What should be on a high-protein grocery list?

Lean meat and fish, eggs, dairy such as Greek yogurt and cottage cheese, beans, lentils and tofu, nuts and peanut butter, plus vegetables, fruit and whole grains. Frozen items such as edamame and cooked chicken make good backups.

How much protein do I need?

It depends on your age, size, activity and health, so we do not set a target. A doctor or registered dietitian can tell you what is right for you. This list shows protein-rich foods to choose from.

What are cheap high-protein foods?

Eggs, dried or canned beans and lentils, canned tuna, peanut butter, plain Greek yogurt in large tubs, cottage cheese and chicken in family packs are among the least expensive sources.

Can I eat high-protein without meat?

Yes. Use eggs, dairy, beans, lentils, tofu, tempeh, edamame, nuts and seeds. Untick the meat and fish on the list and add more of these.

High-Protein Grocery List: A Week of Groceries for 2

Updated October 21, 2026

A high-protein grocery list puts a protein source at the center of every meal: lean meat and fish, eggs, dairy, beans, lentils and tofu, with vegetables, fruit and whole grains around them. This list covers a week for 2 adults, grouped by store section, with quantities worked out so you buy enough without a lot of waste. It shows protein-rich foods to choose from; it does not set a target, because protein needs depend on age, size, activity level and health.

In short: below you will find the full list, how to build protein-rich meals, and ways to keep the list affordable, and a button to put the whole list on your phone. Check off what you already have first, then shop.

Add this list to your phone

Talklist keeps your list sorted by store section as you shop, lets you check items off, and lets you share it with whoever else is shopping. You can also add anything missing by saying it out loud: "two cans of tuna, a tub of cottage cheese and a bag of frozen edamame".

The high-protein grocery list

Quantities are approximate and start at 2 people; change the number above and they update. Items marked (optional) are nice to have, not essential. Make it yours: the list mixes animal and plant proteins. Remove what you do not eat. Eat no meat? Untick the meat and fish lines and add more beans, lentils and tofu.

Meat and seafood

Chicken breasts, 3 lb
Lean ground beef or turkey, 1.5 lb
Pork tenderloin, 1.5 lb (optional)
Steak, 1 lb (optional)
Deli turkey or chicken, 12 oz (optional)
Beef or turkey jerky, 1 bag (optional)
Salmon fillets, 1.5 lb
White fish fillets, 1 lb (optional)
Shrimp, 1 lb (optional)
Canned tuna, 4 cans

Fruit and vegetables

Spinach, 2 bags
Broccoli, 2 heads
Asparagus, 1 bunch (optional)
Green beans, 1 lb (optional)
Bell peppers, 3
Tomatoes, 4
Cucumber, 2
Zucchini, 2 (optional)
Sweet potatoes, 3 lb
Onions, 3
Garlic, 1 head
Avocados, 3
Mushrooms, 8 oz (optional)
Salad greens, 2 bags
Bananas, 6
Berries, 1 container
Apples, 4
Lemons, 2

Dairy and eggs

Eggs, 18
Liquid egg whites, 1 carton (optional)
Plain Greek yogurt, 48 oz
Cottage cheese, 24 oz
Cheese (block or sliced), 8 oz
String cheese, 1 pack (optional)
Milk, 1/2 gal

Bakery

Whole wheat bread, 1 loaf
Whole wheat tortillas, 1 pack (optional)

Pantry

Firm tofu, 14 oz (optional)
Rolled oats, 1 canister
Quinoa, 1 lb
Brown rice, 2 lb
Lentils, 1 lb (optional)
Black beans, 3 cans
Chickpeas, 2 cans (optional)
Canned tomatoes, 2 cans
Peanut butter, 1 jar
Almonds, 12 oz
Chia seeds, 1 bag (optional)
Protein powder, 1 container (optional)
Protein bars, 1 box (optional)
Olive oil, 1 bottle
Spices and seasonings, 1 pack (optional)
Coffee, 12 oz

Frozen

Edamame, 1 bag
Frozen vegetables, 3 bags
Frozen fruit, 1 bag (optional)
Frozen cooked chicken (backup), 1 bag (optional)

Drinks

Sparkling water, 1 pack (optional)

Household

Paper towels, 1 roll (optional)
Dish soap, 1 (optional)

Ready to shop? Add the list to your phone

How to plan high-protein meals

Start each meal with the protein. Choose the protein first (chicken, fish, eggs, beans or tofu), then add vegetables and a grain.
Mix animal and plant sources. Rotate chicken, fish, eggs and dairy with beans, lentils and tofu for variety and cost.
Prepare in batches. Cook a few pounds of chicken or a big pot of lentils on one day and use it through the week.
Plan protein snacks. Greek yogurt, cottage cheese, string cheese, nuts, hard-boiled eggs and edamame are easy to grab.
Keep backups. Canned tuna, frozen edamame and frozen cooked chicken make a quick dinner when plans change.

Keeping the list affordable

Buy beans, lentils and eggs. They are some of the least expensive protein sources.
Choose family packs and freeze portions of chicken and ground meat.
Compare plain and flavored yogurt. Plain Greek yogurt in a large tub is usually the better deal.
Treat supplements as optional. Protein powder and bars are included as optional items; you can get protein from regular food.

This list is a general shopping guide, not nutrition or medical advice. If you have a medical condition such as kidney disease, or you are pregnant, ask a doctor or registered dietitian how much protein is right for you.