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High-protein grocery list
Lean proteins, dairy, beans and vegetables that give you the most protein for the calories, organized by store section.
This high-protein grocery list is for anyone who wants more protein without a lot more calories: to stay full on fewer calories, keep muscle while losing weight, or eat more protein as they get older. It favors lean foods with a lot of protein for their calories. If your goal is to gain weight and muscle, the muscle building grocery list is the better fit.
High-protein grocery list
From chompshopper.com/shopping-lists/high-protein
What is a high-protein diet?
There's no single definition. The official recommended amount for adults, 0.8 grams of protein per kilogram of body weight a day, is set to prevent a shortfall, not as an upper target.2 Weight-loss studies of higher-protein diets mostly use about 1.2 to 1.6 grams per kilogram: in shorter trials people lost more fat and kept more muscle, and felt a little fuller, though longer studies are mixed and depend on sticking with it.1 For adults over 65, experts recommend at least 1.0 to 1.2 grams per kilogram.2
Foods to buy more of
- Chicken and turkey breast, fish and shrimp
- Eggs and liquid egg whites
- Nonfat or low-fat Greek yogurt, skyr and cottage cheese
- Beans, lentils, tofu, tempeh and edamame
- Plenty of vegetables to fill the plate
Foods to skip or limit
- Fried and breaded meats
- Processed meats high in salt, like bacon and salami
- Protein bars and snacks that are mostly sugar
- Sugary drinks and sweetened coffee drinks
Why people choose it: Protein-rich meals leave many people a little more satisfied,1 and building meals around a lean protein makes portions easy to plan.
This is general information, not medical advice. If you have kidney disease or another medical condition, ask your doctor or a registered dietitian how much protein is right for you before eating more of it.
Sample high-protein grocery list for one week
This list covers about 7 days for 2 adults, with a lean protein at every meal. It's groceries only: pick your own meals from what's here.
Produce
- Broccoli2 heads
- Green beans1 lb
- Zucchini3
- Salad greens2 containers
- Cucumbers2
- Bell peppers4
- Onions2
- Berries2 containers
- Apples4
- Extra-firm tofu14 oz
Meat & Seafood
- Boneless skinless chicken breast3 lbs
- 93% lean ground turkey2 lbs
- Cod or tilapia fillets1 lb
Dairy & Eggs
- Eggs2 dozen
- Liquid egg whites32 oz
- Plain nonfat Greek yogurt2 tubs (32 oz each)
- Low-fat cottage cheese24 oz
- String cheese1 pack of 12
Condiments
- Salsa1 jar
Pantry & Spices
- Dried lentils1 lb
- Chickpea or lentil pasta2 boxes
- Old-fashioned rolled oats18 oz
- Quinoa1 lb
Frozen
- Frozen raw shrimp1 lb bag
- Frozen shelled edamame1 bag
- Frozen mixed vegetables (no sauce)2 bags
Canned & Jarred
- Canned tuna in water4 cans
- Canned black beans2 cans
Snacks
- Roasted edamame1 bag
High-protein pantry staples
Condiments
- Salsa, mustard and hot sauce: flavor with few calories
Pantry & Spices
- Dried lentils: about 18 g protein per cooked cup
- Chickpea or lentil pasta: more protein than regular pasta
- Old-fashioned rolled oats: cook with milk for extra protein
- Quinoa
- Unsalted almonds: a small handful; nuts are calorie-dense
- Spice blends: taco, Cajun or lemon-pepper
Canned & Jarred
- Canned tuna or salmon in water: about 20 g protein per 3 oz
- Canned chickpeas and black beans
Snacks
- Roasted edamame or chickpeas
- Beef or turkey jerky: compare sodium between brands
Fresh and everyday foods to buy
Produce
- Extra-firm tofu or tempeh
- Broccoli, green beans and zucchini
- Salad greens and cucumbers
- Bell peppers and onions
- Berries and apples
Meat & Seafood
- Boneless skinless chicken breast: about 26 g protein per 3 oz cooked
- 93% lean ground turkey
- Cod, tilapia or salmon
Dairy & Eggs
- Eggs
- Liquid egg whites
- Plain nonfat Greek yogurt or skyr: about 17 g protein per 6 oz
- Low-fat cottage cheese: about 12 g protein per ½ cup
- String cheese
Frozen
- Frozen raw shrimp: thaws in minutes under cold water
- Frozen shelled edamame: about 18 g protein per cup
- Frozen vegetables without sauce
Shopping tips for the high-protein diet
Start each meal with the protein.
Choose the protein first, fill half the plate with vegetables, then add a smaller portion of grains or beans.
Compare protein per serving on the label.
Plain Greek yogurt has about twice the protein of regular yogurt for similar calories. Check the grams of protein next to the calories.3
Mix plant and animal proteins.
Beans, lentils, tofu and edamame add fiber and cost less per gram of protein than most meat.
Keep ready-to-eat protein in the fridge.
Hard-boiled eggs, cottage cheese, Greek yogurt and pre-cooked chicken make the high-protein choice the easy one when you're hungry.
Buy frozen fish and shrimp.
They cost less than fresh, keep for months and thaw quickly, so a lean dinner is always on hand.
Watch the extras.
Cheese, nuts, oils and sauces add calories fast. Measure them for a week to learn what a portion looks like.
Beginner mistakes to avoid
Relying on bars and shakes.
Many are expensive and some are mostly sugar. Whole foods from this list cover most people's protein for less.
Eating all the protein at dinner.
Spread it across breakfast, lunch and dinner. Breakfast is where most people fall short; eggs, Greek yogurt or cottage cheese fix it.
Cutting out vegetables and fiber.
A high-protein diet still needs vegetables, fruit, beans and whole grains for fiber and nutrients.
Choosing fatty or processed meats.
Sausage, bacon and fried chicken add a lot of fat and salt for their protein. Lean cuts and fish are better value for the goal.
Going too fast.
Add protein one meal at a time. A higher-protein breakfast is an easy first step.
Make your own high-protein grocery list
We'll fill in this week's list for you. Remove anything you already have, add your own recipes, and get one list sorted by store section.
Make my listSources
- Heather J. Leidy and others, The role of protein in weight loss and maintenance, American Journal of Clinical Nutrition 101(6):1320S–1329S, 2015.
- Jürgen Bauer and others, PROT-AGE Study Group, Evidence-Based Recommendations for Optimal Dietary Protein Intake in Older People, Journal of the American Medical Directors Association 14(8):542–559, 2013. Includes the 0.8 g/kg recommended amount for all adults.
- USDA Agricultural Research Service, FoodData Central, Protein per serving, rounded. Brands vary, so check the label.