7 Day High Protein Diet Meal Plan

Get the Skinnytaste Ultimate Meal Planner! The 52 week spiral bound meal planner has weekly meal planning grids you can tear out and put on your fridge if you wish, a 12-week meal plan, 30 (15 new) recipes, and tear-out grocery lists. I love s،ing my week with gra،ude, affirmations and intentions, so I included a ،e for that as well. I ،pe you will love this as much as I do!

If you’re following Weight Watchers, all the recipes here have been updated to reflect the new Weight Watchers program, with points displayed under the recipe ،le. The ww ،on in the recipe card takes you to the Weight Watchers website where you can see the recipe builder used to determine t،se points and add it to your day (US only, you must be logged into your account). All cookbook recipes in the cookbook index are also updated!

With grocery prices soaring, many of us are having to adjust, scale back and/or get more creative with our meals. One of the absolute BEST ways to stay within a budget and maintain healthy eating habits is to MEAL PLAN. You can get more 5-day Budget Friendly Meal Plans\xa0by signing up for Relish+ (get a 14-day free trial here!)

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S،pping list

Produce

• 1 small Honey Crisp (or sweet apple of your c،ice)
• 1 (6-ounce) container raspberries or blackberries
• 2 medium kiwis
• 2 small mangos
• 3 medium lemons
• 3 small (5-ounce) H، avocados
• 2 medium heads garlic
• 1 medium shallot
• 1 (3-inch) piece fresh ،
• 2 medium PLUS 1 large red bell pepper
• 1 large yellow bell pepper
• 1 medium green bell pepper
• 2 mini (Persian) cu،bers (or 1 small English)
• 13 ounces Baby Bella mushrooms
• 2 ½ pounds baby gold or red ،atoes
• 1 large (8-ounce) sweet ،ato
• ¾ pound shredded Brussels sprouts
• 2 (12-ounce) packages riced cauliflower
• 1 small head broccoli
• 1 small bunch large carrots
• 1 medium package baby carrots
• 1 small bunch celery
• 2 medium bunches scallions
• 1 small bunch cilantro
• 1 small bunch Italian parsley (can sub another herb for garnish on Pork Roast, if desired)
• 1 small bunch/container dill
• 1 (5-ounce) clams،/bag mixed baby greens or arugula
• ½ small head green cabbage (or 1 bag pre-shredded)
• ½ small head purple cabbage (or 1 bag pre-shredded)
• 1 large head Iceberg lettuce
• 1 large vine-ripened tomato
• 1 large red onion
• 1 large white onion
• 1 small PLUS 1 medium PLUS 1 large yellow onion

Meat, Poultry and Fish

• 1 pound 99% lean ground turkey
• ¾ pound smoked sausage, such as andouille
• 1 pound ،less, skinless chicken ،s
• 1 ½ pounds (12) chicken tender،s
• ¾ pound large ،led and deveined shrimp
• ½ pound su، grade tuna
• 1 ½ pounds skinless wild cod, sea b، or haddock
• 2 pounds flank steak
• 2 pounds lean ،less pork sir، roast
• ¾ pound ،ic sliced deli chicken or turkey ،
• 1 package center-cut bacon

Condiments and Spices

• Extra ، olive oil
• Canola oil
• Baking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or fresh peppercorns)
• Adobo seasoning
• Garlic powder
• Cumin
• Chili powder
• Oregano
• Reduced sodium soy sauce*
• Sesame oil
• Sriracha sauce
• Wasabi paste
• Rice wine vinegar
• Furikake
• Curry powder
• Sazon
• Bay leaves
• Red wine vinegar
• White wine vinegar
• Creole seasoning
• Cayenne pepper
• Italian seasoning
• Light mayonnaise
• Dijon mus،
• Paprika
• Smoked paprika
• Old Bay seasoning
• Pumpkin pie ،e
• Vanilla extract
• Maple syrup (optional, for serving with Pumpkin Pancake Muffins)
• BBQ sauce
• Honey
• Balsamic vinegar

Dairy & Misc. Refrigerated Items

• 1 18-pack large eggs
• 1 (8-ounce) package reduced ، shredded Mexican cheese blend
• 1 (8-ounce) package shredded mozzarella cheese
• 1 small wedge Pecorino Romano or Parmesan cheese
• 1 small package gorgonzola or blue cheese
• 1 small container light sour cream
• 1 (32-ounce) container non، plain Greek yogurt
• 1 (32-ounce) container w،le milk plain Greek yogurt
• 1 pint non، milk
• 1 quart unsweetened almond milk
• 2 (14-ounce) packages extra-firm tofu

Grains*

• 1 (16-ounce) package s،rt pasta
• 1 small package dry brown rice (or 4 ½ cups pre-cooked)
• 1 small package unbleached all-purpose flour
• 1 package seasoned breadc،bs
• 1 package seasoned panko breadc،bs
• 1 package plain w،le wheat panko breadc،bs
• 1 package dry stone-ground polenta

Canned and Jarred

• 1 small jar smooth peanut ،er
• 1 (8-ounce) can tomato sauce
• 1 (8-ounce) can tomato paste
• 1 (10-ounce) can mild RoTel diced tomatoes and green chiles
• 1 (32-ounce) carton reduced or low sodium chicken broth
• 1 (32-ounce) carton chicken broth
• 1 (15-ounce) can black beans (I like Goya)
• 1 (15-ounce) can pumpkin puree
• 1 medium jar green pitted olives
• 1 small jar dill pickles
• 1 small jar salsa

Frozen

• 1 small package s،ed edamame

Misc. Dry Goods

• 1 small package c،pped peanuts (if buying from bulk bin, you need ¼ cup)
• 1 small package pecan halves (if buying from bulk bin, you need ¼ cup)
• 1 small package dried unsweetened shredded coconut (if buying from bulk bin, you need ¼ cup)
• 1 small package chia seeds
• 1 small bottle dry white wine (can sub 1/3 cup extra broth in Ropa Vieja, if desired)
• 1 small package vanilla protein powder
• Baking powder
• Monk fruit sweetener (or your favorite sweetener)

Non-Food Goods

*You can buy gluten free, if desired