10 High Protein Foods to Add to Your Grocery List

Here are some recipe ideas, along with a list of high protein foods to keep on your grocery list. :)

Protein plays a crucial role in building and repairing tissues, supporting immune function, and maintaining muscle mass. Whether you are an athlete, trying to lose weight, or simply aiming for a balanced diet, including high protein foods can help you meet your nutritional goals. This post highlights 10 high protein foods that are easy to add to your meals and snacks.

1. Eggs

Eggs are one of the most affordable and versatile sources of protein. One large egg contains about 6-8 grams of high-quality protein, including all nine essential amino acids. They are easy to prepare in many ways: boiled, scrambled, poached, or as an ingredient in dishes like omelets and frittatas. Prep hard boiled eggs each week and have an easy on the go snack. These egg bites are a perfect breakfast meal prep idea.

Why include eggs?

• Rich in essential amino acids

• Contain vitamins like B12 and D

• Support muscle repair and growth

  
  

2. Greek Yogurt

Greek yogurt stands out for its thick texture and high protein content. A typical 6-ounce serving provides around 15 to 20 grams of protein. It also contains probiotics that support gut health. You can also create yummy high protein dessert like this Strawberry-Choco Yogurt Bark.

Tips for enjoying Greek yogurt:

• Add fresh fruit and nuts for a balanced snack

• Use it as a base for smoothies or salad dressings

• Choose plain, unsweetened varieties to reduce added sugars

  
  

3. Chicken Breast

Chicken breast is a lean meat packed with protein, offering about 31 grams per 100 grams cooked. It is low in fat and highly versatile, making it a staple for many diets focused on muscle building or weight management. BBQ Chicken on Sunday and slice into strips for easy access throughout the week. You can add to salad or bowls for meal preppped lunch.

Ways to prepare chicken breast:

• Grilled with herbs and spices

• Baked with vegetables

• Stir-fried with your favorite sauces

  
  

4. Lentils

Lentils are a plant-based protein powerhouse, providing about 18 grams of protein per cooked cup. They are also rich in fiber, iron, and folate, making them a nutritious choice for vegetarians and vegans. These savory Red Lentil Pancakes are high in protein and can be used as a wrap!

How to use lentils:

• Add to soups and stews

• Mix into salads

• Use as a filling for wraps or veggie burgers

  
  

5. Cottage Cheese

Cottage cheese offers approximately 14 grams of protein per half-cup serving. It is low in fat and carbohydrates, making it a great option for those watching their calorie intake. You can use to create high protein dips like this whipped ranch dip.

Serving suggestions:

• Pair with fruit or vegetables

• Use as a topping for toast or crackers

• Blend into smoothies for extra creaminess and protein

  
  

6. Quinoa

Quinoa is a complete protein, meaning it contains all nine essential amino acids. One cup of cooked quinoa provides about 8 grams of protein. It is gluten-free and rich in fiber, magnesium, and antioxidants. Check out this high protein Quinoa-Chickpea Bowl.

Ways to enjoy quinoa:

• Use as a base for grain bowls

• Add to salads for texture and protein

• Substitute for rice or pasta in meals

  
  

7. Almonds

Almonds are a convenient snack with about 6 grams of protein per ounce (about 23 almonds). They also provide healthy fats, vitamin E, and magnesium.

Snack ideas with almonds:

• Eat raw or roasted

• Add to yogurt or oatmeal

• Use almond butter as a spread or dip

  
  

8. Salmon

Salmon is not only high in protein but also rich in omega-3 fatty acids, which support heart and brain health. A 3-ounce cooked portion contains about 22 grams of protein. Salmon Bowls are my favorite dinner go-to.

Cooking tips for salmon:

• Bake with lemon and herbs

• Grill for a smoky flavor

• Add to salads or pasta dishes

  
  

9. Tofu

Tofu is a popular plant-based protein made from soybeans. It contains about 10 grams of protein per half-cup serving. Tofu absorbs flavors well, making it adaptable to many cuisines. OMG these two ingredient tofu chips are so yummy.

How to prepare tofu:

• Stir-fry with vegetables and sauce

• Bake or grill for a firmer texture

• Crumble into scrambles or soups

  
  

10. Black Beans

Black beans provide about 15 grams of protein per cooked cup. They are also high in fiber and antioxidants, supporting digestive health and blood sugar control. You can also use it for these delicous Black Bean Brownies!

Ways to include black beans:

• Add to chili or soups

• Use in burritos or tacos

• Mash for spreads or dips