27 High-Protein Foods Grocery List for Weight Loss and Muscle Gain

Stop wandering the grocery store aisles, wondering what to buy. This complete high-protein shopping list gives you exactly what you need to fuel weight loss, build lean muscle, and stay satisfied between meals.

I created this list after years of watching people struggle with the same problem: they know they need more protein, but they stand in the grocery store completely overwhelmed. Should you buy chicken or fish? Greek yogurt or cottage cheese? Are plant proteins good enough, or do you need meat?

Here’s what I’ve learned: you don’t need expensive supplements or complicated meal plans. These are real foods you can find at any grocery store, starting today. I’ve organized 27 protein-packed foods by category, complete with protein amounts from the USDA database and quick meal ideas for each one.

Whether you’re meal prepping for the week, trying to hit your protein goals, or simply want to make healthier choices, this guide has you covered—from budget-friendly staples like eggs and canned tuna to premium options like wild-caught salmon. Want the fuller nutritional picture first, including calories, fat, and standout nutrients for 13 more foods? See our guide to 40 High-Protein Foods to Add to Your Diet.

Your Complete High-Protein Grocery List (Quick Reference)

Save time at the store! Use this quick-reference checklist to grab all 27 protein-packed foods. Scroll down for detailed nutrition info and recipe ideas for each item.

Lean Meats & Poultry (26-31g protein per 100g cooked)

• ☐ Chicken breast (31g protein per 100g)
• ☐ Turkey breast (30g protein per 100g)
• ☐ Lean beef/sirloin steak (26g protein per 100g)
• ☐ Pork loin/pork chops (27g protein per 100g)

Fish & Seafood (24-26g protein per 100g)

• ☐ Canned tuna (26g protein per 100g)
• ☐ Salmon (25g protein per 100g cooked)
• ☐ Shrimp (24g protein per 100g cooked)

Dairy & Eggs (6-11g protein per serving)

• ☐ Greek yogurt (10g protein per 100g serving)
• ☐ Cottage cheese (10g protein per 100g)
• ☐ Eggs (6g protein per large egg)
• ☐ Milk (8g protein per cup)

Plant-Based Proteins (8-18g protein per serving)

• ☐ Lentils (18g protein per cooked cup)
• ☐ Chickpeas (15g protein per cooked cup)
• ☐ Tempeh (15g protein per 1/2 cup)
• ☐ Baked beans (14g protein per cup)
• ☐ Tofu (10g protein per 1/2 cup)
• ☐ Quinoa (8g protein per cup)

Nuts, Seeds & Nut Butters (4-8g protein per serving)

• ☐ Peanut butter (8g protein per 2 tbsp)
• ☐ Almonds (6g protein per 1/4 cup)
• ☐ Chia seeds (4g protein per 2 tbsp)

Vegetables (4-18g protein per cup cooked)

• ☐ Edamame (18g protein per cup)
• ☐ Spinach (5g protein per cup cooked)
• ☐ Broccoli (4g protein per cup cooked)
• ☐ Brussels sprouts (4g protein per cup cooked)

Grains & Other

• ☐ Oats (5g protein per cup cooked)
• ☐ Protein powder (varies by brand)
• ☐ Seitan (25g protein per serving)

Want recipe ideas? Keep reading for 3 delicious meal ideas for each of these 27 protein-packed foods.

27 High-Protein Foods: Your Detailed Shopping Guide

1. Chicken Breast (31g protein per 100g)

Chicken breast tops my list for good reason. According to USDA FoodData Central, a 100-gram serving of cooked, skinless chicken breast delivers 31 grams of protein. It’s lean, affordable, and incredibly versatile.

3 Quick Meal Ideas:

1. Grilled Lemon Herb Chicken: Marinate in lemon juice, olive oil, garlic, and herbs. Grill until golden.
2. Baked Pesto Chicken: Spread pesto over chicken breasts and bake until the pesto forms a delicious crust.
3. Honey Mustard Chicken Salad: Slice grilled chicken and toss with mixed greens and honey mustard dressing.

2. Canned Tuna (26g protein per 100g)

I always keep canned tuna in my pantry. It’s shelf-stable, budget-friendly, and packed with 26 grams of protein per 100g plus omega-3 fatty acids.

3 Quick Meal Ideas:

1. Tuna Avocado Wraps: Mix canned tuna with diced avocado, red onion, and lime juice. Spread on whole-grain wraps.
2. Spicy Tuna Salad: Combine tuna with chopped cucumber, cherry tomatoes, and chili powder. Dress with olive oil and lime.
3. Tuna and Quinoa Bowl: Mix tuna with cooked quinoa, black beans, corn, and salsa. Top with Greek yogurt.

3. Salmon (25g protein per 100g)

Fresh or frozen, salmon delivers 25 grams of protein per 100g cooked along with heart-healthy omega-3s.

3 Quick Meal Ideas:

1. Baked Dijon Salmon: Mix Dijon mustard, honey, and soy sauce. Brush over salmon and bake until flaky.
2. Lemon Garlic Butter Salmon: Sauté salmon with minced garlic, lemon juice, and butter. Finish with fresh parsley.
3. Teriyaki Glazed Salmon Skewers: Cut salmon into chunks, marinate in teriyaki sauce, skewer and grill.

4. Turkey Breast (30g protein per 100g)

Turkey breast is incredibly lean with 30 grams of protein per 100g cooked. I use it interchangeably with chicken for variety.

3 Quick Meal Ideas:

1. Herb Roasted Turkey Breast: Rub with rosemary, thyme, garlic, and olive oil. Roast until golden brown.
2. Turkey and Veggie Stir-Fry: Sauté turkey slices with bell peppers and broccoli. Add low-sodium soy sauce.
3. Cranberry Turkey Lettuce Wraps: Mix diced turkey with cranberries, almonds, and light mayo. Serve in lettuce cups.

5. Greek Yogurt (10g protein per 100g)

Plain Greek yogurt is one of my go-to breakfast staples. It provides 10 grams of protein per 100g and works in both sweet and savory dishes.

3 Quick Meal Ideas:

1. Berry Parfait: Layer Greek yogurt with fresh berries and granola.
2. Cucumber Greek Yogurt Dip: Mix with finely chopped cucumber, garlic, and dill. Serve with veggies.
3. Honey and Almond Yogurt Bowl: Drizzle with honey and top with sliced almonds.

6. Cottage Cheese (10g protein per 100g)

Cottage cheese gets overlooked, but it’s a protein powerhouse with 10 grams per 100g and incredibly versatile.

3 Quick Meal Ideas:

1. Fruit and Nut Bowl: Mix with berries and chopped nuts for breakfast.
2. Savory Stuffed Peppers: Combine with diced tomatoes and herbs. Stuff bell peppers and bake.
3. Cottage Cheese Pancakes: Blend with eggs, oats, and vanilla. Cook like regular pancakes.

7. Eggs (6g protein each)

One large egg contains 6 grams of protein. They’re cheap, versatile, and last for weeks in the fridge.

3 Quick Meal Ideas:

1. Spinach and Feta Omelette: Whisk eggs and pour into a pan with sautéed spinach and feta.
2. Avocado Egg Salad: Mix hard-boiled eggs with mashed avocado and lime juice. Serve on toast.
3. Baked Veggie Egg Cups: Crack eggs into muffin cups with diced bell peppers and tomatoes. Bake.

8. Lean Beef (26g protein per 100g)

Lean cuts like sirloin provide 26 grams of protein per 100g cooked. Choose 90% lean or higher.

3 Quick Meal Ideas:

1. Beef Stir-Fry: Sauté thinly sliced beef with broccoli and bell peppers. Add stir-fry sauce.
2. Grilled Steak with Chimichurri: Grill seasoned steak. Top with homemade chimichurri sauce.
3. Beef and Quinoa Stuffed Peppers: Mix ground beef with quinoa, black beans, and corn. Stuff peppers and bake.

9. Pork Loin (27g protein per 100g)

Pork loin is surprisingly lean with 27 grams of protein per 100g cooked.

3 Quick Meal Ideas:

1. Honey Mustard Glazed Pork Chops: Mix honey, Dijon mustard, and soy sauce. Brush over pork chops and bake.
2. Apple and Sage Pork Tenderloin: Sear pork tenderloin and bake with sliced apples and sage.
3. Pulled Pork Tacos: Slow-cook pork with spices until shredded. Fill tacos with pulled pork and toppings.

10. Protein Powder (varies by brand)

I use protein powder when I’m in a rush or need an extra boost. Choose quality brands with minimal ingredients.

3 Quick Uses:

1. Chocolate Banana Smoothie: Blend protein powder with banana, milk, and peanut butter.
2. Protein Pancakes: Mix protein powder into pancake batter for a protein boost.
3. Berry Protein Nice Cream: Blend protein powder with frozen berries and milk for healthy ice cream.

11. Quinoa (8g protein per cup)

Quinoa is a complete plant protein with 8 grams per cooked cup.

3 Quick Meal Ideas:

1. Mediterranean Quinoa Salad: Toss with cherry tomatoes, cucumber, feta, and olives. Dress with olive oil and lemon.
2. Quinoa Stir-Fry: Sauté quinoa with stir-fry vegetables and protein. Add soy sauce.
3. Cheesy Broccoli Quinoa Casserole: Mix quinoa with steamed broccoli and cheese sauce. Bake until bubbly.

12. Lentils (18g protein per cup)

Lentils are my favorite plant protein—cheap, easy to cook, and packed with 18 grams of protein per cooked cup.

3 Quick Meal Ideas:

1. Curried Lentil Soup: Simmer lentils with onions, tomatoes, curry spices, and vegetable broth.
2. Mediterranean Lentil Salad: Mix cooked lentils with cucumbers, tomatoes, and feta. Toss with olive oil and lemon.
3. Lentil Stir-Fry: Sauté cooked lentils with colorful veggies and stir-fry sauce.

13. Chickpeas (15g protein per cup)

Canned chickpeas are incredibly versatile with 15 grams of protein per cooked cup.

3 Quick Meal Ideas:

1. Roasted Garlic Parmesan Chickpeas: Toss with olive oil, garlic, and Parmesan. Roast until crispy.
2. Chickpea and Spinach Curry: Simmer chickpeas with spinach, tomatoes, and curry spices. Serve over rice.
3. Mediterranean Chickpea Salad: Combine with cucumbers, tomatoes, red onion, and feta. Dress with olive oil and lemon.

14. Almonds (6g protein per 1/4 cup)

A quarter cup of almonds provides 6 grams of protein plus healthy fats.

3 Quick Uses:

1. Honey Roasted Almonds: Toss with honey and salt. Roast until golden.
2. Almond-Crusted Chicken: Crush almonds and use to coat chicken before baking.
3. Dark Chocolate Almond Energy Bites: Blend almonds with dates, cocoa powder, and vanilla. Roll into balls.

15. Peanut Butter (8g protein per 2 tbsp)

Natural peanut butter delivers 8 grams of protein per 2-tablespoon serving.

3 Quick Uses:

1. Peanut Butter Banana Smoothie: Blend with banana, yogurt, and milk.
2. Peanut Butter Energy Balls: Mix with oats, honey, and chocolate chips. Roll into balls.
3. Thai Peanut Noodles: Combine with soy sauce, lime juice, and sriracha. Toss with noodles and vegetables.

16. Oats (5g protein per cup)

Oats provide 5 grams of protein per cooked cup plus fiber for sustained energy.

3 Quick Meal Ideas:

1. Overnight Oats with Berries: Mix oats with yogurt and berries in a jar. Refrigerate overnight.
2. Banana Nut Oatmeal: Cook oats with mashed bananas and cinnamon. Top with nuts.
3. Oat Energy Bars: Combine oats with almond butter and honey. Press into a pan and refrigerate.

17. Edamame (18g protein per cup)

Edamame matches lentils with 18 grams of protein per cup.

3 Quick Meal Ideas:

1. Spicy Edamame Snack: Sauté with olive oil and red pepper flakes. Sprinkle with sea salt.
2. Edamame and Avocado Salad: Mix with diced avocado, cherry tomatoes, and cilantro. Dress with lime vinaigrette.
3. Garlic Sesame Edamame Stir-Fry: Stir-fry with garlic, soy sauce, and sesame oil.

18. Chia Seeds (4g protein per 2 tbsp)

Two tablespoons of chia seeds contain 4 grams of protein plus omega-3s and fiber.

3 Quick Uses:

1. Chia Seed Pudding: Mix with milk and honey. Refrigerate overnight.
2. Berry Chia Smoothie: Blend with berries, yogurt, and almond milk.
3. Chia Seed Parfait: Layer chia pudding with Greek yogurt and fresh fruit.

19. Milk (8g protein per cup)

One cup of milk provides 8 grams of protein plus calcium.

3 Quick Uses:

1. Banana Smoothie: Blend with banana, peanut butter, and honey.
2. Vanilla Chai Latte: Steep chai tea in warm milk. Add vanilla extract and sweeten to taste.
3. Overnight Oats: Mix oats with milk and honey in a jar. Refrigerate overnight.

20. Brussels Sprouts (4g protein per cup)

One cup of cooked Brussels sprouts contains 4 grams of protein plus fiber.

3 Quick Meal Ideas:

1. Roasted Balsamic Brussels Sprouts: Toss in olive oil and balsamic vinegar. Roast until crispy.
2. Honey Mustard Glazed Brussels Sprouts: Mix with honey mustard glaze. Roast until golden.
3. Shaved Brussels Sprouts Salad: Thinly slice and toss with cranberries, pecans, and vinaigrette.

21. Spinach (5g protein per cup cooked)

Cooked spinach delivers 5 grams of protein per cup plus iron.

3 Quick Meal Ideas:

1. Spinach and Feta Stuffed Chicken: Sauté spinach with garlic, mix with feta, and stuff into chicken breasts. Bake.
2. Strawberry Spinach Salad: Combine with sliced strawberries, feta, and walnuts. Drizzle with balsamic.
3. Creamy Spinach and Artichoke Dip: Mix with cream cheese, artichoke hearts, and Parmesan. Bake until bubbly.

Read also How to Make a Smoothie with Spinach – 10 Delicious Recipes

22. Broccoli (4g protein per cup cooked)

Cooked broccoli provides 4 grams of protein per cup.

3 Quick Meal Ideas:

1. Garlic Parmesan Roasted Broccoli: Toss with olive oil, garlic, and Parmesan. Roast until crispy.
2. Broccoli and Cheddar Stuffed Potatoes: Steam broccoli, mix with cheddar, and stuff into baked potatoes.
3. Sesame Ginger Broccoli Stir-Fry: Stir-fry with sesame oil, soy sauce, and fresh ginger.

23. Baked Beans (14g protein per cup)

One cup of baked beans contains 14 grams of protein. They’re budget-friendly and great for meal prep.

3 Quick Meal Ideas:

1. Maple Bacon Baked Beans: Mix with crumbled bacon and maple syrup. Bake until bubbly.
2. Vegetarian Baked Beans Casserole: Combine with diced bell peppers and onions. Bake until tender.
3. Spicy BBQ Baked Beans: Stir in BBQ sauce and cayenne pepper. Bake until flavors meld.

24. Tofu (10g protein per 1/2 cup)

Tofu provides 10 grams of protein per half-cup serving.

3 Quick Meal Ideas:

1. Stir-Fried Tofu and Vegetables: Sauté tofu cubes with bell peppers and broccoli. Add stir-fry sauce.
2. Crispy Baked Tofu Nuggets: Coat in breadcrumbs and spices. Bake until golden.
3. Tofu Coconut Curry: Cook tofu with spinach in coconut curry sauce. Serve over rice.

25. Tempeh (15g protein per 1/2 cup)

Tempeh delivers 15 grams of protein per half-cup serving.

3 Quick Meal Ideas:

1. Marinated Grilled Tempeh: Marinate in soy sauce, garlic, and ginger. Grill until golden.
2. Tempeh Stir-Fry with Peanut Sauce: Stir-fry with vegetables and drizzle with peanut sauce.
3. Buffalo Tempeh Wraps: Toss in buffalo sauce and wrap in tortillas with lettuce and tomatoes.

26. Seitan (25g protein per serving)

Seitan is a wheat-based meat substitute with 25 grams of protein per serving.

3 Quick Meal Ideas:

1. Sesame Ginger Seitan Stir-Fry: Stir-fry with broccoli and snap peas in sesame ginger sauce.
2. BBQ Seitan Sliders: Grill or bake seitan strips and toss in BBQ sauce. Serve in slider buns with coleslaw.
3. Spicy Buffalo Seitan Tacos: Coat in buffalo sauce and fill tacos with lettuce and tomatoes. Top with vegan ranch.

Read also 21 High-Protein, High-Fiber Meals for Satiety and Weight Loss

27. Shrimp (24g protein per 100g)

Shrimp is an excellent lean protein source with 24 grams of protein per 100g cooked. It cooks quickly and works in countless dishes.

3 Quick Meal Ideas:

1. Garlic Butter Shrimp: Sauté shrimp in butter with minced garlic and lemon juice. Serve over pasta or rice.
2. Spicy Shrimp Tacos: Season shrimp with chili powder and cumin. Sauté and serve in tortillas with cabbage slaw and lime crema.
3. Shrimp Stir-Fry: Stir-fry shrimp with bell peppers, snap peas, and your favorite Asian sauce. Serve over rice or noodles.

Final Thoughts

Adding more protein to your diet doesn’t have to be complicated or expensive. Whether you prefer meat, fish, or plant-based sources, this list gives you 27 solid options to choose from at any grocery store.

I use this list myself every week. Some weeks I focus on budget options like eggs, canned tuna, and lentils. Other weeks I splurge on salmon or lean beef. The key is having options that fit your budget, taste preferences, and cooking style.

Keep this list handy the next time you go grocery shopping. Print it out, save it to your phone, or bookmark this page. Your protein goals just got a whole lot easier to hit.

All protein content values are sourced from: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. The USDA FoodData Central is the authoritative source for food composition data in the United States, providing nutrient information for thousands of foods based on laboratory analysis and scientific research.