7 Day Excessive Protein Food regimen Meal Plan

Purchasing checklist

Produce

• 1 pound seedless inexperienced grapes
• 1 ½ kilos Gala apples
• 1 medium orange
• 1 small PLUS 3 medium lemons
• 9 medium limes
• 1 medium pomegranate (or 1 small package deal tendrils)
• 1 medium (6-ounce) Hass avocado
• 6 Persian (mini) cucumbers
• 1 medium zucchini
• 2 medium heads garlic
• 3 medium PLUS 2 massive shallots
• 2 medium jalapenos
• 3 medium PLUS 1 massive pink bell peppers
• 5 ounces sliced shiitake mushrooms
• 1 pound PLUS 5 ounces complete child bella or crimini mushrooms
• ½ pound asparagus
• 1 small bunch celery
• 5 massive carrots
• 1 pound broccoli florets
• 1 small head (or medium bag pre-cut) cauliflower
• 1 small package deal riced cauliflower (can purchase frozen, if desired)
• ½ pound Brussels sprouts (or 4 cups pre-shredded)
• 2 ½ kilos (6 medium) Yukon Gold potatoes
• 2 kilos (8 medium) pink potatoes
• 4 medium PLUS 1 massive candy potatoes (about 2 ¾ kilos complete)
• 1 massive bunch broccoli rabe or rapini (you want 3 cups)
• 1 massive bunch scallions (you want about 12)
• 1 small bunch/container contemporary chives
• 1 small bunch/container contemporary oregano (can sub 1 teaspoon dry in Stuffed Mushrooms, if desired)
• 1 small bunch/container contemporary basil
• 1 small bunch/container contemporary thyme
• 1 small bunch contemporary cilantro
• 1 small bunch contemporary Italian parsley
• 1 massive head Romaine lettuce
• 1 (1-pound) clamshell/bag child spinach
• 1 (1-pound) clamshell/bag child arugula
• 1 (5-ounce) clamshell/bag child kale
• 1 (5-ounce) clamshell/bag blended greens
• 2 medium heirloom tomatoes
• 1 dry pint grape or cherry tomatoes
• 1 small PLUS 1 medium PLUS 1 massive pink onions
• 1 medium PLUS 4 massive white onions
• 1 small PLUS 2 medium yellow onions

Meat, Poultry and Fish

• 1 (3-ounce) package deal Nova lox (serves 2)
• 1 package deal center-cut bacon
• 1 ½ kilos hen andouille sausage (you want 1 ½ kilos)
• 2 kilos candy Italian hen sausage
• 1 (6 to 8-pound) spiral bone-in ham
• 1 (5-pound) beef brisket
• 24 medium reside in shell oysters
• 2 ¼ kilos peeled and deveined massive or jumbo (wild) shrimp
• 20 hen wingettes and drummettes
• 1 pound boneless, skinless hen breasts
• 2 kilos (8) thin-sliced hen breast cutlets

Condiments and Spices

• Additional virgin olive oil
• Vegetable or grapeseed oil
• Cooking spray
• Olive oil spray (or get a Misto oil mister)
• Kosher salt (I like Diamond Crystal)
• Pepper grinder (or contemporary peppercorns)
• Pure maple syrup
• Honey
• Vanilla extract
• Common or mild mayonnaise
• Crushed pink pepper flakes
• Garlic powder
• Onion powder
• Paprika
• Dried oregano
• Dried thyme
• Floor sage
• Diminished sodium soy sauce*
• Sriracha sauce or Louisiana-style sizzling sauce
• Crimson wine vinegar
• Balsamic vinegar
• Apple cider vinegar
• Champagne vinegar
• Dijon mustard
• Bay leaves
• Nutmeg
• Creole seasoning
• Cayenne pepper
• Low sodium Cajun seasoning

Dairy & Misc. Refrigerated Objects

• 1 small carton pineapple juice
• 1 small bottle pomegranate juice (resembling POM Great)
• 3 dozen massive eggs
• 1 pint liquid egg whites
• 1 (32-ounce) container low fats cottage cheese (I like Good Tradition)
• 1 (15-ounce) container part-skim ricotta cheese (I like Polly-O)
• 1 (16-ounce) container nonfat plain Greek yogurt (I like Fage or Stonyfield)
• 1 (16-ounce) container complete milk plain Greek yogurt
• 1 (8-ounce) container mild bitter cream
• 1 (8-ounce) block decreased fats cream cheese
• 1 small field common unsalted butter
• 1 small field mild butter (can sub common butter or purchase whipped butter in Potato Gratin, if desired)
• 1 quart nonfat milk
• 1 pint 1% milk
• 1 (8-ounce) carton half and half
• 1 (8-ounce) bag PLUS 1 (16-ounce) bag shredded part-skim mozzarella cheese
• 1 (8-ounce) block or bag shredded Gruyere cheese
• 1 (8-ounce) block or bag shredded decreased fats sharp cheddar
• 1 massive wedge contemporary Parmesan or Parmigiano Reggiano cheese
• 1 small wedge contemporary Pecorino Romano (can sub 3 tablespoons Parmesan in Oysters Rockefeller, if desired)
• 1 (8-ounce) block feta cheese
• 1 (8-ounce) package deal gorgonzola cheese

Grains*

• 1 loaf thin-sliced complete grain bread (I like Dave’s Killer Bread)
• 1 massive bag tortilla chips
• 1 massive bag pretzel crisps
• 1 package deal plain breadcrumbs (can sub 3 tablespoons panko in Stuffed Mushrooms, if desired)
• 1 package deal plain panko breadcrumbs
• 1 small package deal white complete wheat flour
• 1 small bag dry brown rice (or 6 cups pre-cooked)

Canned and Jarred

• 1 (12-ounce) jar roasted pink bell peppers
• 1 (14-ounce) can hearts of palm
• 1 (13.75-ounce) can/jar artichoke hearts in water
• 1 small jar martini olives
• 2 (2.6-ounce) packets mild tuna in water
• 1 massive jar marinara (or elements to make your personal)
• 2 (32-ounce) cartons low sodium hen broth
• 1 (32-ounce) carton beef broth
• 1 (4-ounce) can tomato paste

Frozen

• 2 (10-ounce) packages chopped spinach

Misc. Dry Items

• 1 small package deal brown sugar
• 1 mini bottle white wine
• 1 mini bottle gin or vodka (for Soiled Martini Dip)
• Baking powder
• 1 small package deal roasted shelled pistachios (if shopping for from bulk bin, you want 3 tablespoons)
• 1 (6-ounce) package deal pecan halves
• 1 (16-ounce) bag dry cut up peas

*You should purchase gluten free, if desired

For the vacation recipes, modify ingredient quantities based mostly on crowd dimension. Grocery checklist is created utilizing variety of servings listed on recipe web page