7 Day High Protein Diet Meal Plan

Shopping list

Produce

• 4 medium bananas
• 4 medium apples (any variety)
• 2 medium lemons
• 12 medium limes
• 2 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 1 small tub guacamole (or ingredients to make your own. Optional, for Breakfast Quesadilla)
• 1 large head garlic
• 1 (3-inch) piece fresh ginger
• 3 Persian (mini) cucumbers (can sub a large English, if desired)
• 2 medium English cucumbers 
• 1 small cucumber
• 2 medium red bell peppers
• 2 small jalapenos
• 2 pounds fresh green beans
• 1 ½ pounds baby bella mushrooms
• 2 pounds Yukon Gold potatoes
• 1 pound baby gold or red potatoes
• 1 pound Kobacha squash
• 1 medium carrot
• 1 small bunch celery
• 1 small bunch radishes
• 2 (12-ounce) packages riced cauliflower (can buy frozen, if desired)
• 1 large bunch scallions (you need about 12)
• 1 medium bunch fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 small bunch/container fresh thyme (can sub 1 teaspoon dry in Beef Stew, if desired)
• 1 small bunch/container fresh rosemary (can sub 1 teaspoon dry in Beef Stew, if desired)
• 1 small bunch/container fresh mint
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh chives
• 1 (1-pound) clamshell/bag baby spinach
• 1 large head Romaine lettuce
• 3 medium vine-ripened tomatoes
• 1 medium heirloom tomato
• 1 medium beef steak tomato
• 1 dry pint cherry or grape tomatoes
• 1 small tub fresh Pico de Gallo (or ingredients to make your own)
• 2 large Vidalia onions
• 1 medium red onion
• 1 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 (3-ounce) package sliced Nova lox (smoked salmon)
• 1 small package cooked chicken breakfast sausage links (can buy frozen, if desired)
• 1 package cooked turkey chorizo (or ingredients to make your own)
• 1 small package sliced prosciutto
• 1 pound 93% lean ground turkey
• 6 medium boneless, skinless chicken thighs or 3 boneless, skinless breasts
• 2 pounds beef stew meat
• 1 ¼ pound (4) center cut boneless pork chops
• 1 whole turkey (about 16 pounds)
• 1 pound peeled and deveined shrimp
• 1 ¼ pound (4) thick skinless white firm fish fillets (such as grouper, flounder, bass or halibut)

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)
• Everything bagel seasoning
• Garlic powder
• Cholula hot sauce
• Cumin
• Onion powder
• Paprika
• Turmeric
• Cinnamon
• Crushed red pepper flakes
• Red wine vinegar
• Regular or light mayonnaise
• Reduced sodium soy sauce*
• Curry powder
• Sriracha sauce
• Taco seasoning (or ingredients to make your own)
• Bell’s poultry seasoning

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 pint liquid egg whites
• 2 (14-ounce) packages extra-firm tofu
• 1 small tub tzatziki (or ingredients to make your own. Optional, for Chicken Gyro)
• 1 (5.3-ounce) PLUS 1 (16-ounce) container low fat cottage cheese (I like Good Culture)
• 1 (32-ounce) container nonfat plain whole milk Greek yogurt
• 1 small container light sour cream
• 1 (8-ounce) bag shredded Mexican cheese blend
• 1 (8-ounce) bag shredded reduced fat cheddar cheese (can sub 2 ounces Mexican cheese blend in Breakfast Quesadilla, if desired)
• 1 package sliced 2% cheddar or American cheese
• 1 package sliced part-skim mozzarella cheese (can sub shredded cheese in Pork Chops, if desired)
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 1 small package feta cheese
• 1 small package gorgonzola or blue cheese
• 1 small wedge fresh Parmesan cheese
• 1 small box butter
• 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
• 1 (8-ounce) block regular or reduced fat cream cheese
• 1 (8-ounce) container half and half
• 1 pint low fat buttermilk

Grains*

• 1 small bag dry brown rice (or 3 cups pre-cooked)
• 1 small package dry whole wheat couscous
• 1 (10-ounce) multigrain baguette
• 1 loaf sliced whole grain bread (such as Dave’s Killer Bread)
• 1 small package (7-inch) low carb tortillas (I love Mission whole wheat carb balance)
• 1 small package corn tortillas
• 1 small package quick oats
• 1 large bag pretzel crisps (such as Snack Factory)
• 1 large bag tortilla or plantain chips
• 1 small package all-purpose flour
• 1 package Italian seasoned breadcrumbs

Canned and Jarred 

• 1 small jar sun-dried tomatoes
• 1 small jar martini olives
• 1 small jar capers (optional, for Smoked Salmon Toast)
• 1 small jar salsa (optional, for serving with Breakfast Quesadilla)
• 1 small jar smooth peanut butter
• 1 (32-ounce) carton beef broth
• 1 (14-ounce) can reduced sodium chicken or vegetable broth
• 2 (15.5-ounce) cans black beans
• 2 (4.5-ounce) cans tuna in water

Frozen

• 1 small package (in pod) edamame
• 1 (10-ounce) package chopped spinach

Misc. Dry Goods 

• 1 small package roasted shelled pistachios (if buying from bulk bin, you need 1 tablespoon)
• 1 small package pecan halves (if buying from bulk bin, you need ½ cup)
• 1 small package sliced almonds (if buying from bulk bin, you need 1/3 cup)
• 1 small package shelled peanuts (if buying from bulk bin, you need ¼ cup)
• 1 small package raisins (if buying from bulk bin, you need ½ cup)
• 1 single serve bottle of gin or vodka (your choice, for Dirty Martini Dip)
• 1 small bottle Marsala wine

Non-Food Items

• Parchment paper

*You can buy gluten free, if desired