Are you trying to lose weight or gain muscle? If so, then protein is your best friend. Protein is essential for building and repairing tissues and muscles, and it also helps to keep you feeling full and satisfied. If you want to add more protein to your diet, it’s important to make smart choices when grocery shopping. Luckily, plenty of high-protein foods are easy to find at your local grocery store. Here are 27 high-protein foods to add to your grocery list for weight loss and muscle gain.

27 High-Protein Foods to Add to Your Shopping List + 3 Meal Ideas for Each

High-Protein Foods to Add to Your Shopping List - Chicken Breast

1. Chicken Breast

Chicken breast is a lean source of protein with 26 grams of protein per 100-gram serving. It’s easy to prepare and can be grilled, baked, or sautéed. Here are three tasty chicken breast recipes for you:

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

2. Tuna

Tuna is a great source of protein and is also high in omega-3 fatty acids. A 100-gram serving of canned tuna contains 23 grams of protein. Here are three delightful tuna recipes for you:

  1. Tuna Avocado Wraps:
    • Mix canned tuna with diced avocado, red onion, and a squeeze of lime.
    • Spread on whole-grain wraps for a quick and satisfying meal.
  2. Spicy Tuna Salad:
    • Combine tuna with chopped cucumber, cherry tomatoes, and a sprinkle of chili powder.
    • Dress with olive oil and a touch of lime juice.
  3. Tuna and Quinoa Bowl:
    • Mix tuna with cooked quinoa, black beans, corn, and your favorite salsa.
    • Top with a dollop of Greek yogurt for a flavorful bowl.

3. Salmon

Salmon is another great source of omega-3 fatty acids, as well as protein. A 100-gram serving of salmon contains 20 grams of protein. Here are three tasty recipes:

  1. Baked Dijon Salmon:
    • Mix Dijon mustard, honey, and a splash of soy sauce.
    • Brush over salmon fillets and bake until flaky and delicious.
  2. Lemon Garlic Butter Salmon:
    • Sauté salmon in a pan with minced garlic, lemon juice, and a pat of butter.
    • Finish with fresh parsley for a burst of flavor.
  3. Teriyaki Glazed Salmon Skewers:
    • Cut salmon into chunks and marinate in teriyaki sauce.
    • Skewer and grill until caramelized. Serve with steamed veggies.

4. Turkey Breast

Turkey breast is low in fat and high in protein, with 29 grams of protein per 100-gram serving. Let’s make it tasty with these recipes:

  1. Herb Roasted Turkey Breast:
    • Rub turkey with a mix of rosemary, thyme, garlic, and olive oil.
    • Roast until golden brown and aromatic.
  2. Turkey and Veggie Stir-Fry:
    • Sauté turkey slices with colorful vegetables like bell peppers and broccoli.
    • Add a splash of low-sodium soy sauce for a savory stir-fry.
  3. Cranberry Turkey Lettuce Wraps:
    • Mix diced turkey with cranberries, almonds, and a light mayo dressing.
    • Serve the flavorful mixture in crisp lettuce cups.

High-Protein Foods Grocery List - Greek Yogurt

5. Greek Yogurt

Greek yogurt is a creamy, high-protein snack with 10-15 grams of protein per serving. Greek yogurt is versatile. Here are three delightful recipes:

  1. Berry Parfait:
    • Layer Greek yogurt with fresh berries and a sprinkle of granola.
    • Repeat for a delicious and visually appealing parfait.
  2. Cucumber Greek Yogurt Dip:
    • Mix Greek yogurt with finely chopped cucumber, garlic, and dill.
    • Serve as a refreshing dip for veggies or pita chips.
  3. Honey and Almond Yogurt Bowl:
    • Drizzle Greek yogurt with honey and top with sliced almonds.
    • Simple, sweet, and satisfying!

6. Cottage Cheese

Cottage cheese is a low-fat, high-protein food with 11 grams of protein per half-cup serving. Try these recipes:

  1. Fruit and Nut Cottage Cheese Bowl:
    • Mix cottage cheese with your favorite fruits like berries and add a handful of chopped nuts.
    • A sweet and crunchy combo for a delightful snack or breakfast.
  2. Savory Cottage Cheese Stuffed Peppers:
    • Combine cottage cheese with diced tomatoes, herbs, and a pinch of salt.
    • Stuff bell peppers with this mix and bake until peppers are tender.
  3. Cottage Cheese Pancakes:
    • Blend cottage cheese with eggs, oats, and a touch of vanilla.
    • Cook like regular pancakes. Top with fresh fruit for a protein-packed breakfast treat.

7. Eggs

Eggs are a versatile and delicious source of protein. One large egg contains 6 grams of protein. Here are three egg-cellent recipes:

  1. Spinach and Feta Omelette:
    • Whisk eggs and pour into a pan with sautéed spinach and crumbled feta.
    • Fold for a fluffy omelette bursting with flavor.
  2. Avocado Egg Salad:
    • Mix hard-boiled eggs with mashed avocado, a hint of lime juice, and salt.
    • Enjoy this creamy and nutritious egg salad on whole-grain toast.
  3. Baked Veggie Egg Cups:
    • Crack eggs into muffin cups with diced veggies like bell peppers and tomatoes.
    • Bake until the eggs are set for a convenient and tasty breakfast.

8. Beef

Lean cuts of beef like sirloin steak or ground beef can be a great source of protein. A 100-gram serving of beef contains around 26 grams of protein. Let’s cook up some delicious options:

  1. Beef Stir-Fry:
    • Sauté thinly sliced beef with colorful veggies like broccoli and bell peppers.
    • Add a flavorful stir-fry sauce and serve over rice or noodles.
  2. Grilled Steak with Chimichurri Sauce:
    • Grill seasoned steak to your liking.
    • Top it with homemade chimichurri sauce made from fresh herbs, garlic, and olive oil.
  3. Beef and Quinoa Stuffed Peppers:
    • Mix cooked quinoa with ground beef, black beans, and corn.
    • Stuff bell peppers with the mixture and bake until peppers are tender.

pork - high-protein grocery list

9. Pork

Pork chops and pork loin are lean cuts of meat that are high in protein. A 100-gram serving of pork contains around 24 grams of protein. Pork offers a variety of tasty options. Here are three recipes for you:

  1. Honey Mustard Glazed Pork Chops:
    • Mix honey, Dijon mustard, and a dash of soy sauce.
    • Brush over pork chops before baking for a sweet and savory glaze.
  2. Apple and Sage Pork Tenderloin:
    • Sear pork tenderloin and bake with sliced apples and sage.
    • The combination of sweet apples and aromatic sage creates a delightful dish.
  3. Pulled Pork Tacos:
    • Slow-cook pork with your favorite spices until it’s easily shredded.
    • Fill tacos with pulled pork, and add your preferred toppings like salsa and coleslaw.

10. Protein Powder

Protein powder is a convenient way to add more protein to your diet. It can be mixed with water, milk, or added to smoothies for a quick and easy protein boost. Here are three tasty ways to use it.

  1. Chocolate Banana Protein Smoothie:
    • Blend protein powder with banana, milk, and a spoonful of peanut butter.
    • A delicious and energizing shake for breakfast or post-workout.
  2. Vanilla Protein Pancakes:
    • Mix protein powder into pancake batter for a protein boost.
    • Cook as usual and top with fresh fruit or yogurt.
  3. Berry Protein Nice Cream:
    • Blend protein powder with frozen berries and a splash of milk.
    • Enjoy a creamy and protein-rich alternative to traditional ice cream.

11. Quinoa

Quinoa is a high-protein, gluten-free grain with 8 grams of protein per cup. Quinoa is a nutritious and versatile grain. Here are three tasty recipes:

  1. Mediterranean Quinoa Salad:
    • Toss cooked quinoa with cherry tomatoes, cucumber, feta cheese, and olives.
    • Drizzle with olive oil and lemon juice for a refreshing salad.
  2. Quinoa Stir-Fry:
    • Sauté quinoa with a mix of colorful stir-fry vegetables and your favorite protein.
    • Add soy sauce or teriyaki sauce for a flavorful twist.
  3. Cheesy Broccoli Quinoa Casserole:
    • Mix cooked quinoa with steamed broccoli and a creamy cheese sauce.
    • Bake until bubbly for a comforting and protein-packed casserole.

12. Lentils

Lentils are a great source of vegetarian protein with 18 grams of protein per cooked cup. Try these flavorful recipes:

  1. Curried Lentil Soup:
    • Simmer lentils with onions, tomatoes, curry spices, and vegetable broth.
    • A warm and comforting soup perfect for chilly days.
  2. Mediterranean Lentil Salad:
    • Mix cooked lentils with chopped cucumbers, cherry tomatoes, and feta cheese.
    • Toss with olive oil and lemon juice for a refreshing salad.
  3. Lentil and Vegetable Stir-Fry:
    • Sauté cooked lentils with a variety of colorful veggies.
    • Add your favorite stir-fry sauce for a quick and nutritious meal.

13. Chickpeas

Chickpeas are a versatile legume that can be used in salads, stews, and hummus. A cup of cooked chickpeas contains around 15 grams of protein. Here are three tasty recipes for you:

  1. Roasted Garlic and Parmesan Chickpeas:
    • Toss chickpeas with olive oil, minced garlic, and grated Parmesan.
    • Roast until crispy for a flavorful and crunchy snack.
  2. Chickpea and Spinach Curry:
    • Simmer chickpeas with spinach, tomatoes, and curry spices.
    • Serve over rice for a hearty and nutritious curry.
  3. Mediterranean Chickpea Salad:
    • Combine chickpeas with diced cucumbers, cherry tomatoes, red onion, and feta.
    • Dress with olive oil and lemon juice for a refreshing salad.

Almond Energy Bites high-protein snacks
14. Almonds

Almonds are a high-protein, high-fiber snack that’s easy to take on-the-go. One-quarter cup of almonds contains around 7 grams of protein. Almonds are a nutritious and crunchy addition. Here are three delicious ways to enjoy them:

  1. Honey Roasted Almonds:
    • Toss almonds with honey and a pinch of salt.
    • Roast in the oven until golden brown for a sweet and savory snack.
  2. Almond-Crusted Baked Chicken:
    • Crush almonds and use them to coat chicken breasts before baking.
    • The result is a crunchy, flavorful crust on your chicken.
  3. Dark Chocolate Almond Energy Bites:
    • Blend almonds with dates, cocoa powder, and a touch of vanilla.
    • Roll into bite-sized balls for a healthy and satisfying sweet treat.

15. Peanut Butter

Peanut butter is a delicious and high-protein spread with 8 grams of protein per two-tablespoon serving. Here are three tasty recipes for you:

  1. Peanut Butter Banana Smoothie:
    • Blend peanut butter with banana, yogurt, and a splash of milk.
    • A creamy and protein-packed smoothie for a quick and satisfying snack.
  2. Peanut Butter Energy Balls:
    • Mix peanut butter with oats, honey, and a handful of chocolate chips.
    • Roll into bite-sized balls for a tasty and energy-boosting treat.
  3. Thai Peanut Noodles:
    • Combine peanut butter with soy sauce, lime juice, and a dash of sriracha.
    • Toss the sauce with cooked noodles and vegetables for a flavorful Thai-inspired dish.

16. Oats

Oats are high-fiber, high-protein grains that can be used in oatmeal, smoothies, or baked goods. One cup of cooked oats contains around 6 grams of protein. Oats are versatile and perfect for various recipes. Here are three delicious ways to enjoy them:

  1. Overnight Oats with Berries:
    • Mix rolled oats with yogurt and your favorite berries in a jar.
    • Refrigerate overnight for a quick and nutritious breakfast.
  2. Banana Nut Oatmeal:
    • Cook oats with mashed bananas and a sprinkle of cinnamon.
    • Top with chopped nuts for a warm and comforting bowl.
  3. Oat and Almond Energy Bars:
    • Combine oats with almond butter, honey, and your favorite nuts.
    • Press into a pan and refrigerate. Cut into bars for a tasty and energizing snack.

17. Edamame

Edamame is a great vegetarian protein source with 17 grams of protein per cup. Here are three tasty ways to enjoy them:

  1. Spicy Edamame Snack:
    • Sauté edamame in a pan with olive oil and a pinch of red pepper flakes.
    • Sprinkle with sea salt for a flavorful and spicy snack.
  2. Edamame and Avocado Salad:
    • Mix edamame with diced avocado, cherry tomatoes, and cilantro.
    • Dress with a lime vinaigrette for a refreshing salad.
  3. Garlic Sesame Edamame Stir-Fry:
    • Stir-fry edamame with garlic, soy sauce, and a drizzle of sesame oil.
    • Serve as a tasty and protein-packed side dish.

18. Chia Seeds

Chia seeds are a high-protein, high-fiber seed that can be added to smoothies, oatmeal, or yogurt. Two tablespoons of chia seeds contain around 4 grams of protein. Here are three delightful ways to enjoy them:

  1. Chia Seed Pudding:
    • Mix chia seeds with your choice of milk and a touch of honey.
    • Let it sit in the fridge overnight for a delicious and pudding-like treat.
  2. Berry Chia Smoothie:
    • Blend chia seeds with mixed berries, yogurt, and a splash of almond milk.
    • A nutritious and satisfying smoothie for a quick pick-me-up.
  3. Chia Seed Parfait:
    • Layer chia pudding with Greek yogurt and fresh fruit.
    • Create a visually appealing and tasty parfait for a wholesome dessert or breakfast.

19. Milk

Milk is a good source of protein and calcium. One cup of milk contains around 8 grams of protein. Milk is a versatile base for various recipes. Here are three delicious ways to use it:

  1. Creamy Banana Smoothie:
    • Blend milk with ripe bananas, a spoonful of peanut butter, and a touch of honey.
    • A creamy and satisfying smoothie for a quick and nutritious drink.
  2. Vanilla Chai Latte:
    • Steep chai tea in warm milk and add a splash of vanilla extract.
    • Sweeten to taste for a comforting and spiced latte.
  3. Milk and Honey Overnight Oats:
    • Mix rolled oats with milk and a drizzle of honey in a jar.
    • Refrigerate overnight for a delightful and easy breakfast.

20. Coconut

Coconut is a high-fiber, high-protein fruit. One cup of shredded coconut contains around 3 grams of protein. Coconut adds a tropical twist to dishes. Here are three tasty ways to incorporate it:

  1. Coconut Mango Smoothie:
    • Blend coconut milk with ripe mango chunks, yogurt, and a handful of ice.
    • A refreshing and tropical smoothie for a burst of flavor.
  2. Coconut Curry Chicken:
    • Cook chicken in a rich coconut curry sauce with spices and vegetables.
    • Serve over rice for a flavorful and satisfying meal.
  3. Toasted Coconut Granola:
    • Mix rolled oats, shredded coconut, nuts, and honey.
    • Bake until golden brown for a crunchy and coconut-infused granola.

21. Brussels Sprouts

Brussels sprouts are a high-fiber, high-protein vegetable. One cup of cooked Brussels sprouts contains around 4 grams of protein. Brussels sprouts can be delicious when prepared well. Here are three tasty recipes:

  1. Roasted Balsamic Brussels Sprouts:
    • Toss Brussels sprouts in olive oil and balsamic vinegar.
    • Roast until crispy and caramelized for a flavorful side dish.
  2. Honey Mustard Glazed Brussels Sprouts:
    • Mix Brussels sprouts with a glaze made from honey, Dijon mustard, and a pinch of salt.
    • Roast until golden brown for a sweet and tangy flavor.
  3. Shaved Brussels Sprouts Salad:
    • Thinly slice Brussels sprouts and toss with cranberries, pecans, and a light vinaigrette.
    • A refreshing and crunchy salad to complement your meal.

22. Spinach

Spinach is a leafy green vegetable that’s high in iron and protein. One cup of cooked spinach contains around 5 grams of protein. Here are three tasty ways to enjoy it:

  1. Spinach and Feta Stuffed Chicken Breast:
    • Sauté spinach with garlic until wilted and mix with crumbled feta.
    • Stuff the mixture into chicken breasts and bake for a flavorful dish.
  2. Strawberry Spinach Salad:
    • Combine fresh spinach with sliced strawberries, feta cheese, and walnuts.
    • Drizzle with balsamic vinaigrette for a sweet and savory salad.
  3. Creamy Spinach and Artichoke Dip:
    • Mix spinach with cream cheese, artichoke hearts, and grated Parmesan.
    • Bake until bubbly for a delicious dip.

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

23. Broccoli

Broccoli is a high-fiber, high-protein vegetable. One cup of cooked broccoli contains around 4 grams of protein. Here are three delicious ways to enjoy it:

  1. Garlic Parmesan Roasted Broccoli:
    • Toss broccoli florets in olive oil, minced garlic, and grated Parmesan.
    • Roast until crispy for a flavorful and savory side dish.
  2. Broccoli and Cheddar Stuffed Potatoes:
    • Steam broccoli and mix with shredded cheddar cheese.
    • Stuff the mixture into baked potatoes for a cheesy and satisfying meal.
  3. Sesame Ginger Broccoli Stir-Fry:
    • Stir-fry broccoli with sesame oil, soy sauce, and fresh ginger.
    • Serve over rice or noodles for a quick and tasty stir-fry.

24. Baked Beans

Baked beans are a high-protein, high-fiber food that’s easy to make and great for meal prep. One cup of baked beans contains around 12 grams of protein. Baked beans are a classic comfort food. Here are three delicious ways to enjoy them:

  1. Maple Bacon Baked Beans:
    • Mix baked beans with crumbled bacon and a drizzle of maple syrup.
    • Bake until bubbly for a sweet and savory twist.
  2. Vegetarian Baked Beans Casserole:
    • Combine baked beans with diced vegetables like bell peppers and onions.
    • Bake until the veggies are tender for a hearty vegetarian casserole.
  3. Spicy BBQ Baked Beans:
    • Stir in your favorite BBQ sauce and a pinch of cayenne pepper into baked beans.
    • Bake until the flavors meld for a spicy and tangy dish.

25. Tofu

Tofu is a great vegetarian protein source with 10 grams of protein per half-cup serving. Here are three tasty tofu  recipes to enjoy:

  1. Stir-Fried Tofu and Vegetables:
    • Sauté tofu cubes with colorful veggies like bell peppers and broccoli.
    • Add a flavorful stir-fry sauce for a quick and nutritious meal.
  2. Crispy Baked Tofu Nuggets:
    • Coat tofu cubes in a mixture of breadcrumbs and your favorite spices.
    • Bake until golden brown for a crunchy and satisfying snack.
  3. Tofu and Spinach Coconut Curry:
    • Cook tofu with spinach in a coconut curry sauce with aromatic spices.
    • Serve over rice for a flavorful and comforting curry dish.

Tempeh - great vegetarian protein source

26. Tempeh

Tempeh is another great vegetarian protein source with 15 grams of protein per half-cup serving. Here are three delicious ways to enjoy it:

  1. Marinated Grilled Tempeh:
    • Marinate tempeh in a mix of soy sauce, garlic, and ginger.
    • Grill until golden and serve with your favorite side dishes.
  2. Tempeh Stir-Fry with Peanut Sauce:
    • Stir-fry tempeh with colorful veggies and drizzle with peanut sauce.
    • Serve over rice or noodles for a tasty and satisfying meal.
  3. Buffalo Tempeh Wraps:
    • Toss tempeh in buffalo sauce and wrap it in whole-grain tortillas with shredded lettuce and diced tomatoes.
    • A spicy and flavorful option for a quick and satisfying wrap.

27. Seitan

Seitan is a meat substitute made from wheat protein. One serving of seitan contains around 25 grams of protein. Here are three tasty seitan recipes to enjoy:

  1. Sesame Ginger Seitan Stir-Fry:
    • Stir-fry seitan with broccoli, snap peas, and a flavorful sesame ginger sauce.
    • Serve over rice or noodles for a delicious and satisfying stir-fry.
  2. BBQ Seitan Sliders:
    • Grill or bake seitan strips and toss them in your favorite BBQ sauce.
    • Serve in slider buns with coleslaw for a tasty and meatless barbecue option.
  3. Spicy Buffalo Seitan Tacos:
    • Coat seitan in buffalo sauce and fill tacos with shredded lettuce and diced tomatoes.
    • Top with a drizzle of vegan ranch for a spicy and satisfying taco.

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

Conclusion

Adding more protein to your diet can help you lose weight and gain muscle, and there are plenty of high-protein foods to choose from at the grocery store. Whether you prefer meat, fish, or plant-based sources of protein, there’s something for everyone on this list. Keep this list on hand the next time you go grocery shopping, and start adding more protein to your diet today.