7 Day High Protein Diet Meal Plan

Purchasing record

Produce

• 1 massive crimson ripe pear
• 4 medium apples
• 5 medium oranges
• 1 (6-ounce) package deal berries (your alternative)
• 1 ½ kilos seedless grapes
• 2 medium limes
• 1 medium PLUS 1 massive lemons
• 1 medium pomegranate (or ¾ cup tendrils)
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 2 medium heads garlic
• 2 medium PLUS 1 massive heads shallot
• 1 small jalapeno
• 1 medium bell pepper (any colour)
• 4 mini (Persian) cucumbers (or 1 massive English)
• 3 small ears of corn (can sub 1 medium bag frozen kernels for Corn Salsa, if desired)
• 1 small (1-pound) head cauliflower
• 1 ½ kilos broccoli florets
• 4 medium Russet potatoes
• 4 medium candy potatoes
• 1 small bunch celery
• 1 massive carrot
• 3 ounces white mushrooms
• 1 pound string beans
• ¾ pound Brussels sprouts (should buy pre-shredded, if desired)
• 4 medium leeks
• 1 massive bunch scallions (you want about 8)
• 1 small bunch/container chives
• 1 small bunch/container rosemary
• 1 small bunch cilantro
• 1 (1-pound) bag/clamshell child spinach
• 1 (5-ounce) bag/clamshell child arugula
• 1 small head Iceberg lettuce (can sub a handful of spinach or arugula on Turkey Membership, if desired)
• 2 small PLUS 3 medium vine-ripened tomatoes
• 1 dry pint grape or cherry tomatoes
• 1 small crimson onion
• 1 medium yellow onion
• 1 massive white onion

Meat, Poultry and Fish

• 1 massive package deal center-cut bacon (you want 17 slices)
• 3 ounces sliced deli turkey breast (I like Boar’s Head)
• ½ pound sushi grade tuna
• 1 pound candy Italian hen sausage
• 1 ½ kilos boneless, skinless hen thighs
• 1 (3-pound) complete hen
• 1 ½ kilos (4) sirloin steaks
• 1 ½ kilos (4) fish fillets (tilapia, flounder, or grouper)

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 recent peppercorns)
• Honey
• Gentle mayonnaise
• Decreased sodium soy sauce*
• Sesame oil
• Sriracha sauce
• Black and white sesame seeds
• Purple wine vinegar
• Thai candy chili sauce
• Ancho chili powder
• Cumin
• Oregano
• Garlic powder
• Paprika
• Rosemary or Italian seasoning
• Herbs de Provence (can sub 1 teaspoon rosemary in Roast Rooster, if desired)
• Dijon mustard
• Apple cider vinegar

Dairy & Misc. Refrigerated Gadgets

• 1 18-pack massive eggs
• 2 (14-ounce) packages extra-firm tofu
• 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 (15-ounce) container nonfat ricotta cheese
• 1 small container mild bitter cream
• 1 (8-ounce) container nonfat milk
• 1 pint 1% milk
• 1 (8-ounce) container 2% milk (can sub ½ cup 1% milk in Potato Leek Soup, if desired)
• 1 small field butter
• 1 package deal sliced diminished fats cheddar or American cheese
• 1 (8-ounce) bag shredded diminished fats sharp cheddar
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) wedge Gruyere cheese
• 1 small wedge Pecorino Romano (can sub ½ cup Parmesan in Baked Pasta, if desired)
• 1 small wedge Parmesan cheese
• 1 small package deal goat or feta cheese

Grains*

• 1 loaf sliced complete grain bread (I like Dave’s Killer Bread)
• 1 package deal (8 to 9-inch) low carb complete wheat tortillas (corresponding to La Tortilla Manufacturing unit)
• 1 (8-ounce) multigrain baguette
• 1 (16-ounce) package deal rigatoni pasta
• 1 small package deal dry brown rice (or 6 cups pre-cooked)
• 1 small package deal lengthy grain white rice
• 1 small package deal all-purpose flour

Canned and Jarred

• 2 (4.5-ounce) cans tuna in water
• 1 small can/jar chipotle chilies in adobo sauce
• 1 (15-ounce) can PLUS 1 (32-ounce) carton hen broth
• 1 massive jar marinara sauce (or ingredients to make your own. You want 4 cups)
• 1 small jar capers
• 1 small jar salsa (non-compulsory, for serving with Omelet Wrap)

Frozen

• 1 small package deal shelled edamame
• 1 (10-ounce) package deal chopped spinach

Misc. Dry Items

• 1 bottle white wine (corresponding to Pinot Grigio)
• 1 small package deal pepitas (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want 2 tablespoons)
• 1 small package deal walnut halves (if shopping for from bulk bin, you want 1 tablespoon)

*You should buy gluten free, if desired