7 Day Excessive Protein Food plan Meal Plan

Buying checklist

Produce

• 1 medium (ripe) banana
• 1 dry pint blueberries
• 1 (12-ounce) container contemporary strawberries
• 1 (6-ounce) container berries (your alternative)
• 1 ½ kilos seedless crimson or inexperienced grapes
• 1 medium lime
• 2 medium PLUS 1 massive lemon
• 2 small (5-ounce) Hass avocados
• 2 medium (7-ounce) zucchini
• 1 medium English cucumber
• 2 medium crimson bell peppers
• 1 medium head broccoli florets
• 2 kilos (4 medium) Yukon Gold potatoes
• 1 massive Russet or Yukon Gold potato
• 1 pound Brussels sprouts
• 2 medium heads garlic
• 4 medium shallots
• 6 ounces contemporary peas (can sub a small bag of frozen, if desired)
• ½ pound sliced child bella mushrooms
• 1 massive bunch scallions (you want about 12)
• 1 small bunch contemporary Italian parsley
• 1 small bunch contemporary cilantro
• 1 small bunch/container contemporary thyme
• 1 (1-pound) clamshell/bag contemporary child spinach
• 1 (1-pound) clamshell/bag contemporary child arugula
• 1 massive head Iceberg lettuce
• 1 small head Romaine lettuce
• 1 medium PLUS 1 massive vine-ripened tomato
• 2 medium plum tomatoes
• 1 dry pint cherry or grape tomatoes
• 4 medium candy yellow onions
• 1 small yellow onion
• 1 small crimson onion
• Contemporary salsa or guacamole (non-obligatory, for serving with Breakfast Quesadilla)

Meat, Poultry and Fish

• 1 bundle contemporary or frozen hen breakfast sausage hyperlinks (you want about 5 ounces)
• 1 ½ kilos (3) boneless, skinless hen breasts
• 1 pound boneless, skinless hen thighs (can sub breasts in French Onion Soup, if desired)
• 1 ¼ kilos 93% lean floor turkey
• 2 kilos 93% lean floor beef
• 2 kilos lean boneless pork sirloin (middle rib) roast
• 1 ¼ kilos (4) skinless white agency fish fillets (reminiscent of grouper, flounder, bass or halibut)
• 1 ½ kilos peeled and deveined shrimp
• 1 bundle middle lower bacon
• ¾ pound sliced deli hen or turkey breast

Condiments and Spices

• Further 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 contemporary peppercorns)
• Floor cinnamon
• Sesame oil
• Honey
• Sriracha sauce
• Seasoned rice vinegar
• Black and white sesame seeds
• Pink wine vinegar
• Sherry vinegar
• Bay leaves
• Mayonnaise
• Cumin
• Chili powder
• Paprika
• Oregano
• Crushed crimson pepper flakes
• Soy sauce*
• Balsamic vinegar
• Parsley

Dairy & Misc. Refrigerated Gadgets

• 1 quart liquid egg whites
• 1 dozen massive eggs
• 1 (8-ounce) container nonfat milk
• 1 pint milk of your alternative (almond, oat, and so on.)
• 1 (8-ounce) container half and half
• 1 (6-ounce) PLUS 1 (16-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (8-ounce) block 1/3 much less fats cream cheese
• 1 small tub whipped butter (can sub common butter in Mashed Potatoes, if desired)
• 1 small field butter
• 1 small tub mild bitter cream
• 1 (8-ounce) bag shredded cheddar cheese
• 1 (8-ounce) block or bag shredded decreased fats shredded cheddar
• 1 (8-ounce) bag shredded part-skim mozzarella cheese
• 6 ounces (12 skinny slices) Gruyere or Swiss cheese
• 1 small bundle feta cheese
• 1 medium wedge contemporary Parmesan cheese

Grains*

• 1 small bundle fast oats
• 1 bundle (7-inch) low carb tortillas (reminiscent of Mission Carb Stability)
• 1 bundle crunchy corn taco shells (you want no less than 8 or as much as 16 in the event you don’t freeze leftover meat)
• 1 medium bundle dry brown rice (or 5 cups pre-cooked)
• 1 small bundle dry stone-ground polenta
• 1 small bundle dry quinoa
• 1 small baguette or sourdough loaf
• 1 bundle dry brief complete wheat pasta (reminiscent of cellentani or fusilli)
• 1 bundle dry (NOT no-boil) lasagna noodles
• 1 massive bag tortilla chips
• 1 small bundle unbleached all-purpose flour
• 1 bundle seasoned breadcrumbs

Canned and Jarred

• 1 small jar peanut butter
• 1 small jar pesto (or substances to make your personal)
• 1 jar marinara (or substances to make your personal)
• 1 (16-ounce) can tomato sauce
• 1 (5-ounce) can albacore tuna in water
• 1 small jar capers
• 1 small jar pitted Kalamata olives
• 2 (32-ounce) cartons hen bone broth
• 1 (15-ounce) can common or low sodium hen broth

Frozen

• 1 massive bag blueberries (you want about 3 cups)
• 1 massive bag sliced strawberries (you want about 3 cups)

Misc. Dry Items

• 1 small bundle slivered almonds (if shopping for from bulk bin, you want 1 ounce)
• 1 small container vanilla protein powder
• Corn starch
• 1 small bottle mild white wine

Non-Meals Gadgets

*You should purchase gluten free, if desired