Making a lasting habit change and stock up on these food staples for a high-protein diet. Though it can be overwhelming at first, the key to eating more protein really is to be prepared. Use the high protein shopping list below to get started and start reaping benefits like more energy, less bloat, and a higher metabolism.
Eating a high protein diet has been a priority for myself and my clients for roughly twelve years now. It’s what truly works when it comes to more energy, a higher metabolism, easier weight loss, and a better physique.
However, getting started can feel a bit sticky if you’re new to it. So, learn how to increase your protein intake and use the high protein shopping list at the end of this blog post to set yourself up with some food staples to get you going.
Benefits Of A High Protein Diet
If you’re unsure if a high-protein diet for you, consider the benefits below. If you can stick to this habit, there are a lot of lifestyle changes you’ll enjoy within just a few weeks. Aim to eat 100 grams of protein per day to get started.
- More energy
- Increased metabolism
- Easier time with weight loss
- Reduced cravings
- Less belly bloat
- Reduced brain fog
If you're struggling, use the 100 Grams of Protein Playbook to make it simple.
High Protein Food Staples
Below is a breakdown of what to grab from the grocery store depending on your likes and dislikes. These foods and pantry staples help you eat more protein in general as well as prepare healthier meals and snacks.
Protein Pantry Staples
When you see these ingredients on sale, stock up on them!
Protein powder: You need to find a protein powder you like and that supports your goals, tastes, and preferences. Learn more about how to chose a protein powder. Then, whip up delicious things like single-serve protien cookies or meal-prep baked peanut butter oats for busy mornings.
Collagen powder: Collagen powder is one of the cleanest protein sources you’ll find and blends into just about anything (like a maple latte or lemon chia seed pudding). Collagen is different than protein powder and though there are foods high in collagen, it’s still worth keeping some on hand to bump yourself up. Learn how to use collagen powder and get started asap.
Jerky: If you can make your own jerky to make it nitrate-free, amazing! If not, having some quality store-bought jerky on hand for busy days is really helpful. Or use bars like Thrive Provisions Bar.
Flour: If you plan to bake a lot of your own high protein snacks (and you should) having flour on hand is a must. Almond flour and coconut flour are my staples to make all the paleo things. Learn more about almond flour vs. coconut flour.
Dinner: it may be known as a poor man's dinner but this budget-friendly protein is helpful when you’re short on time and cash. These tuna stuffed peppers are a great way to stay full and hit your goals.
High Protein Fridge Staples
Below is a list of all the high-protein foods you should keep in your fridge (or the freezer in terms of bulk meat). Having these on hand makes grab-and-go breakfasts and dinners super easy.
Meat: Any meat-based protein you enjoy but variety is best. Having whole chickens, roasts, ground beef, turkey sausages, and fatty fish thawed in the fridge, meal prepped like a Dutch oven chicken, and in the freezer for other days is KEY. Be on top of easy meal prep hacks by cooking once and eating twice when it comes to this protein.
Eggs and egg whites: Both are amazing to have on hand but egg whites have more protein than eggs. This is why I add them to things like dairy-free scrambled eggs and chicken omelets. A few hardboiled eggs sprinkled with salt make for a tasty snack too.
Greek yogurt: If you tolerate dairy, awesome! Grab a plain Greek yogurt. If you’re dairy-free living like me, Silk makes a decent vegan Greek yogurt which I mix with collagen for a bigger boost. This and cottage cheese (if you can eat it) are AWESOME for a high-protein diet.
Healthy Produce
If you’re trying out a high-protein diet, you’re probably trying to eat more whole foods too. Stock up on things like fresh fruit, lots of vegetables, avocados, and all the bright, colored foods in the produce section.
Protein Snacks
On the off chance you aren’t making your own high protein snack recipes, you’ll want to stock up on some pre-packed, protein-based snacks too.
Of course, you’ll want some staple recipes to fall back on too so here are a few readers' favorites!
- Coffee protein balls (24g protein)
- Protein granola (15g per serving)
- 3 ingredient mug cake (26g protein)
Fast, crave-worthy snacks that hit your protein goals (without tracking or extra cooking time).
High Protein Grocery List
Below is a PDF that you can download (click the image) to take with you to the grocery store. One of the tricks of staying consistent with a high protein diet is finding 5-10 meals for each part of the day you actually ENJOY and then just rotating through them. So, there is a little bit of trial and error.
FAQs
Honestly, those are great foods, but they’re not my favorite sources for getting A LOT of protein into the diet. Instead, I like clients to use those as additional proteins but not rely on them for the main protein. Plus, most plant-based proteins like quinoa or grains tend to be heavy in carbs too. So, I’ve found that people don’t tolerate them as well in great amounts.
Nuts are a wonderful source of healthy fats. And yes, they do have some protein. But again, relying on nuts for your big protein source means you’d be taking in an insane amount of calories too.
More Tips On Eating A High-Protein Diet
- How to eat 100 grams of protein per day and not hate it
- How much protein do you really need
- how to save money while you eat more protein
- Protein myths that need to die
- 4 Ways to add protein to oatmeal
What if hitting 100 grams of protein a day didn’t mean tracking macros, eating plain chicken, or chalky shakes?
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