High-Protein Grocery List for Weight Loss [Printable]
Starting a weight-loss journey can be both exciting and challenging. My goal is to make it easier for you by taking some of the guesswork out of diet planning.
Adding more protein to your diet is one of the best ways to lose weight and stay healthy. It helps build and repair muscles, which improves your body composition—or the ratio of muscle to fat. It also helps you feel full longer, making you less likely to overeat.
To help you with your weight loss planning, I’ve made a high-protein grocery list that you can print out and take with you on your next shopping trip.
You can also use it to add items to your grocery list app. Get ready to change your shopping habits and make every meal count with our helpful high-protein grocery list.
Let’s dive in and find out about the tasty and healthy foods that will help you reach your goals and stay on track!
High-Protein Grocery List
| Meat and Poultry | Chicken, turkey, lean cuts of beef or pork, and bison (Select lean cuts and ground beef/turkey/chicken with 10% or less of fat) |
| Fish & Seafood | Fish: Salmon, tuna, mackerel, snapper, grouper, herring, bass, flounder, swordfish, pollock, haddock, smoked salmon, and others. Seafood: Shrimp, scallops, oysters, squid, and octopus. |
| Eggs and Dairy | Eggs, Greek yogurt, cow and soy milk, high-protein milk alternatives, cottage cheese, kefir, and cheese. |
| Soy | Tofu, tempeh, edamame, soymilk, textured vegetable protein, and other soy products |
| Legumes | black beans, kidney beans, pinto beans, garbanzo beans (also known as chickpeas), black-eyed peas, lentils, and mung beans. |
| Nuts and Seeds | Almonds, cashews, walnuts, pistachios, pecans, hazelnuts, macadamia nuts, Brazil nuts, peanuts, sunflower seeds, flax seeds, sesame seeds, hemp seeds, and nut and seed butter. |
| Grains* | Quinoa, amaranth, farro, teff. |
| Bread | Read labels and choose thin-sliced bread with at least 3 grams of protein per slice. |
| Protein Bars | Choose those with at least 10 grams of protein and little or no added sugar. |
| Protein Powder | Choose those with little or no added sugar. |
| Packaged Protein Snacks | Beef jerky, turkey jerky, edamame beans, roasted chickpeas, protein chips, hummus cups. |
| Protein Add-Ons | Peanut butter powder, almond butter powder. |
| Protein in a Can | Canned or packaged tuna, canned salmon, canned sardines. |
Printable High-Protein Grocery List
Tips to Boost Your Protein Intake
- Meal Planning: When you plan your meals ahead of time, it’s easy to ensure you have high-protein options available. Take a little time each week to decide what you’ll eat for breakfast, lunch, dinner, and snacks. This will help you stay on track.
- Choose High-Protein Carbohydrates: Don’t overlook the power of legumes, quinoa, and other less familiar sources of protein.
- Incorporate Protein-Rich Snacks: Keeping protein-rich snacks on hand can help you maintain your ideal intake throughout the day. Snacks like Greek yogurt, cottage cheese, protein bars, nuts, and seeds are convenient and nutritious options.
- Add Protein to Every Meal: Make a conscious effort to include a source or protein in every meal. This could be as simple as adding a scoop of protein powder to your smoothie or including beans.
- Add Cottage Cheese to Eggs and Other Dishes: Cottage cheese is a fantastic high-protein addition to many dishes. Mix a spoonful into your scrambled eggs for a creamy texture, or add it to smoothies, salads, and even pasta dishes for a tasty boost.
- Add Peanut or Almond Powder to Your Smoothies and Yogurt: This is an excellent way to boost the protein content of your smoothies, yogurt and sweets.
- Add Nuts and Seeds to Your Dishes: Nuts and seeds also add a satisfying crunchiness and flavor to many dishes.
By following these tips, you’ll be well on your way to meeting your protein needs and maintaining a balanced, nutritious diet.
How Much Protein Do You Need for Weight Loss?
The amount you need can vary based on factors like age, sex, weight, activity level, and overall health. Here are some evidence-based guidelines to help you determine your ideal protein intake.
Many associations and experts suggest aiming for 1.2 to 2 grams of protein per kilogram of body weight (0.5 to 0.9 grams per pound).
More Information About How to Hit Your Protein Goals
This is What 30 Grams of Protein Looks Like
Printable List of High-Protein Foods [Free Download]
11 Ready-to-Eat High-Protein Trader Joe’s Picks [Dietitian Favorites]
The Bottom Line
Following a high-protein diet can be very helpful for weight loss. However, one common question I often hear from my patients is: “What should I eat?” This is why I’ve made this comprehensive high-protein grocery list. It will make your shopping and meal planning easier.
