7 Day High Protein Diet Meal Plan

Procuring checklist

Produce

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

Meat, Poultry and Fish

• 1 hyperlink Italian hen sausage
• 1 package deal center-cut bacon
• 2 kilos lean boneless pork sirloin roast
• 3 kilos beef prime spherical roast
• 4 kilos boneless, skinless hen breasts
• 1 ½ kilos (4) white fish fillets akin to branzino, snapper, halibut, or cod
• 1 ½ kilos jumbo peeled and deveined shrimp

Condiments and Spices

• Additional 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 contemporary peppercorns)
• Honey
• Turmeric
• Common or mild mayonnaise
• Frank’s RedHot sauce
• White wine vinegar
• Garlic powder
• Italian dressing
• Adobo seasoning
• Italian seasoning or components to make your individual
• Sazon seasoning
• Common or diminished sodium soy sauce*
• Sesame oil
• Sesame seeds
• Onion powder
• Bay leaves
• Parsley
• Oregano
• Thyme
• Basil
• Cumin
• Tajin (or different chili lime seasoning)
• Chili powder
• Cayenne pepper
• Purple wine vinegar
• Crushed pink pepper flakes
• Balsamic vinegar

Dairy & Misc. Refrigerated Objects

• 1 (1-pound) package deal further agency tofu
• 1 dozen giant eggs
• 1 pint liquid egg whites
• 1 package deal skinny sliced provolone cheese
• 1 small package deal feta cheese
• 1 small package deal blue cheese
• 1 small package deal goat cheese
• 1 (8-ounce) bag shredded cheddar cheese (or cheese of your alternative)
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 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 entire grain bread (I like Dave’s Killer Bread)
• 1 (1-pound) loaf entire wheat Italian or French bread
• 1 package deal orzo pasta
• 1 small package deal dry brown rice (or 3 cups pre-cooked)
• 1 small package deal corn tortillas (you want 8)

Canned and Jarred

• 1 (2.6-ounce) package deal mild tuna in water
• 1 small jar pickled jalapenos
• 1 (16-ounce) jar pepperoncini
• 1 small jar pitted kalamata olives
• 1 small jar inexperienced olives
• 1 small jar capers
• 1 (15-ounce) can black beans
• 1 (32-ounce) carton low sodium beef broth
• 1 (15-ounce) can diminished sodium vegetable broth
• 1 (15-ounce) can low sodium hen broth

Frozen

• 1 giant package deal in-pod edamame

Misc. Dry Items

• 1 small package deal slivered almonds (if shopping for from bulk bin, you want ¼ cup)
• 1 single serve packet unflavored protein powder
• 1 small package deal floor flaxseed (meal)
• 1 small package deal chia seeds
• 1 small package deal dried unsweetened shredded coconut (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal dried unsweetened cranberries
• 1 small package deal shelled uncooked sunflower seeds (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal stone floor polenta (akin to Bob’s Purple Mill)
• Monk fruit sweetener, stevia or sweetener of your alternative
• Cornstarch or arrowroot powder

*You should purchase gluten free, if desired