7 Day High Protein Diet Meal Plan

Purchasing record

Produce

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

Meat, Poultry and Fish

• 1 pound 99% lean floor turkey
• 1 pound 93% lean floor turkey
• 2 kilos 93% lean floor hen
• 2 kilos (5) boneless, skinless hen breasts
• 3 hyperlinks (8 ½ ounces whole) candy Italian turkey or hen sausage
• 1 small package deal diced pancetta (if shopping for from the deli, you want 1 ounce)
• ¾ pound contemporary deli or cooked roast beef
• 1 pound peeled and deveined, tail-off jumbo shrimp
• 1 ½ kilos (4) white fish fillets (equivalent to branzino, pink snapper, halibut, cod, and many others.)
• 1 ½ kilos (4) bone-in pork chops

Condiments and Spices

• Further 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 contemporary 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
• Crimson wine vinegar
• Onion powder
• Dried parsley
• Balsamic vinegar
• Diminished sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Candy chili sauce
• Chili crunch (equivalent to S & B)
• Sriracha sauce
• Crushed pink pepper flakes
• Dijon mustard
• Mirin or dry sherry

Dairy & Misc. Refrigerated Gadgets

• 1 18-pack giant eggs
• 1 bottle/jar gentle blue cheese dressing (or ingredients to make your own. Non-obligatory, for Buffalo Rooster Wraps)
• 1 (1-pound) container extra-firm tofu
• 1 small package deal egg roll wrappers
• 1 small field butter
• 1 (8-ounce) container half and half
• 1 (8-ounce) container 2% milk
• 1 (8-ounce) container almond, oat, or milk of your alternative
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (6-ounce) container plain complete milk Greek yogurt
• 1 medium wedge contemporary Parmesan cheese
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (8-ounce) log or ball contemporary mozzarella cheese
• 1 (8-ounce) bag shredded diminished fats Mexican cheese mix
• 1 small block or bag shredded gentle Havarti or cheddar cheese

Grains*

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

Canned and Jarred

• 1 (4-ounce) can tomato sauce
• 1 (25-ounce) jar tomato basil pomodoro sauce (or your favourite marinara)
• 1 small jar/container salsa (should buy contemporary refrigerated, if desired)
• 1 small jar sundried tomatoes in oil
• 1 medium jar roasted pink pepper
• 1 (14-ounce) can artichoke hearts
• 1 medium jar capers
• 1 small jar pitted inexperienced 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 hen inventory or broth
• 1 small jar peanut butter

Frozen

• 1 small package deal shelled edamame
• 1 giant bag frozen blueberries (you want nearly 3 cups)
• 1 giant bag frozen sliced strawberries (you want nearly 3 cups)

Misc. Dry Items

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

Non-Meals Gadgets

*You should purchase gluten free, if desired