7 Day High Protein Diet Meal Plan

Shopping list

Produce

• 8 medium apples
• 3 medium very ripe bananas
• 4 medium limes
• 2 medium lemons
• 3 medium heads garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ginger
• 3 large (or 4 medium) golden beets
• 1 small bunch celery
• 1 medium bunch carrots
• 1 small bag baby carrots
• 2 (12-ounce) packages riced cauliflower (can buy frozen, if desired)
• 1 medium head cauliflower
• 2 pounds broccoli florets
• 2 pounds (8 medium) red potatoes
• 2 pounds Russet potatoes
• ½ pound baby potatoes
• 3 ounces white mushrooms
• 1 ½ pounds thin asparagus
• 1 small package sugar snap peas (if buying in bulk, you need 1 cup)
• 1 (1-pound) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag baby arugula
• ½ small head green cabbage (can buy pre-shredded, if desired)
• ½ small head red cabbage (can buy pre-shredded, if desired)
• 1 small head Iceberg lettuce
• 2 medium bunches scallions
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh thyme
• 1 small bunch/container fresh Thai (or Italian) basil
• 3 medium tomatoes
• 1 medium red onion
• 1 medium yellow onion
• 4 large white onions

Meat, Poultry and Fish

• 1 package center-cut bacon
• ¾ pound turkey breakfast sausage
• 1 (4-ounce) package sliced prosciutto
• 1 ½ pounds cooked octopus
• 1 pound large peeled and deveined shrimp
• 1 pound (4) skinless white fish fillets such as cod, snapper or mahi mahi
• 1 rotisserie chicken
• 1 pound 93% lean ground turkey
• 2 pounds pork tenderloin
• 1 (5-pound) beef brisket

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)
• Turmeric
• Regular or light mayonnaise (I like Hellman’s)
• Red wine vinegar
• Curry powder
• Regular or reduced sodium soy sauce*
• Sriracha sauce
• Cumin
• Chili lime seasoning (such as Tajin Classic)
• Chili powder
• Cayenne pepper (optional, for Refried Beans)
• Dijon mustard
• Rice vinegar
• Ketchup (optional topping for Cheeseburger)
• Yellow mustard (optional topping for Cheeseburger)
• Balsamic vinegar
• Garlic powder
• Oyster sauce
• Fish sauce
• Light vinaigrette dressing (or make your own with ingredients in list)

Dairy & Misc. Refrigerated Items

• 2 dozen large eggs
• 2 (14-ounce) packages extra-firm tofu
• 1 quart almond milk
• 1 pint whole or reduced fat milk
• 1 pint low fat buttermilk
• 1 (6-ounce) container nonfat plain Greek yogurt
• 1 small container light sour cream
• 1 small container whipped butter
• 1 small package goat cheese
• 1 small wedge fresh Parmesan cheese
• 1 (8-ounce) package sliced reduced fat cheddar or American cheese
• 1 (8-ounce) bag shredded part-skim mozzarella cheese

Grains*

• 1 package (8 or 9-inch) low carb whole wheat tortillas (such as La Tortilla Factory)
• 1 small package corn tortillas (you need 8)
• 1 small loaf sliced whole wheat bread
• 1 package whole wheat hamburger buns
• 1 (8-ounce) package thick rice noodles
• 1 small package all-purpose flour or cake meal (if celebrating Passover)

Canned and Jarred

• 2 (4.5-ounce) cans tuna in water
• 1 (32-ounce) carton beef broth
• 1 (14-ounce) can chicken broth
• 1 (4-ounce) can tomato paste
• 1 small jar sundried tomatoes in oil
• 1 small jar pitted Gaeta or Kalamata olives
• 1 small jar sliced pickles (optional, for Cheeseburgers)
• 1 small jar creamy peanut butter
• 1 small jar reduced sugar cherry preserves

Frozen

• 1 large package (in-pod) edamame (you need 4 cups)

Misc. Dry Goods

• 1 small package shelled pistachios (if buying from bulk bin, you need ¼ cup)
• 1 small package shelled peanuts (if buying from bulk bin, you need ¼ cup)
• 1 small package dried cranberries (if buying from bulk bin, you need 2 tablespoons)
• 1 small package dark brown sugar
• 1 small package ground flaxseed
• 1 small package unflavored pea or whey protein powder
• 1 small package dry pinto beans

*You can buy gluten free, if desired