7 Day High Protein Diet Meal Plan

Shopping list

Produce

• 4 medium apples
• 4 medium bananas
• 1 medium mango
• 4 medium lemons
• 1 medium lime
• 1 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocado
• 1 tub fresh guacamole (or ingredients to make your own)
• 5 Persian (mini) cucumbers
• 6 medium zucchini
• 1 medium yellow squash
• 2 medium PLUS 1 large red bell pepper
• 1 small jalapeno
• 2 medium heads garlic
• 1 small PLUS 1 medium shallot
• 1 (3-inch) piece fresh ginger
• 1 small bunch celery
• 1 small package baby carrots
• 1 small package shredded carrots
• 2 pounds Russet potatoes
• 2 medium bunches scallions (you need about 11)
• 1 small bunch/container fresh chives
• 1 small bunch fresh Italian parsley
• 1 small head Iceberg lettuce
• 1 (5-ounce) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag mixed greens
• 2 large heads Romaine lettuce
• 1 package shredded green and purple cabbage 
• 1 (1-pound) package grape or cherry tomatoes
• 1 medium heirloom tomato
• 3 medium vine-ripened tomatoes
• 1 tub fresh Pico de Gallo (or ingredients to make your own)
• 2 medium red onions
• 1 medium yellow onion
• 1 small white onion

Meat, Poultry and Fish

• 1 pound boneless, skinless chicken breasts
• 8 chicken drumsticks
• 1 1/3 pound ground turkey
• 1 pound 93% lean ground beef
• 1 boneless strip steak (about 10 ounces trimmed)
• ¼ pound sushi grade tuna
• 1 ½ pounds (4) skinless wild salmon fillets
• 1 pound jumbo peeled and deveined shrimp
• 1 package center-cut bacon
• 1 package fully cooked turkey or chicken Andouille sausage or Kielbasa
• ¾ pound sliced deli turkey (I like Boar’s Head)

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)
• Onion powder
• Garlic powder
• Cumin
• Reduced sodium soy sauce*
• Toasted sesame oil
• Sriracha sauce
• Sesame seeds
• Light mayonnaise
• Red wine vinegar
• Curry powder
• Paprika
• Italian seasoning
• Dijon mustard
• Cajun or Creole seasoning
• Maple syrup
• Dried parsley
• White wine vinegar

Dairy & Misc. Refrigerated Items

• ½ dozen large eggs
• 1 quart liquid egg whites
• 1 pint low fat buttermilk
• 1 pint 2% milk or unsweetened almond milk
• 1 small container light sour cream
• 3 (16-ounce) containers low fat cottage cheese (I like Good Culture)
• 1 (5.3-ounce) PLUS 1 (16-ounce) container nonfat plain Greek yogurt
• 2 (14-ounce) packages extra-firm tofu
• 1 small box butter
• 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
• 1 package sliced cheddar or American cheese, regular or reduced fat
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 (8-ounce) package shredded Monterrey Jack cheese
• 1 medium wedge fresh Parmesan cheese
• 1 small wedge fresh Pecorino Romano cheese (can sub ¼ cup Parmesan in Lasagna, if desired)

Grains*

• 1 package light multi-grain English muffins
• 1 small loaf sliced whole grain bread (I like Dave’s Killer Bread)
• 1 package whole wheat seasoned breadcrumbs
• 1 small box bran flakes
• 1 small package dry brown rice (or 6 ½ cups pre-cooked)
• 1 package no-boil lasagna noodles

Canned and Jarred 

• 1 small can/jar anchovy fillets
• 1 (14-ounce) can hearts of palm
• 1 (28-ounce) can crushed tomatoes (I like Tuttorosso)
• 1 (14-ounce) can chicken broth
• 1 small jar smooth peanut butter
• 1 small jar powdered peanut butter, such as PB2 (can sub peanut butter in Blueberry Smoothie, if desired)
• 1 small jar sliced pickles
• 2 (4.5-ounce) cans tuna in water

Frozen

• 3 (10 to 12 ounce) packages riced cauliflower
• 1 small package peas and carrots
• 1 large package blueberries
• 1 large package edamame in pod

Misc. Dry Goods

• 1 small package roasted shelled pistachios (if buying from bulk bin, you need ¼ cup)
• 1 small package roasted Macadamia nuts (if buying from bulk bin, you need 1 tablespoon)
• 1 small package peanuts (if buying from bulk bin, you need ¼ cup)
• 1 bottle white wine

*You can buy gluten free, if desired