7 Day High Protein Diet Meal Plan

Shopping list

Produce

• 1 medium sweet apple (any variety)
• 1 large lemon
• 1 medium lime
• 3 pounds seedless red or green grapes
• 2 medium red bell peppers
• 2 mini (Persian) cucumbers (or 1 small English)
• 3 medium heads of garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 6 ounces baby bella mushrooms
• 1 pound string beans
• 1 ¾ pound butternut squash
• 2 pounds Russet potatoes
• 1 small bunch celery
• 1 large bag baby carrots
• 1 small bunch radishes
• 2 medium bunches scallions
• 1 (5-ounce) PLUS 1 (1-pound) clamshells/bags baby spinach
• 1 (5-ounce) clamshell/bag baby arugula
• 1 large bunch Lacinato kale
• 1 small package tri-color coleslaw
• 1 small bunch Italian parsley
• 1 small bunch/container rosemary
• 1 small bunch/container thyme
• 1 small bunch/container mint
• 1 small bunch/container sage
• 1 small bunch/container fresh chives
• 1 dry pint grape or cherry tomatoes
• 1 large vine-ripened tomato
• 1 small red onion
• 1 small yellow onion
• 1 large sweet onion

Meat, Poultry and Fish

• 1 rotisserie chicken
• 2 ½ pounds (6) bone-in chicken thighs
• 1 pound 93% lean ground turkey
• 1 (1-pound) wild salmon fillet
• 1 pound peeled and deveined jumbo shrimp
• 1 (3-pound) beef top or eye round
• 1 small package raw chicken breakfast sausage (such as Trader Joe’s)
• 1 package center-cut bacon

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)
• Apple cider vinegar
• Red wine vinegar
• Maple syrup
• Dijon mustard
• Reduced sodium soy sauce*
• Toasted sesame oil
• Sesame seeds
• Regular or light mayonnaise
• Gochujang
• Sriracha sauce (optional, for topping Asian Meatballs)
• Paprika
• Cayenne pepper
• Garlic powder
• Thyme
• Oregano
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 2 (16-ounce) containers low fat cottage cheese (I like Good Culture)
• 1 small container light sour cream
• 1 pint 1 % buttermilk
• 1 quart nonfat milk
• 1 (8-ounce) container almond or oat milk (can use ¼ cup nonfat milk in Smoothie Bowl, if desired)
• 1 small box unsalted butter
• 1 small tub whipped butter (can sub regular butter in Mashed Potatoes, if desired)
• 1 (4-ounce) package goat cheese
• 1 (8-ounce) block feta cheese
• 1 (8-ounce) package Gruyere cheese
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 small chunk sharp cheddar cheese
• 1 (8-ounce) package sliced reduced fat cheddar or American cheese
• 1 large wedge fresh Parmesan cheese

Grains*

• 1 package dry lasagna noodles (not no-boil)
• 1 small package (6-inch) corn tortillas (you need 8)
• 1 package plain panko breadcrumbs
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 package quick cooking steel cut oats (such as Bob’s Red Mill)
• 1 package quick cooking (not instant) grits
• 1 package dry whole wheat couscous
• 1 (11-ounce) multigrain baguette
• 1 small loaf sliced whole wheat bread

Canned and Jarred

• 1 jar marinara sauce (or ingredients to make your own)
• 1 small jar pesto
• 1 small jar pitted Spanish green olives
• 1 small jar capers
• 1 (32-ounce) carton low sodium chicken broth
• 1 (14-ounce) can reduced sodium chicken or vegetable broth
• 1 (32-ounce) carton vegetable or chicken broth
• 2 (4.5-ounce) cans tuna in water
• 1 small jar peanut butter

Frozen

• 1 medium package shelled edamame
• 1 small package blueberries
• 1 small package strawberries

Misc. Dry Goods

• 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
• 1 small package pecan halves (if buying from bulk bin, you need 1/3 cup)
• 1 small package sliced almonds (if buying from bulk bin, you need 1/3 cup)
• 1 small package golden raisins (if buying from bulk bin, you need ¾ cup)
• 1 small package pitted prunes (if buying from bulk bin, you need ½ cup)
• 1 small package chia seeds (optional, for topping Smoothie Bowl)
• 1 small package vanilla protein powder
• 1 small package brown sugar

*You can buy gluten free, if desired