Hitting your protein goals starts at the grocery store. If your fridge and pantry are stocked with the right foods, meal prep becomes way easier and you’re way less likely to reach for something that doesn’t serve your goals.
Here are the 12 high protein foods you should always have on your grocery list. I’ve included the protein per serving for each one so you know exactly what you’re working with.
Quick Reference
Save this graphic for your next grocery run:
Now let’s break down each one so you know exactly why it’s on the list and how to use it.
Protein-Packed Meats
1. Boneless Skinless Chicken Breast
Protein: ~31g per 100g
The undisputed king of high protein eating. Chicken breast is lean, affordable, and works in literally everything. Meal prep a batch at the start of the week and toss it into salads, wraps, bowls, or pasta. Season it differently each time and it never gets boring.
Quick tip: Buy in bulk when it’s on sale and freeze in individual portions. Future you will thank you.
2. Lean Ground Beef
Protein: ~26g per 100g (extra lean)
Ground beef is one of the most versatile proteins you can buy. Use it for tacos, bolognese, stir fry, burger bowls, or stuffed peppers. Go for extra lean (90/10 or higher) if you’re keeping calories in check, or regular lean if you’ve got room in your macros for the extra fat.
3. Ground Turkey
Protein: ~27g per 100g (extra lean)
A slightly leaner swap for ground beef that works in all the same recipes. Ground turkey is great for meal prep because it takes on whatever flavour you throw at it. Try it in chili, lettuce wraps, or homemade turkey meatballs.
4. Salmon
Protein: ~25g per 100g
Salmon gives you high quality protein plus omega-3 fatty acids, which are amazing for recovery, heart health, and reducing inflammation. It’s higher in fat than chicken or turkey, but those are the healthy fats your body actually needs. Bake it, air fry it, or pan sear it in under 15 minutes.
Eggs and Dairy
5. Eggs / Egg Whites
Protein: ~6g per whole egg | ~25g per cup of egg whites
Eggs are one of the cheapest and most complete protein sources out there. Whole eggs give you protein plus healthy fats and micronutrients. If you need to keep calories lower, mix whole eggs with egg whites for volume without the extra fat. Scrambles, omelettes, hard boiled for snacks, or baked into muffin cups for grab-and-go breakfasts.
6. Plain Greek Yogurt
Protein: ~15-20g per 175g serving
Greek yogurt is a protein powerhouse and one of the easiest snacks to grab. Go for plain (not flavoured) to avoid the added sugars, then sweeten it yourself with berries, honey, or a drizzle of maple syrup. It also works great as a base for smoothies, overnight oats, or as a sour cream replacement.
7. Low Fat Cottage Cheese
Protein: ~14g per 1/2 cup
Cottage cheese is having a moment right now, and for good reason. It’s packed with casein protein (slow digesting, great before bed), and it’s incredibly versatile. Eat it with fruit, blend it into smoothies for extra creaminess, use it in savory bowls, or try the viral cottage cheese flatbread trend.
Pantry Staples
8. Protein Pasta
Protein: ~20-25g per serving (varies by brand)
Regular pasta has about 7g of protein per serving. Protein pasta doubles or triples that without changing the taste much. Brands like Banza (chickpea-based) or other high protein options are widely available now. Pair it with a lean meat sauce or pesto chicken and you’ve got a high protein meal with minimal effort.
9. Peanut Butter
Protein: ~7g per 2 tbsp
Peanut butter isn’t the highest protein food on this list, but it’s calorie-dense in a good way and makes everything taste better. Great for smoothies, toast, overnight oats, or a quick spoonful when you need something between meals. Look for natural peanut butter with just peanuts and salt on the ingredient list.
Plant-Based Proteins
10. Tofu
Protein: ~17g per 150g (firm)
Whether you’re plant-based or not, tofu is worth having in your rotation. Firm or extra-firm tofu is best for cooking. Press it, cube it, and air fry or pan sear it with your favourite sauce. It absorbs flavour like a sponge, so the seasoning is everything. Great in stir fry, grain bowls, or scrambled as an egg alternative.
11. Chickpeas
Protein: ~15g per cup (cooked)
Chickpeas give you protein and fibre, which means they keep you full for a long time. Toss them into salads, blend them into hummus, roast them for a crunchy snack, or add them to curries and soups. Canned chickpeas are perfectly fine and save you tons of time.
12. Black Beans
Protein: ~15g per cup (cooked)
Black beans are cheap, shelf-stable, and packed with both protein and fibre. They’re perfect in burritos, taco bowls, chili, soups, or even blended into brownies for a high protein dessert hack. Keep a few cans in your pantry at all times.
How to Use This List
You don’t need to buy all 12 every single week. Pick 5-6 that fit your budget and preferences, and rotate the rest in over time. The goal is to always have high protein options available so you’re never stuck wondering what to eat.
A good rule of thumb: aim for 20-30g of protein per meal. With these foods stocked, hitting that target becomes way more realistic.
Looking for high protein recipe ideas using these ingredients? Check out our lunch recipes and supper recipes for inspiration.
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