7-day high-protein diet meal plan

shopping list

produce

• 1 pound seedless green grapes
• 1 ½ pound gala apples
• 1 medium orange
• 1 small + 3 medium lemons
• 9 medium limes
• 1 medium pomegranate (or 1 small wrapping tendril)
• 1 medium (6 ounce) Hass avocado
• 6 Persian (mini) cucumbers
• 1 medium pumpkin
• 2 medium garlic cloves
• 3 medium + 2 large shallots
• 2 medium jalapenos
• 3 medium + 1 large red bell pepper
• 5 ounces sliced ​​shiitake mushrooms
• 1 pound + 5 ounces whole baby bella or crimini mushrooms
• ½ pound asparagus
• 1 small bunch celery
• 5 large carrots
• 1 pound broccoli florets
• 1 small head (or medium bag pre-cut) cauliflower
• 1 small package riced cauliflower (can be purchased frozen if desired)
• ½ pound Brussels sprouts (or 4 cups pre-chopped)
• 2 ½ pounds (6 medium) Yukon Gold potatoes
• 2 pounds red potatoes (8 medium)
• 4 medium + 1 large sweet potato (about 2 ½ pounds total)
• 1 large bunch broccoli rabe or rapini (you will need 3 cups)
• 1 large bunch of chives (you will need about 12)
• 1 small bunch/container of fresh chives
• A small bunch/container of fresh oregano (you can add 1 teaspoon dried to the stuffed mushrooms if you prefer).
• 1 small bunch/container of fresh basil
• 1 small bunch/container of fresh thyme
• 1 small bunch of fresh cilantro
• 1 small bunch fresh Italian parsley
• 1 large head of romaine lettuce
• 1 shell/bag baby spinach (1 pound)
• Shell/bag 1 baby arugula (1 pound)
• 1 (5 ounce) clamshell/bag baby kale
• 1 (5 ounce) clamshell/bag mixed green
• 2 medium heirloom tomatoes
• 1 dried grape or cherry tomato
• 1 small + 1 medium + 1 large red onion
• 1 medium + 4 large white onions
• 1 small + 2 medium yellow onions

meat, poultry and fish

• 1 (3 ounce) package Nova lox (2 servings)
• 1 pack of center cut bacon
• 1 ½ pounds chicken andouille sausage (you will need 1 ½ pounds)
• 2 lbs of Sweet Italian Chicken Sausage
• 1 spiral bone-in ham (6 to 8 pounds)
• 1 beef brisket (5 pounds)
• 24 medium sized oysters in shell
• 2 ¼ pounds large or jumbo (wild) shrimp, peeled and deveined
• 20 Chicken Wingettes and Drummets
• 1 pound boneless, skinless chicken breast
• 2 pounds (8 pieces) thinly sliced ​​chicken breast cutlets

Seasonings and Spices

• extra virgin olive oil
• vegetable oil or grapeseed oil
• cooking spray
• Olive oil spray (or buy Misto Oil Mister)
• Kosher salt (I like diamond crystal)
• Pepper grinder (or fresh peppercorns)
• pure maple syrup
• honey
• vanilla extract
• Regular mayonnaise or light mayonnaise
• crushed red pepper powder
• garlic powder
• onion powder
• paprika
• dried oregano
• dried thyme
• ground sage
• Reduced sodium soy sauce*
• Sriracha sauce or Louisiana-style hot sauce
• red wine vinegar
• balsamic vinegar
• apple cider vinegar
• champagne vinegar
• Dijon Mustard
• bay leaves
• nutmeg
• creole seasoning
• cayenne pepper
• Low Sodium Cajun Seasoning

Dairy Products and Other Refrigerated Items

• 1 small box of pineapple juice
• 1 small bottle of pomegranate juice (POM Wonderful, etc.)
• 3 dozen large eggs
• 1 pint liquid egg whites
• 1 (32 ounce) low-fat cottage cheese (I like Good Culture)
• 1 (15 ounce) part-skim ricotta cheese (I like Polly-O)
• 1 (16 ounce) fat-free plain Greek yogurt (I like Fage or Stonyfield)
• 1 (16 ounce) whole milk plain Greek yogurt
• 1 (8 ounce) container light sour cream
• 1 (8 ounce) block low-fat cream cheese
• 1 small box plain unsalted butter
• 1 small box light butter (you can substitute regular butter if you prefer, or buy whipped butter for your potato gratin)
• 1 quart of fat-free milk
• 1 pint of 1% milk
• 1 (8 ounce) box half and half
• 1 package (8 ounces) + 1 package (16 ounces) shredded part-skim mozzarella cheese
• 1 block or bag (8 ounces) shredded Gruyere cheese
• 1 block or bag (8 ounces) chopped reduced fat sharp cheddar
• 1 large wedge fresh Parmesan or Parmigiano-Reggiano cheese
• 1 small piece fresh Pecorino Romano (you can reduce Oysters Rockefeller by 3 tablespoons Parmesan cheese, if desired)
• 1 block (8 ounces) feta cheese
• 1 (8-ounce) package Gorgonzola cheese

gig*

• 1 loaf whole grain bread, sliced ​​(I like Dave’s Killer Bread)
• 1 large bag of tortilla chips
• 1 large bag of pretzel chips
• 1 package regular breadcrumbs (you can add 3 tablespoons panko to the stuffed mushrooms if you prefer)
• 1 pack regular panko bread crumbs
• 1 small package of white whole wheat flour
• 1 small bag of dried brown rice (or 6 cups pre-cooked)

Canned and Jarred

• 1 jar (12 ounces) roasted red bell peppers
• 1 can (14 ounces) Palm Hearts
• 1 can/bottle of artichoke hearts in water (13.75 ounces)
• 1 small bottle martini olives
• 2 (2.6-ounce) packets of light tuna, soaked
• 1 large jar marinara (or ingredients to make your own)
• 2 packs (32 ounces) low-sodium chicken broth
• 1 (32 ounces) beef broth
• 1 (4 ounce) can tomato paste

frozen

• 2 packs (10 ounces) chopped spinach

other fabrics

• 1 small package brown sugar
• 1 mini bottle of white wine
• 1 mini bottle of gin or vodka (for dirty martini dip)
• baking powder
• 1 small package shelled roasted pistachios (if purchasing in bulk you will need 3 tablespoons)
• 1 (6 ounce) package pecan halves
• 1 bag (16 ounces) dried split peas

*You can also purchase gluten-free if you wish.

For holiday recipes, adjust ingredient amounts based on crowd size. Grocery lists are created using the serving sizes listed on the recipe page.