Here is the ultimate high-protein grocery list for stocking your pantry with high-protein essentials to keep you satisfied and on track to meet your goals.
If you’re focused on staying fuller longer, building muscle, or simply following a high-protein diet, having a well-stocked kitchen is key to success. This high-protein grocery list will help you stock your pantry, so you can prepare delicious, protein-packed meals or snacks anytime. Whether you’re meal-prepping for the week or just stocking up, these pantry and fridge staples should keep you covered.
Why Prioritize Protein?
Protein plays a crucial role in muscle repair, supporting healthy hair and skin, and keeping your energy levels steady. It can also help curb cravings and promote healthy weight management. By adding a variety of protein sources to your diet, you’ll stay satisfied and fuel your body with the nutrients it needs.
High Protein Grocery List
Here’s a high-protein grocery list packed with clean-eating essentials to help you stay on track.
Pantry Essentials
These non-perishable pantry items are good to keep on hand for easy snacking or high-protein meals that come together quickly.
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1. Canned Tuna and Salmon
2. Beans & Lentils
- Beans and lentils are good plant-based options for protein. Although many beans are high in protein, they tend to be higher in carbs, which may not work well for those on a keto or very low-carb diet.
- Beans with the highest percentage of protein include lupini beans, canned black soybeans, lentils, split peas and lima beans.
3. Protein Powder
- Protein powder is great for making high-protein shakes or adding a protein boost to baked goods, Ninja CREAMI ice creams and other treats.
- Example protein powders include whey, pea, or collagen protein powder. We typically buy Quest whey protein powder (vanilla milkshake flavor). Our favorite protein powder recipes include high-protein muffins, edible cookie dough, Ninja CREAMI ice creams, and fudge bars.
4. Pasta and Bread Alternatives
5. Take-and-Go Snacks
Refrigerator Staples
These fresh items are protein-packed and essential for a high-protein diet.
1. Eggs
- Eggs are high in protein and egg whites alone are even higher in protein. You can eat them scrambled, hard-boiled, in omelets, or baked into frittatas. Easy high protein egg recipes include egg in a mug omelette and tuna egg muffins.
2. Cottage Cheese
- High in protein and low in carbs, cottage cheese is great for both savory and sweet snacks. Add it to bowls, spreads or even desserts.
- We typically use a low-fat cottage cheese (2% milkfat) to increase the level of protein in recipes. Our favorite brand of cottage cheese is Good Culture. So many good recipes including this cottage cheese enchilada bowl and these cottage cheese lemon muffins.
3. Greek Yogurt
4. Chicken Breast
5. Ground Turkey or Beef
6. Tofu & Tempeh
- Both tofu and tempeh are good high-protein, plant-based protein options. Marinate and grill them for a meat substitute in any dish.
7. Cheese
- Although cheese serves as a source of protein and calcium, its protein percentage is fairly low since it’s high in fat and calories. For instance, Swiss cheese is one of the highest-in-protein cheeses, but it’s only 27% protein since it’s somewhat high in fat. Therefore, reduced-fat cheeses are usually higher in protein.
- Examples: Reduced fat cheddar or Swiss, part-skim and whole-milk mozzarella, parmesan
8. Deli Meat
- Look for lower-sodium versions of deli meat and avoid those with added sugars. Quick high-protein deli meat recipes include this high-protein pasta salad and high-protein pizza bowl.
- Examples: Deli turkey, chicken and ham are the highest in protein choices.
9. Fresh Vegetables
- Although vegetables tend to have fewer grams of protein compared to other foods in this list, some have a high protein percentage (meaning they offer a substantial amount of protein relative to their calorie count).
- Vegetables with the highest protein percentages include spinach, mushrooms, arugula, kale, asparagus, and romaine lettuce.
Frozen Favorites
Frozen foods are an excellent way to keep high-protein ingredients on hand without worrying about spoilage.
1. Frozen Fish & Shrimp
- Frozen fish and shrimp are quick to thaw and cook, making them ideal for a fast, protein-packed dinner. Easy shrimp recipes include Harissa Shrimp Scampi and Tuscan Shrimp Skillet.
- Examples: Salmon, cod, tilapia, shrimp
2. Frozen Edamame
- Edamame offers a solid amount of protein and is perfect for stir-fries, salads, or side dishes. Edamame recipes include spicy edamame and edamame stir fry.
3. Frozen Chicken
- Stock up on frozen chicken breasts or thighs for an easy, high-protein meal any night of the week. Simply defrost prior to preparation.
4. Frozen Burgers
- Frozen burgers can be thrown on the grill or stovetop for a fast, protein-rich meal. We recommend Trader Joe’s Premium Salmon Burgers.
- Examples: Turkey burgers, chicken burgers, salmon burgers or even lean beef burgers
