7 Day Excessive Protein Weight-reduction plan Meal Plan

Buying checklist

Produce

• 2 kilos strawberries
• 6 medium apples
• 1 small cantaloupe
• 1 giant pineapple
• 1 medium PLUS 1 giant lemon
• 1 medium lime
• 2 small heads garlic
• 1 small shallot
• 1 (2-inch) piece recent ginger
• 1 medium PLUS 2 giant crimson bell peppers
• 2 giant English cucumbers
• 1 medium zucchini
• 1 medium yellow squash
• 1 pound child gold or crimson potatoes
• 1 ½ kilos multi-color child potatoes
• 1 small bunch celery
• 2 medium carrots
• ½ pound asparagus
• 1 pound broccoli florets (or ¾ pound pre-cut)
• 1 medium head cauliflower
• 2 medium leeks
• 2 giant bunches scallions (you want about 16)
• 1 small bunch/container recent dill
• 1 small bunch/container recent basil
• 1 small bunch recent Italian parsley (can sub one other recent herb for garnish on Grilled Shrimp, if desired)
• 1 small bunch recent cilantro
• 1 (5-ounce) clamshell/bag child arugula
• 1 (10-ounce OR 1-pound) clamshell/bag child spinach
• 1 small head Romaine lettuce
• 1 giant bag tri-color coleslaw combine (you want 6 cups)
• ½ small head inexperienced cabbage (can sub a small bag of pre-shredded, if desired)
• ½ small head crimson cabbage (can sub a small bag of pre-shredded, if desired)
• 2 plum tomatoes
• 1 dry pint cherry or grape tomatoes
• 1 giant vine-ripened tomato (plus 2 extra [optional] for Turkey Burgers, if desired)
• 1 medium crimson onion
• 2 small yellow onions

Meat, Poultry and Fish

• 1 package deal center-cut bacon
• 1 package deal absolutely cooked Turkey or Hen Andouille sausage or kielbasa
• 1 pound 99% lean floor turkey
• 1 pound 93% lean floor turkey
• 2 kilos 93% lean floor beef
• 1 rotisserie hen
• 1 pound boneless, skinless hen breasts
• 1 ½ kilos tail on, peeled and deveined jumbo shrimp
• 1 pound peeled and deveined additional jumbo shrimp
• 1 ¼ kilos (4) skinless white agency fish resembling grouper, flounder, bass or halibut

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 recent peppercorns)
• Adobo seasoning
• Garlic powder
• Cumin
• Chili powder
• Paprika
• Oregano
• Sizzling sauce (optionally available, for serving with Breakfast Burritos)
• Common or gentle mayonnaise
• Crimson wine vinegar
• Dried parsley
• White balsamic vinegar
• Za’atar (can sub cumin in Cucumber Melon Salad, if desired)
• Gochujang
• Diminished sodium soy sauce*
• Unseasoned rice vinegar
• Sesame oil
• Honey
• Bay leaves
• Cajun seasoning
• Dried onion flakes
• Ketchup
• Yellow mustard
• Dijon mustard
• Worcestershire sauce
• White wine vinegar

Dairy & Misc. Refrigerated Objects

• 1 (18-pack) giant eggs
• 2 (14-ounce) packages extra-firm tofu
• 1 (16-ounce) package deal low fats cottage cheese (I like Good Tradition)
• 1 (6-ounce) container 2% plain Greek yogurt
• 1 (8-ounce) package deal sliced diminished fats cheddar or American cheese
• 1 (8-ounce) package deal shredded cheddar cheese
• 1 (8-ounce) package deal shredded diminished fats Mexican mix cheese
• 1 block feta cheese
• 1 small wedge recent Parmesan cheese
• 1 (8-ounce) block diminished fats cream cheese (I like Philadelphia)
• 1 quart fats free milk
• 1 (8-ounce) container 1% buttermilk
• 1 (8-ounce) container half and half
• 1 field salted butter

Grains*

• 1 package deal (8-inch) low-carb flour tortillas (I take advantage of Ole Xtreme Wellness)
• 1 giant package deal crunchy corn taco shells
• 1 package deal hamburger buns
• 1 small loaf sliced complete wheat bread
• 1 medium package deal dry brown rice (or 5 cups pre-cooked)
• 2 (8.8-ounce) packages 3 cheese tortellini (I take advantage of Delallo)
• 1 package deal bow tie pasta
• 1 package deal seasoned complete wheat breadcrumbs

Canned and Jarred

• 1 small jar dill pickle spears
• 1 (14-ounce) can artichoke hearts
• 1 (2.25-ounce) can sliced black olives
• 2 (4.5-ounce) cans tuna in water
• 1 (15-ounce) can black beans
• 1 (15-ounce) can tomato sauce
• 1 (14-ounce) can low sodium hen broth
• 1 small jar salsa

Frozen

Misc. Dry Items

• 1 small package deal dried cranberries (if shopping for from bulk bin, you want 1 tablespoon)
• 1 small package deal shelled roasted pistachios (if shopping for from bulk bin, you want about 1/3 cup)
• 1 small package deal chia seeds (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal uncooked sugar
• Liquid stevia (optionally available, for Roasted Strawberry Smoothie)

Non-Meals Objects

• Heavy obligation aluminum foil
• Metallic or picket skewers for grilling

*You should buy gluten free, if desired