7 Day High Protein Diet Meal Plan | Easy Recipe Ideas

Shopping List

Produce

• 1 medium PLUS 1 large apple
• 3 medium (ripe) bananas
• 5 medium oranges
• 1 blood orange
• 3 medium lemons
• 1 medium lime
• 1 medium pink or red grapefruit
• 2 medium (6-ounce) Hass avocados
• 3 medium heads garlic
• 1 small shallot
• 1 (2-inch) piece fresh ginger
• 1 medium jalapeno
• 3 ounces white mushrooms
• 3 large carrots
• 2 pounds red potatoes
• 2 large sweet potatoes
• 1 large head cauliflower
• ½ pound Brussels sprouts (or 4 cups pre-shredded)
• 2 medium red beets
• 2 medium golden beets
• 2 medium bunches scallions (you need about 15)
• 1 large bag tri-color coleslaw (you need 6 cups)
• 1 small head Iceberg lettuce
• 1 (1-pound) clamshell/bag baby arugula
• 1 (5-ounce) clamshell/bag baby spinach
• 1 (5-ounce) clamshell/bag baby kale
• 1 small bunch fresh Italian parsley
• 1 small bunch fresh cilantro
• 1 small bunch/container fresh dill
• 1 small bunch/container fresh rosemary
• 1 dry pint grape or cherry tomatoes
• 1 small PLUS 1 large beef steak tomato
• 4 large white onions
• 1 small PLUS 1 medium red onion
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 large package center-cut bacon (you need 18 slices)
• 3 ounces sliced deli turkey (I like Boars Head)
• ¾ pound boneless, skinless chicken breasts (or ½ pound pre-cooked)
• 1 whole (3-pound) chicken
• 2 pounds 99% lean ground turkey
• 1 pound 93% lean ground turkey
• 1 large (about 5 pounds) beef brisket
• 1 ½ pounds (4) skinless fish fillets such as Fluke, Flounder 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)
• Hot sauce (optional, for serving with Omelet Wrap)
• Vanilla extract
• Pure maple syrup
• Ground cinnamon
• Light mayonnaise
• Sriracha sauce
• Dijon mustard
• Chili powder
• Bay leaves
• Cumin
• Oregano
• Gochujang sauce
• Reduced sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Smoked paprika
• Cayenne
• Apple cider vinegar
• Champagne vinegar
• Herbes de Provence

Dairy & Misc. Refrigerated Items

• 1 dozen large eggs
• 2 (14-ounce) packages extra-firm tofu
• 1 (8-ounce) container skim milk, almond milk or milk of your choice
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage)
• 1 (5.3-ounce) container whole milk plain Greek yogurt
• 1 small tub whipped butter or box of unsalted
• 1 (16-ounce) container light sour cream
• 1 small log goat cheese
• 1 small block or bag shredded gruyere cheese
• 1 (8-ounce) bag shredded reduced fat Mexican cheese blend
• 1 small wedge fresh Parmesan cheese

Grains*

• 1 package (8 or 9-inch) low carb whole wheat tortillas (such as La Tortilla Factory)
• 1 small package old fashioned or quick oats
• 1 loaf thin-sliced whole grain bread (I like Dave’s Killer Bread)
• 1 large bad tortilla chips
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 package dry whole wheat orzo pasta
• 1 small package unbleached all-purpose flour

Canned and Jarred

• 1 small jar marinara (or ingredients to make your own)
• 1 (4-ounce) can tomato paste
• 1 (12-ounce) jar salsa
• 2 (3-ounce) packets tuna in water
• 1 (4.5-ounce) can chopped green chilies
• 1 (15-ounce) can pinto beans
• 3 (15-ounce) cans white northern or navy beans
• 1 small jar capers
• 1 (32-ounce) carton beef broth
• 1 (32-ounce) carton low sodium chicken broth
• 1 (15-ounce) can pumpkin puree
• 1 small jar creamy peanut butter

Frozen

Misc. Dry Goods

• 1 small package chia seeds
• 1 package sugar free chocolate chips
• 1 single serve packet vanilla protein powder
• 1 small bottle white wine
• 1 small package granulated sugar
• 1 small package pecan halves (if buying from bulk bin, you need about ¾ cup)
• 1 small package roasted shelled pistachios (if buying from bulk bin, you need 2 tablespoons)
• Colored sprinkles and cherries (optional topping for Breakfast Banana Split)

*You can buy gluten free, if desired