Here’s the high-protein grocery list of your dreams – whether you’re building muscle mass, trying to lose weight, or simply aiming for a balanced diet. There are certain high-protein foods you should definitely include in your day-to-day diet. But what’s all that about? Well, for starters, eating enough protein at every meal will make you full and won’t allow your stomach to rumble for snacks 20 minutes later.
The Importance Of Protein
Proteins serve many different essential roles in the human body – from holding everything together and facilitating movement, through digestion (digestive enzymes) to immunity (antibodies).
So getting enough protein, or the essential amino acids that we then use to build the proteins we need to maintain life is important. To say the least.
Some benefits of consuming foods that are naturally high in protein include:
- easier muscle building
- speeding recovery after injuries
- maintaining consistent energy
Sounds great, right? The good news is, as you’ll see in a second, there are plenty of foods that will do the job. You will find a wide array of easy-to-incorporate protein-packed foods that you can mix and match to make your snacks and meals more healthy and satisfying.
The High-Protein Grocery List
This high-protein grocery list features various foods, including nuts and seeds, legumes, seafood, poultry, dairy, vegetables, and grains. These are the foods and their protein content per 100 grams of each food.
- Hemp seeds, 31g protein
- Pumpkin seeds, 30g protein
- Parmesan cheese, 29g protein
- Chicken, 27g protein
- Ground Beef, 25.6g protein
- Peanuts, 25g protein
- Lentils, 25g protein
- Seitan, 25g protein
- Canned Tuna, 24g protein
- Shrimp, 24g protein
- Turkey, 24g protein
- Mackerel, 24g protein
- Cheddar cheese, 23g protein
- Lobster, 22g protein
- Almonds, 21g protein
- Halibut, 21g protein
- Kidney beans, 21g protein
- Salmon, 20g protein
- Pistachios, 20g protein
- Calamari, 19g protein
- Chickpeas, 19g protein
- Sardines, 19g protein
- Flax seeds, 18g protein
- Chia seeds, 16g protein
- Mussels, 15g protein
- Cashews, 15g protein
- Walnuts, 15g protein
- Feta cheese, 14g protein
- Eggs, 12g protein
- Edamame beans, 12g protein
- Quinoa, 12g protein
- Cottage cheese, 11g protein
- Tofu, 10g protein
- Oats, 10g protein
- Pinto beans, 9g protein
- Yogurt, 6g protein
- Peas, 5.5g protein
- Spinach, 5g protein
- Crimini mushrooms, 3g protein
- Broccoli, 3g protein
- Kale, 3g protein
- Basil, 3g protein
- Brussels sprouts, 3g protein
- Arugula, 2.5g protein
- Asparagus, 2g protein
Now that we have the list of high-protein foods, let’s highlight some of the more common ones and see how to incorporate them into your daily diet.
High-Protein Plant-Based Foods
Did you know there are high-protein foods other than eggs and chicken? Shocker, I know! But there are, and many of them are plants. If you’re looking for ways to add more protein to your diet while also getting enough fiber and powerful antioxidants to help keep you healthy for years and years to come, this is great news for you! And this is the section of the high-protein grocery list you need to keep in mind next time you go shopping!
Almonds, 6g Protein
100 grams of raw almonds provide around 21 grams of protein, as well as fiber and healthy fats, which is great if you’re trying to build muscle and lose weight.
You can enjoy almonds as a snack, add them to your breakfast bowls or to smoothies like this one. I do recommend enjoying these protein-packed nuts raw, in order to make the most of their health benefits!
The recommended daily intake of almonds is 28 grams which can give you almost 6 grams of protein.
Peanuts, 10g Protein
Add peanuts to your high-protein grocery list – you’ll find a little over 25 grams of protein in just 100 grams. Peanuts are also rich in potassium, magnesium, and several vitamins, including B and E.
You can eat them as a snack or put them in sweet or savory dishes. An interesting fact is that contrary to popular belief, and their name, they’re actually a legume culture. You can also enjoy them in your favorite peanut butter recipes (definitely try these no-bake cookies)
The recommended daily intake of peanuts is up to 42 grams, which can provide you with 10 grams of protein.
Lentils, 15g Protein
Lentils are on the high-protein grocery list because they’re one of the best vegan foods for muscle gain and weight loss. They contain an impressive 25 grams of protein per 100 grams of the product. What’s more, they’re low on the glycemic index and can even reduce sugar levels.
You can add lentils to soups, stews, tacos, fajitas, salad bowls, healthier patties, or plant-based shepherd’s pies.
In a serving, you can have around 60 grams of lentils and get 15 grams of protein.
Kidney Beans, 12g Protein
One of the most widely eaten beans, kidney beans, is also part of our high-protein foods list. 100 grams of kidney beans contain 21 grams of protein and plenty of fiber. The latter is crucial for weight loss as it helps you feel fuller for longer.
This type of legume is very versatile, as it goes in soups, salads, side dishes, chili, burritos, and veggie burgers.
One serving of kidney beans provides 12 grams of protein.
Chickpeas, 11g Protein
When deciding which foods to include on your high-protein grocery list, don’t skip chickpeas. They have 19 grams of protein per 100 grams.
Chickpeas can be used for a wide variety of foods, including the preparation of hummus and falafels, as well as inside salads, soups, wraps like these, curries, and stir-fries. They help improve gut health, reduce post-meal blood sugar levels, and lower cholesterol.
One serving of chickpeas provides 11 grams of protein.
Spinach, 2g Protein
Is it a surprise that spinach made it on this list of high-protein foods? It shouldn’t be! This amazing leafy green provides 5 grams of protein per 100 grams of greens.
More than that, spinach has many benefits for your health! Some of them include weight maintenance, improvement of hypertension, eye health, and better blood sugar levels.
Adding spinach to your daily menu is super easy! Alongside the obvious salads, you can put spinach in smoothies like this one, soups, sandwiches, grain dishes, and even pasta.
A serving of spinach is around 30 grams, providing you with almost 2 grams of protein.
Broccoli, 4g Protein
Another great green vegetable on the high-protein grocery list is broccoli! This cruciferous vegetable has 3 grams of protein in every 100 grams and supports your immune system, benefits heart health, and provides antioxidants.
You can enjoy these miniature trees in different side and main dishes, in soups, boiled or roasted, but you can even put them raw in your smoothies. When you add plenty of fruit and nuts and seeds, you won’t notice it yet you’ll benefit from its protein and fiber contents.
The recommended daily serving of broccoli is around 140 grams, which means you’ll be getting 4 grams of protein.
Tofu, 9g Protein
Tofu isn’t only for vegans, it’s actually one of the best choices when it comes to high-protein foods as it’s also low in cholesterol, unlike animal products. In just 100 grams you can find 10 grams of protein as well as antioxidants.
And the things you can do with it! Besides using it as an egg or meat substitute in different dishes, you can also add tofu to sauces, smoothies, soups, salads, sandwiches and to make these amazing tofu wraps.
From one serving of tofu you’ll get close to 9 grams of protein.
High-Protein Poultry and Seafood
When it comes to making your own high-protein grocery list for the week, if you’re not vegan or vegetarian, add these items to your basket. These protein-packed foods will provide all the essential amino acids your body needs and will keep you satiated throughout the day!
Chicken, 21g Protein
I’m doubtful anyone is surprised chicken is on the high-protein grocery list, right? In just 100 grams of chicken, there are 27 grams of protein.
That’s why most healthy recipes prefer it over pork and beef. You can include chicken in soups and stews, add it to salads and wraps, or roast it and enjoy it with a nutritious side dish. And if you’re looking for a tasty high-protein chicken soup, you should definitely give this one a try.
In your daily serving of 80 grams of cooked chicken, you’ll find 21 grams of protein.
Turkey, 24g Protein
Another bird that should land on your high-protein grocery list is the turkey. In 100 grams of turkey meat you can find 24 grams of protein as well as several B-complex vitamins and different minerals.
If you skip the skin, you can benefit from low-fat poultry that can be roasted, boiled, and braised, and then used for different one-pot meals, soups, stews, and even for healthier meatballs. And if you’re looking for an amazing high-protein dinner idea with ground turkey, then you should definitely try these healthy bowls.
By enjoying a little over 100 grams of turkey you can get around 24 grams of protein.
Salmon, 20g Protein
Just like chicken, salmon is a must-have on your weekly high-protein grocery list. There are around 20 grams of protein in 100 grams of salmon as well as omega-3 fatty acids, the vitamins A, B12, and D as well as potassium.
You can roast, grill, bake in foil, or sear this fish in a pan. It is one of the best high-protein foods for muscle gain and weight loss because it can be used for meal prep, so you don’t have excuses to avoid eating healthy meals. If you love salmon, then you should definitely try these amazing Mediterranean salmon bowls for dinner or lunch!
By enjoying a little over 85 grams of salmon you will get 17 grams of your daily protein.
Halibut, 21g Protein
Halibut may look a little funny, but its protein contents are seriously great. In just 100 grams of this fish, there are 21 grams of protein. Moreover, there are omega-3 fatty acids, niacin, selenium, and magnesium.
You can grill the halibut, bake it, and even prepare it in a pan. One thing you should note is that most people remove the skin before eating because it’s quite tough.
A serving is around 100 grams and it will provide 21 grams of protein.
Shrimp, 24g Protein
Seafood lovers would be happy to see that shrimp has also secured its place on the high-protein grocery list. That’s because it contains 24 grams of protein in 100 grams. Shrimp also has selenium, vitamin B12, choline, and plenty of antioxidants that reduce inflammation. There are so many ways to prepare and enjoy shrimp! Grill it, saute it, boil it, or even bake it. Then you can add it to salads, pasta, rice, and yes, even to soups. For a quick and easy dinner recipe, you can also make this delicious healthy shrimp quesadilla.
A single serving of shrimp is around 85 grams, giving you 20 grams of daily protein.
Get your Protein, But Aim For a Balanced Diet
Before you start checking off the high-protein grocery list above, you should remember – it’s all about balance. Protein deficiency is bad, but in general – uncommon. While protein is super important for your body, overconsuming foods with high contents of protein is not great for you. It can lead to weight gain (as would overeating any type of food), dehydration, diarrhea or constipation, and in the worst cases even kidney damage.
Protein is crucial for your well-balanced plate, but remember to also include fiber, healthy fats, vitamins, and minerals. To be sure you’re eating just the right amount of protein daily, calculate 0.8 grams per kilogram of your body weight and the result will be your personal recommended intake. This can vary, depending on your fitness level and goals, but you can use it as a general rule of thumb for a healthier lifestyle.
High-Protein Grocery List – Final Words
I hope you found this high-protein grocery list helpful on your fitness journey! If you’re looking for healthy recipes featuring some of the mentioned high-protein foods, make sure to try some of these wonderful ideas:
- 12oz/340g shrimp, peeled and deveined
- 1 tomato, chopped
- 1-2 tbsp tomato paste
- 1 tbsp chopped basil
- 1 tbsp chopped dill
- 1 cup zucchini, chopped
- 3 garlic cloves, minced
- 1 tbsp olive oil
- 1/3 avocado, in slices
- 3 tbsp shredded cheese
- 3 tortillas
- Before you start if you're using frozen shrimp make sure to defrost it in warm water for about 10 minutes.
- Chop zucchini, tomatoes, dill basil and peel the garlic and the avocado.
- Add the chopped tomato to a nonstick pan with a little bit of olive oil, then add in the zucchini. Saute at medium-high heat for about 2 minutes.
- Next, add in the shrimp and cook for about 2 minutes with the tomato and zucchini.
- The shrimp will likely release some juices, so add in some tomato paste - this will help to thicken the sauce.
- Also, add in the basil, dill and one clove of garlic. Stir and cook for about a minute, then add in the rest of the garlic. Turn the heat off.
- Spread shrimp filling over 1/2 of a small tortilla, put some avocado on top and shredded cheese of choice - if using.
- Fold the tortilla in half and toast in a greased nonstick pan until golden brown on both sides. Make sure to flip carefully as you want the filling to stay inside the quesadilla!
- Once golden brown on both sides, slice the quesadilla and enjoy!
Amount Per Serving: Calories: 429Total Fat: 16gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 246mgSodium: 1366mgCarbohydrates: 38gFiber: 5gSugar: 4gProtein: 34g