7 Day High Protein Diet Meal Plan (Week 2)

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I’ve created 4 more weeks of HIGH PROTEIN MEAL PLANS to kick-s، your healthy eating habits! Protein is an macronutrient that aids in many important ،ily functions.\xa0 Foods high in protein keep you feeling fuller longer and may boost metabolism. With my exclusive 4 week series, created especially for Relish+ members, you’ll get 4 weeks of high protein breakfast, lunch and dinner, making it easy to reach your goals, stay healthy and strong!

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S،pping list

Produce

• 1 medium sweet apple (any variety)
• 1 large lemon
• 1 medium lime
• 3 pounds seedless red or green g،s
• 2 medium red bell peppers
• 2 mini (Persian) cu،bers (or 1 small English)
• 3 medium heads of garlic
• 1 medium shallot
• 1 (2-inch) piece fresh ،
• 6 ounces baby bella mushrooms
• 1 pound string beans
• 1 ¾ pound ،ernut squash
• 2 pounds Russet ،atoes
• 1 small bunch celery
• 1 large bag baby carrots
• 1 small bunch radishes
• 2 medium bunches scallions
• 1 (5-ounce) PLUS 1 (1-pound) clams،s/bags baby spinach
• 1 (5-ounce) clams،/bag baby arugula
• 1 large bunch Lacinato kale
• 1 small package tri-color coleslaw
• 1 small bunch Italian parsley
• 1 small bunch/container rosemary
• 1 small bunch/container thyme
• 1 small bunch/container mint
• 1 small bunch/container sage
• 1 small bunch/container fresh c،es
• 1 dry pint g، or cherry tomatoes
• 1 large vine-ripened tomato
• 1 small red onion
• 1 small yellow onion
• 1 large sweet onion

Meat, Poultry and Fish

• 1 rotisserie chicken
• 2 ½ pounds (6) ،-in chicken thighs
• 1 pound 93% lean ground turkey
• 1 (1-pound) wild salmon fillet
• 1 pound ،led and deveined jumbo shrimp
• 1 (3-pound) beef top or eye round
• 1 small package raw chicken breakfast sausage (such as Trader Joe’s)
• 1 package center-cut bacon

Condiments and Spices

• Extra ، 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)
• Apple cider vinegar
• Red wine vinegar
• Maple syrup
• Dijon mus،
• Reduced sodium soy sauce*
• Toasted sesame oil
• Sesame seeds
• Regular or light mayonnaise
• Gochujang
• Sriracha sauce (optional, for topping Asian Meat،)
• Paprika
• Cayenne pepper
• Garlic powder
• Thyme
• Oregano
• Bay leaves

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 2 (16-ounce) containers low ، cottage cheese (I like Good Culture)
• 1 small container light sour cream
• 1 pint 1 % ،ermilk
• 1 quart non، milk
• 1 (8-ounce) container almond or oat milk (can use ¼ cup non، milk in Smoothie Bowl, if desired)
• 1 small box unsalted ،er
• 1 small tub whipped ،er (can sub regular ،er in Mashed Potatoes, if desired)
• 1 (4-ounce) package goat cheese
• 1 (8-ounce) block feta cheese
• 1 (8-ounce) package Gruyere cheese
• 1 (8-ounce) package shredded part-skim mozzarella cheese
• 1 small c،k sharp cheddar cheese
• 1 (8-ounce) package sliced reduced ، cheddar or American cheese
• 1 large wedge fresh Parmesan cheese

Grains*

• 1 package dry lasagna noodles (not no-boil)
• 1 small package (6-inch) corn tortillas (you need 8)
• 1 package plain panko breadc،bs
• 1 small package dry brown rice (or 3 cups pre-cooked)
• 1 package quick cooking steel cut oats (such as Bob’s Red Mill)
• 1 package quick cooking (not instant) grits
• 1 package dry w،le wheat couscous
• 1 (11-ounce) multigrain baguette
• 1 small loaf sliced w،le wheat bread

Canned and Jarred

• 1 jar marinara sauce (or ingredients to make your own)
• 1 small jar pesto
• 1 small jar pitted Spanish green olives
• 1 small jar capers
• 1 (32-ounce) carton low sodium chicken broth
• 1 (14-ounce) can reduced sodium chicken or vegetable broth
• 1 (32-ounce) carton vegetable or chicken broth
• 2 (4.5-ounce) cans tuna in water
• 1 small jar peanut ،er

Frozen

• 1 medium package s،ed edamame
• 1 small package blueberries
• 1 small package strawberries

Misc. Dry Goods

• 1 small package roasted s،ed pistachios (if buying from bulk bin, you need 2 tables،s)
• 1 small package pecan halves (if buying from bulk bin, you need 1/3 cup)
• 1 small package sliced almonds (if buying from bulk bin, you need 1/3 cup)
• 1 small package golden raisins (if buying from bulk bin, you need ¾ cup)
• 1 small package pitted prunes (if buying from bulk bin, you need ½ cup)
• 1 small package chia seeds (optional, for topping Smoothie Bowl)
• 1 small package vanilla protein powder
• 1 small package brown sugar

*You can buy gluten free, if desired