The Ultimate High-Protein Grocery List For Beginners

Protein is a macronutrient that provides energy and helps you feel satisfied after eating.

Once digested, the amino acids from the protein repair vital tissues and create new hormones and cells. 

Meats, seafood, fish, and plant-based sources contain protein.

These foods all have unique nutritional benefits and can be included in a balanced diet.

Keep reading to learn more about protein's health benefits, and use our free high-protein grocery list the next time you go food shopping. 

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Benefits of a Protein-Rich Diet

For optimal health, federal nutrition guidelines recommend eating a variety of lean sources of protein and adding spices and low-sodium toppings to enhance your dining experience. 

Some specific health benefits linked to protein intake include: 

• Ensures your body makes enough cells and antibodies to keep you healthy. 
• Helps preserve muscle mass so you can stay active. 
• Aids with diabetes management and blood sugar control. 
• Supports weight management goals. 

Many adults need six to seven ounces of protein-rich foods daily, but this range can vary depending on your age, sex, health status, and level of physical activity. 

Ask a dietitian to recommend a tailored protein goal to ensure you get enough. 

High-Protein Grocery List Basics

Some protein-rich foods and supplements can be expensive.

However, with proper planning, you can build a grocery list that includes your favorite items while sticking to your budget. 

To get the most value for your dollar, browse through flyers and grocery apps to take advantage of deals or promotions.

If you have space at home, consider buying extra portions of proteins that you know your family will eat. 

Also, try to buy highly versatile ingredients that fit your cooking style.

For example, if you don’t own a grill or don’t feel confident roasting, choose thinner cuts of meat that are easy to pan-fry or cook in a wok.

Beans are also highly versatile and make a great addition to salads, stews, soups, dips, and even baked into desserts. 

Foods to Include in a High-Protein Diet 

Protein is naturally found in animal meats, seafood, and plant-based sources like beans, nuts, and seeds.

To help you find protein-rich foods you like, we’ve listed specific examples of foods you can add to your weekly menu. 

If you’re unsure how to cook any of these foods, ask your dietitian for recipe ideas.

It’s incredible how quickly your culinary world can expand after learning new, easy recipes! 

Lean Meats

Choose lean meats when buying animal products.

This helps reduce your saturated fat intake and may benefit overall health. 

Try buying any of these meats the next time you’re at the store: 

• Extra-lean ground meats. 
• Chicken breast (skin removed). 
• Turkey breast (skin removed). 
• Pork loin chops and pork loin roasts. 
• Sirloin roasts. 
• Rabbit.
• Elk. 
• Venison.
• Goat. 

Fish and Seafood

Many types of fish and seafood contain protein, and some species have omega-3 fatty acids—a fat linked to several health benefits, including cardiovascular wellness. 

You can buy fresh, frozen, or tinned fish and seafood products.

For a more health-conscious purchase, choose unfavored options with no added salt. 

• Mussels. 
• Scallops. 
• Clams. 
• Crab. 
• Calamari.
• Crayfish. 
• Shrimp. 
• Tuna. 
• Salmon. 
• Trout. 
• Mackerel. 
• Herring. 
• Sardines. 
• Tilapia. 
• Haddock.
• Halibut. 
• Catfish. 
• Perch.   
• Cod.  

Plant-Based Protein Sources

Plant-based proteins can contain high amounts of fiber and some unsaturated fats (healthy fats). 

Replacing animal protein sources with more plant-based options may benefit your overall health and reduce cancer risk (they also tend to be less expensive than some animal proteins, so you might save some money by eating them more often.) 

Below are various plant-based proteins to try.

Many types of beans can be purchased dehydrated or readily available in cans (but should be drained and rinsed before eating).

Ask your dietitian for bean recipes if they’re a new addition to your diet. 

• Kidney beans. 
• Chickpeas or garbanzo beans (try this vegan roasted chickpea recipe). 
• White beans. 
• Navy beans. 
• Black beans. 
• Lentils. 
• Whole soybeans. 
• Tofu (made with soybeans). 

Nuts and Seeds 

Nuts and seeds are another plant-based protein that contains healthy fats.

Enjoy them roasted (choose unsalted) or blended into nut/seed butter. 

• Sunflower seeds. 
• Pumpkin seeds. 
• Chia seeds.
• Flax seeds (the nutrients in ground flax seeds are better absorbed)  
• Almonds. 
• Walnuts. 
• Pistachios. 
• Pecans.

Eggs

Eggs are highly versatile and can be baked, boiled, sautéed, or incorporated into other dishes.

They’re frequently on sale and are a great source of protein, making them a staple in many people’s grocery lists. 

There are a few egg options on the market:

• Whole chicken eggs (you may also find duck eggs from a local farmer). 
• Fortified chicken eggs (contain some omega-3 fatty acids).
• Liquid eggs. 
• Liquid egg whites. 
• Dried whole egg powder. 

Ask your dietitian to review any marketing claims you may see on egg cartons.

They can explain the grading system and discuss the pros and cons of organic versus inorganic eggs. 

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Dairy Products 

Dairy naturally contains protein and other essential vitamins and minerals.

It’s conveniently sold in a wide range of milk-fat percentages, so you can find a product that aligns with your health goals.   

Enjoy these protein-rich dairy products: 

• Unflavored, low-fat cottage cheese. 
• Unflavored, low-fat Greek yogurt. 
• Unflavored, low-fat Balkan yogurt (has some protein—but not as much as Greek yogurt). 
• Reduced-fat cow’s milk. 
• Reduced-fat goat’s milk. 

Whole Grains

Whole grains provide energy and fiber and are a staple in a nutritionally balanced diet.

Several whole grains also contain some protein. 

Try adding these whole grains to your diet:

• Quinoa. 
• Wild rice.
• Brown rice. 
• Sorghum.
• Teff. 
• Farro. 
• Buckwheat. 
• Bulgur. 
• Wheat berries. 
• Whole wheat products, like pasta or bread. 

Foods to Avoid on a High-Protein Diet

The way a food is prepared can significantly affect its nutritional quality.

For example, chicken breast and white fish are relatively lean protein sources, but if they’re battered and deep-fried, they have much higher levels of saturated and trans fats. 

Try to limit your intake of all processed or ultra-processed foods, as they can adversely affect your health when consumed in large amounts.

Other processed proteins you may want to eat sparingly include:

• Bacon (turkey, ham, etc.) 
• Anything deep-fried, including meats, fish, and falafel (fried chickpea balls). 
• Salty deli meats with thick marbling. 
• Sausages and hot dogs.  

Other High-Protein Diet Considerations

Protein is essential, but it’s not the only macronutrient you need to eat daily.

Carbohydrates and fats are also macronutrients that provide energy and other nutritional benefits. 

To create a balanced meal, follow the USDA’s MyPlate model, which recommends filling: 

• Half your plate with fruits and vegetables. 
• A quarter of your plate with lean proteins. 
• A quarter of your plate with carbohydrates. 

Takeaway

Dietary protein is naturally found in animal products, fish, seafood, and some plant-based foods.

To diversify your nutritional intake, try to choose foods from different food groups, as each has unique micronutrient benefits. 

If you cannot eat enough protein from food, ask your dietitian if you should take a protein supplement or powder. 

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How a Dietitian Can Help

Expanding your nutrition knowledge and learning how to incorporate more protein-rich foods into your meals is easier with the help of a registered dietitian.

They are nutrition experts and licensed healthcare professionals who can teach you how to eat well and achieve your health goals. 

At Nourish, every dietitian offers insurance-covered remote visits.

You’ll receive individualized health advice at every appointment and can take advantage of the free resources on the Nourish app. 

Find a dietitian who accepts insurance through Nourish now.