High Protein Grocery List for Your Fitness Goals
Oct 13, 2024
2 min read
0
0
0
Whether you’re trying to build muscle, lose fat, or just maintain your current weight, protein is an absolute must in your diet!
Protein helps your muscles recover after workouts, keeps you feeling full, and can even boost your metabolism. But how much do you actually need? Well, that depends on your goals. For most people aiming to build muscle, experts recommend around 0.7 to 1 gram of protein per pound of body weight. If you're looking to maintain or lose weight, you may want to stick to the lower end of that range.
In this article, I’ve put together a high-protein grocery list to help you hit your protein goals, no matter where you are on your fitness journey. This list is organized by meats, dairy, seafood, plant-based sources, grains, and fruits/vegetables—so you can build a varied, protein-packed diet. Plus, I’ve included the protein content based on standard serving sizes to make things easy to follow.
Category | Food | Serving Size | Protein (per serving) |
Meats & Poultry | Chicken Breast | 3 oz (cooked) | 26g |
Ground Turkey | 4 oz (cooked) | 22g | |
Lean Ground Beef (90% lean) | 4 oz (cooked) | 23g | |
Pork Tenderloin | 3 oz (cooked) | 22g | |
Steak (Top Sirloin) | 3 oz (cooked) | 25g | |
Lamb Chops | 3 oz (cooked) | 23g | |
Seafood | Tuna (Canned in Water) | 3 oz | 20g |
Salmon | 3 oz (cooked) | 22g | |
Shrimp | 3 oz (cooked) | 20g | |
Cod | 3 oz (cooked) | 15g | |
Tilapia | 3 oz (cooked) | 21g | |
Dairy & Eggs | Eggs | 1 large | 6g |
Greek Yogurt (Plain) | 1 cup | 20g | |
Cottage Cheese | 1/2 cup | 14g | |
Milk (Whole) | 1 cup | 8g | |
Cheddar Cheese | 1 oz | 7g | |
Plant-Based Proteins | Tofu (Firm) | 1/2 cup | 10g |
Tempeh | 3 oz | 16g | |
Lentils | 1 cup (cooked) | 18g | |
Black Beans | 1 cup (cooked) | 15g | |
Chickpeas | 1 cup (cooked) | 15g | |
Grains & Legumes | Quinoa | 1 cup (cooked) | 8g |
Oats | 1 cup (cooked) | 6g | |
Barley | 1 cup (cooked) | 12g | |
Peanut Butter | 2 tbsp | 8g | |
Almonds | 1 oz (avg 23 almonds) | 6g | |
Fruits & Vegetables | Spinach | 1 cup (cooked) | 5g |
Broccoli | 1 cup (cooked) | 4g | |
Asparagus | 1 cup (cooked) | 4g | |
Avocado | 1 medium | 3g | |
Guava | 1 cup | 4g |
The beauty of high-protein foods is that they’re incredibly versatile. From plant-based options to meats and dairy, there are plenty of ways to hit your protein goals without feeling restricted. Whether you're aiming to bulk up, trim down, or maintain a healthy weight, protein is your best friend in this journey.
Use this grocery list to plan your weekly meals, try new recipes, and make sure you’re getting enough of this essential macronutrient. Here's to hitting your fitness goals, one serving of protein at a time!
