7 Day High Protein Diet Meal Plan

Shopping list

Produce

• 3 medium bananas
• 2 medium peaches
• 1 (12-ounce) container fresh strawberries
• 2 (6-ounce) container fresh berries (your choice)
• 7 medium limes
• 2 medium PLUS 1 large lemon
• 1 medium (6-ounce) Hass avocado
• 4 mini (Persian) cucumbers (can sub 1 large English, if desired)
• 2 medium English cucumbers
• 3 medium zucchini
• 2 medium bell peppers (any flavor)
• 1 medium red bell pepper
• 2 medium jalapeno (plus 1 optional, for Adobo Pork)
• 1 large head garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 1 medium bag shredded carrots
• 1 small bunch celery
• 1 ½ pounds multi-color potatoes
• 1 medium bunch scallions
• 1 small bunch/container fresh chives
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh basil
• 1 small bunch/container fresh mint
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 (1-pound) clamshell/bag baby arugula
• 1 (5-ounce) package mixed baby greens
• 1 small bag pre-shredded mixed cabbage
• 1 small head white cabbage
• 1 small bulb fennel
• 1 (1-pound) container grape or cherry tomatoes
• 1 small PLUS 1 medium vine-ripened tomato
• 2 small PLUS 2 medium red onions
• 2 medium yellow onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• 3 pounds boneless, skinless chicken breasts
• 1 pound 93% lean ground turkey
• 1 ¼ pounds flank steak
• 1 ¾ pound lean pork center loin
• 1 pound jumbo cooked shrimp
• 1 ½ pounds (4) skinless Chilean sea bass or white firm fish such as halibut, cod or striped bass)

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)
• Paprika
• Smoked paprika
• Cumin
• Frank’s RedHot sauce
• Cayenne pepper
• Chili powder
• Reduced sodium soy sauce*
• Sriracha sauce
• Maple syrup
• Toasted sesame oil
• Apple cider vinegar
• Bay leaves
• Crushed red pepper flakes
• Garlic powder
• Light mayonnaise or mayonnaise with olive oil
• Dijon mustard
• Red wine vinegar
• Yellow mustard
• Fish sauce
• Cinnamon

Dairy & Misc. Refrigerated Items

• 1 (32-ounce) container high protein vanilla yogurt (I love Oikos Pro)
• 1 quart low fat milk (such as Fairlife or protein dairy free milk)
• ½ dozen large eggs
• 1 quart liquid egg whites
• 1 (16-ounce) PLUS 1 (32-ounce) containers low fat cottage cheese
• 1 (5.3-ounce) container low fat Greek yogurt
• 1 large wedge fresh Parmesan
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 (8-ounce) bag part-skim mozzarella cheese
• 1 (8-ounce) bag reduced fat cheddar cheese

Grains*

• 1 package granola
• 1 large bag tortilla chips
• 1 package whole wheat hamburger buns
• 1 package lasagna noodles
• 1 small bag dry brown rice (or 6 cups pre-cooked)

Canned and Jarred

• 1 (15-ounce) can black beans
• 1 (15-ounce) can low sodium black beans
• 1 (15-ounce) can garbanzo beans
• 2 (15.5-ounce) can low sodium Navy beans
• 1 (15-ounce) can pinto beans
• 2 (6-ounce) cans tuna in water
• 1 large jar dill pickle chips
• 1 small jar capers
• 1 small jar Kalamata olives
• 1 (28-ounce) can whole peeled tomatoes in juice
• 1 small jar salsa
• 1 jar marinara sauce (or ingredients to make your own)
• 1 small jar pesto
• 1 small jar powdered peanut butter (such as PB fit or PB2)

Frozen

• 1 corn kernels
• 1 small bag strawberries

Misc. Dry Goods

• 1 package unflavored or vanilla protein powder
• Monk fruit sweetener (or sweetener of choice. Optional, for Strawberry Smoothie)
• 1 small package brown sugar
• 1 small package granulated sugar
• 1 package ground flaxseed (meal)
• 1 small package roasted shelled pistachios (if buying from bulk bin, you need ¼ cup)
• 1 small package roasted peanuts (optional, for serving with Thai Steak Salad)
• 1 bottle dry white wine

*You can buy gluten free, if desired