7 Day High Protein Diet Meal Plan

Shopping list

Produce

• 2 medium peaches
• 3 medium bananas
• 1 dry pint fresh blueberries
• 2 (6-ounce) containers fresh raspberries and/or blackberries
• 1 (12-ounce) container fresh strawberries
• 3 medium bananas
• 1 medium Honey Crisp apple
• 1 medium Granny Smith apple
• 6 medium limes
• 2 medium PLUS 1 large lemon
• 1 medium (6-ounce) PLUS 1 large (7-ounce) Hass avocado
• 2 medium heads garlic
• 1 (2-inch) piece fresh ginger
• 1 medium jalapeno (optional, for Bean Salad)
• 1 mini (Persian) cucumber (can sub 1 small English, if desired)
• 2 ½ pounds zucchini
• 1 small yellow squash
• 1 medium eggplant
• 2 small yellow bell peppers
• 2 small red bell peppers
• 2 medium radishes
• 1 pound broccoli florets
• 2 small ears of corn (can buy frozen kernels, if desired)
• 4 medium sweet potatoes
• 6 ounces Brussels sprouts
• 2 large bunches scallions (you need about 16)
• 1 package coleslaw mix
• 1 (5-ounce) clamshell baby greens or your favorite lettuce
• 1 large bunch Tuscan kale
• 3 small heads Romaine lettuce
• 1 small container microgreens (optional, for Caesar Salad)
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 medium bunch/container fresh basil
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh chives
• 1 small plum or Campari tomato
• 1 dry pint cherry or grape tomatoes
• 2 small red onions
• 3 small yellow onions
• Fresh salsa and/or guacamole (optional, for Breakfast Quesadilla)

Meat, Poultry and Fish

• 1 small package chicken breakfast sausage links (can buy frozen, if desired)
• 14 ounces hot Italian chicken sausage
• 6 ounces sliced Nova lox (smoked salmon)
• ¼ pound sushi grade tuna
• 2 pounds extra-jumbo or colossal shrimp
• 1 ½ pounds (3) boneless, skinless chicken breasts
• 1 rotisserie chicken (or 1 ¼ pounds raw chicken breast to cook yourself)
• 1 small package Genoa salami (if buying from deli counter, you need 3 ounces)
• 1 small package lean deli ham (if buying from deli counter, you need 3 ounces)
• 1 small package deli turkey (if buying from deli counter, you need 3 ounces)
• 1 (3-pound) chuck roast
• 1 pound (4) pork loin cutlets 

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)
• Ground cinnamon
• Cinnamon sticks
• Honey (optional, for Peach Pie Bowls)
• Vanilla extract (optional, for Strawberry Smoothie)
• Paprika
• Cumin
• Frank’s RedHot sauce
• Reduced sodium soy sauce*
• Toasted sesame oil
• Sriracha sauce
• Rice wine vinegar
• Wasabi paste
• Furikake (can sub sesame seeds on Poke Salad, if desired)
• Red wine vinegar
• Oregano
• Toasted sesame seeds
• Maple syrup
• Crushed red pepper flakes
• Bay leaves
• Dijon mustard
• Whole grain mustard
• Garlic powder
• Onion powder
• Apple cider vinegar
• Paprika
• Rosemary or Italian seasoning

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 1 pint liquid egg whites
• 1 (5.3-ounce) PLUS 2 (16-ounce) containers low fat cottage cheese (I like Good Culture)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 (4-ounce) chunk fresh mozzarella cheese
• 1 (8-ounce) bag reduced fat shredded cheddar cheese
• 1 small block reduced fat provolone cheese
• 1 small box unsalted butter
• 1 quart low fat milk or milk of your choice
• 1 small wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese

Grains*

• 1 package dry whole wheat linguine (I like Delallo)
• 1 package dry orzo pasta
• 1 small package quick oats
• 1 small package (7-inch) low carb tortillas (such as Mission Carb Balance)
• 1 small package corn tortillas 
• 1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 small package dry extra long grain rice
• 1 package seasoned whole wheat breadcrumbs

Canned and Jarred 

• 1 (15-ounce) can black beans
• 1 (15-ounce) can low sodium black beans
• 1 (15-ounce) can chickpeas
• 1 small jar pepperoncini
• 1 small jar capers
• 1 (12-ounce) jar roasted red peppers in water
• 1 (16-ounce) can PLUS 1 (28-ounce) can crushed tomatoes (I love Tuttorosso)
• 1 (14-ounce) can diced tomatoes
• 1 small jar powdered peanut butter (such as PB2 or PBfit)
• 1 small can/jar chipotle peppers in adobo
• 1 (14-ounce) can beef broth
• 1 (14-ounce) can low sodium chicken broth

Frozen

• 1 medium package shelled edamame
• 1 small package strawberries

Misc. Dry Goods

• 1 small package brown sugar
• 1 small package shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
• 1 small package raw cashews (if buying from bulk bin, you need ½ cup raw cashews)
• 1 small package dry roasted peanuts (if buying from bulk bin, you need ¼ cup)
• 1 small package slivered almonds (if buying from bulk bin, you need 2 ounces)
• 1 small package ground flax (meal)
• 1 small package hemp seeds
• 1 single-serve packet unflavored or vanilla protein powder
• Monk fruit sweetener (optional, for Strawberry Smoothie)
• 1 single-serve bottle/carton dry white wine

Non-Food Items

• Aluminum foil

*You can buy gluten free, if desired