7 Day Excessive Protein Weight-reduction plan Meal Plan

Purchasing checklist

Produce

• 1 dry pint raspberries
• 1 dry pint blackberries
• 1 dry pint blueberries
• 1 (12-ounce) container strawberries
• 4 medium bananas
• 3 small mandarin or clementine oranges
• 5 medium blood oranges
• 3 medium lemons
• 2 medium limes
• 4 small (5-ounce) PLUS 1 medium (6-ounce) Hass avocados
• 5 mini (Persian) cucumbers (can sub 2 small English cucumbers, if desired)
• 2 small zucchini
• 1 (4-ounce) package deal white or Crimini mushrooms
• 1 pound skinny asparagus
• 1 small bunch celery
• 4 medium OR 3 massive golden beets
• 1 small package deal sugar snap peas (if shopping for from bulk bin, you want 1 cup)
• 6 massive ears of corn (can sub a big bag of frozen, if desired)
• 1 medium head cauliflower
• 1 massive crimson bell pepper
• 1 medium inexperienced bell peppers
• 2 massive cubanelle peppers
• 2 massive heads garlic
• 1 small shallot
• 2 kilos Russet potatoes
• 1 massive head Napa cabbage
• 1 massive bunch collards greens
• 1 (1-pound) clamshell/bag child spinach
• 1 (5-ounce) clamshell/bag blended greens
• 1 (1-pound) clamshell/bag child arugula
• 2 medium bunches scallions
• 1 small bunch contemporary Italian parsley
• 1 small PLUS 1 massive bunch contemporary cilantro
• 1 massive bunch culantro (non-obligatory for sofrito, if you’ll find it)
• 1 small bunch/container contemporary basil
• 2 massive vine-ripened tomatoes
• 1 small crimson onion
• 1 small PLUS 3 medium yellow onions

Meat, Poultry and Fish

• 1 small package deal bacon (if shopping for from deli counter, you want 1 slice)
• 1 small package deal sliced prosciutto
• 2 rotisserie chickens (purchase one nearer to finish of the week)
• 1 pound sushi grade tuna
• 1 ½ kilos (4) white fish fillets similar to flounder, fluke or tilapia
• 2 kilos peeled and deveined jumbo shrimp
• 1 1⁄3 kilos 93% or 99% lean floor turkey
• 1 pound pork tenderloin
• 1 ½ kilos (4) boneless pork chops
• 2 ½ kilos beef pot roast or chuck roast

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)
• Thyme
• Crushed crimson pepper flakes
• Sesame seeds
• Sesame oil
• Rice vinegar
• Honey (or liquid sweetener of selection)
• Mayonnaise
• Diminished sodium soy sauce*
• Sriracha sauce
• Wasabi paste (in a tube)
• Rice wine vinegar
• Furikake (can sub sesame seeds for topping Poke Salad, if desired)
• Pink wine vinegar
• Dijon mustard
• Rice vinegar
• Garlic powder
• Dried minced garlic
• Onion powder
• Oregano
• Cumin
• Chili powder
• Cinnamon
• White (distilled) vinegar
• Bay leaves
• Tajin or different Chili Lime seasoning
• Ketchup
• Worcestershire sauce
• Marjoram
• Balsamic vinegar
• Paprika
• Sazon
• Cajun seasoning

Dairy & Misc. Refrigerated Gadgets

• 1 (9-inch) pie crust
• 1 package deal small wonton wrappers
• 1 dozen massive eggs
• 1 pint liquid egg whites
• 1 (8-ounce) container 1% buttermilk
• 1 (8-ounce) container nonfat milk
• 1 quart unsweetened almond milk (or milk of your selection)
• 1 tub whipped butter
• 1 small field butter (can sub whipped butter in Mashed Cauliflower, if desired)
• 1 small container gentle bitter cream
• 1 (8-ounce) bag shredded half skim mozzarella cheese
• 1 (8-ounce) bag shredded Monterey Jack cheese or package deal Oaxaca or queso chihuahua
• 1 small package deal part-skim Swiss cheese (can sub 1/3 cup another cheese in Hen Quiche, if desired)
• 1 small package deal cotija cheese
• 1 small package deal goat cheese
• 1 small package deal gorgonzola cheese
• 1 small wedge contemporary Parmesan cheese

Grains*

• 1 small package deal fast or rolled oats
• 1 medium package deal corn tortillas (you want 16)
• 1 package deal seasoned entire wheat breadcrumbs (I like 4C)
• 1 small package deal dry lengthy grain rice (I like Carolina)
• 1 package deal dry Spinach Ricotta tortellini (similar to Delallo)

Canned and Jarred

• 1 (15-ounce) can black beans
• 1 (15-ounce) can crushed plain or fireplace roasted tomatoes
• 1 small jar solar dried tomatoes
• 1 small jar capers
• 1 small can sliced black olives
• 1 small can/jar chipotle peppers in adobo (or Guajillo, ancho and arbol chiles for a extra conventional Birria tacos. See recipe notes)
• 1 (32-ounce) carton beef broth
• 1 (2.6-ounce) packet gentle tuna in water
• 1 small jar creamy peanut butter

Frozen

• 1 small bag shelled edamame

Misc. Dry Items

• 1 small package deal vanilla protein powder
• 1 small package deal slivered almonds (if shopping for from bulk bin, you want ¾ cup)
• 1 small package deal pecan halves (if shopping for from bulk bin, you want ½ cup)
• 1 small package deal shelled pistachios (if shopping for from bulk bin, you want ¼ cup)
• 1 small package deal vegetable or hen bouillon cubes (similar to Maggi)

*You should purchase gluten free, if desired