7 Day High Protein Diet Meal Plan

Shopping list

Produce

• 2 medium bananas
• 2 medium pears
• 4 medium apples
• 1 medium mango
• 2 ½ pound green or red seedless grapes
• 3 medium limes
• 1 medium PLUS 1 large lemon
• 3 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 2 medium heads garlic
• 1 (1-inch) piece fresh ginger
• 1 small PLUS 2 medium jalapenos
• 2 medium red bell peppers
• 1 mini (Persian) cucumber (can sub 1 small English, if desired)
• 1 small PLUS 1 medium heads broccoli florets
• 1 medium head cauliflower (or 1 ½ pounds pre-riced)
• 2 pounds (4 medium) Yukon Gold potatoes
• 1 pound baby bok choy
• 1 small bunch scallions
• 1 small bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 medium bunch/container fresh Thai or Italian basil
• 1 small bunch/container fresh thyme
• 1 bunch Lacinato (Dinosaur) kale
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (10-ounce) clamshell/bag baby spinach
• 1 small head Iceberg lettuce
• 1 medium plum tomato
• 1 medium vine-ripened tomato
• 1 dry pint grape or cherry tomatoes
• 1 small PLUS 2 medium red onions
• 2 small PLUS 3 medium yellow onions

Meat, Poultry and Fish

• ¾ pound raw turkey breakfast sausage 
• 1 package center-cut bacon
• ¾ pound thin-sliced deli turkey breast (I like Boar’s Head)
• 2 ½ pounds boneless, skinless chicken breast
• 1 ½ pounds thin-sliced chicken breast cutlets
• 1 pound 93% lean ground turkey
• 1 ½ pounds (4) skinless white fish fillets, such as Fluke, Flounder, or Halibut
• 2 ½ pounds boneless beef chuck roast
• 2 pounds pork tenderloin

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)
• Toasted sesame oil
• Honey
• Sriracha sauce
• Seasoned rice vinegar
• Black and white sesame seeds
• Light mayonnaise
• Cumin
• Garlic powder
• Oregano
• Chili powder
• Smoked paprika
• Cayenne pepper
• Apple cider vinegar
• Bay leaves
• Reduced sodium soy sauce*
• Chili paste
• Onion powder
• Crushed red pepper flakes (optional, for Marinara)

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 1 (5.3-ounce) container nonfat plain Greek yogurt
• 1 (5.3-ounce) PLUS 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 pint low fat milk (such as Fairlife) or protein dairy-free milk of choice
• 1 pint whole or reduced fat milk
• 1 small tub light sour cream
• 1 small tub whipped butter (or small box unsalted)
• 1 (16-ounce) bag reduced fat Mexican cheese blend
• 1 (16-ounce) bag shredded part-skim mozzarella cheese
• 1 medium wedge fresh Parmesan cheese

Grains*

• 1 small bag dry brown rice (or 5 cups pre-cooked)
• 1 small loaf sliced whole grain bread (such as Dave’s Killer Bread)
• 1 package low-carb whole wheat flour tortillas (such as La Tortilla Factory)
• 1 package lasagna noodles (NOT no-boil)
• 1 package orzo pasta
• 1 medium bag tortilla chips
• 1 small package unbleached all-purpose flour

Canned and Jarred 

• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 (10-ounce) can diced tomatoes and green chilies
• 1 small jar sun-dried tomatoes in oil
• 1 small jar pesto (or ingredients to make your own)
• 2 (4.25-ounce) cans whole green chilies
• 1 small jar salsa
• 1 (15-ounce) can pinto beans
• 1 (16-ounce) carton beef bone broth
• 1 (14.5-ounce) can regular or reduced sodium chicken broth
• 1 small jar capers

Frozen

• 1 small bag strawberries
• 1 small bag corn kernels

Misc. Dry Goods

• 1 small bottle sherry wine
• 1 bottle white wine
• 1 (1.25-ounce) packet dry onion soup mix
• 1 small package granulated sugar or monk fruit sugar substitute
• Cornstarch
• 1 small package ground flax(meal)
• 1 small package unflavored or vanilla protein powder
• 1 small package dry-roasted peanuts (if buying from bulk bin, you need 1/3 cup)
• 1 small package roasted shelled pistachios (if buying from bulk bin, you need 1 tablespoon)

*You can buy gluten free, if desired