Chia Pudding, if desired)
• Baking powder
• 1 small package granulated sugar
• 1 small package brown sugar (optional, for Goulash)
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need ¼ cup)
• 1 small package chia seeds (if buying from bulk bin, you need ½ cup)
• 1 small package ground flax or flax meal
• 1 bottle or can light beer, such as Corona Light (can sub beef broth in Beef Chili, if desired)
• 1 small bottle dry sherry or white wine

*You can buy gluten free, if desired