7 High - Protein Grocery List Items to Support Muscle Growth and Metabolic Health

<p>7 High-Protein Grocery List Items to Support Muscle Growth and Metabolic Health By Jillian Kubala, RD Jillian Kubala, RD Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers. health's editorial guidelines Published on February 26, 2026 Medically reviewed by Kayla Girgen, RD Medically reviewed by Kayla Girgen, RD Kayla Girgen, RD, is a licensed dietitian who specializes in weight management and weight loss for patients after bariatric surgery. learn more Fact checked by Nick Blackmer Fact checked by Nick Blackmer Nick Blackmer is a librarian, fact-checker, and researcher with more than 20 years of experience in consumer-facing health and wellness content. health's fact checking process Close Bringing a list to the grocery store can help you stick to a healthy diet. Luis Alvarez / Getty Images As a dietitian, I prioritize protein at every meal to help with fullness, blood sugar control, and muscle and bone health.My grocery cart is stocked with protein-rich staples like poultry, dairy, and legumes.I also balance my shop with produce, whole grains, and healthy fats to build simple, high-protein meals. As a dietitian, I always make sure my meals and snacks are high in protein to help keep me full after eating, control my blood sugar, and strengthen my bones and muscles. I do not track my macros, but I do follow a high-protein diet. Increasing your protein intake can improve your health in many ways, from helping you gain muscle to decreasing your risk of osteoporosis. When shopping, I make sure to fill my cart with protein-rich foods. Here are some examples you can add to boost your protein intake. 1. Poultry and Eggs You may look for high-protein options like: Chicken breastEggsGround chickenTurkey breast Tip: Look for high-quality, humanely-raised poultry and eggs, such as pasture-raised chicken, whenever possible. 2. Seafood Seafood that's high in protein includes: Canned salmon and tuna, which are more affordable than fresh seafood, and last up to five yearsFrozen and fresh fishSardinesShellfish, like clams and shrimp Tip: When possible, choose skipjack tuna. It contains about a third as much mercury as albacore tuna. 3. Dairy Some of my favorite high-protein dairy products include: Cheese, such as ParmesanCottage cheeseFull-fat Greek yogurtUnflavored kefir Tip: Opt for Greek yogurt, which contains nearly twice the protein of regular yogurt. 4. Nuts, Seeds, and Butters Nuts and seeds are ready-to-eat protein sources you can add to oatmeal and yogurt or enjoy as a snack. Options include: Almond flour PistachiosPumpkin, hemp, sunflower, and chia seedsSalted almonds Tip: Bake with almond flour, which contains about twice the protein of regular all-purpose flour. 5. Legumes Legumes that are excellent sources of plant-based protein include: Canned beans, such as black beans and chickpeasDried lentils and beansFrozen edamamePeanuts and peanut butter Tip: Keep canned and dried legumes on hand to add to salads, soups, and other dishes. 6. Protein Powder and Collagen Protein powder is a simple way to boost protein in smoothies and shakes. Look for options like: Collagen peptidesPlant-based protein powders, such as unsweetened pea proteinWhey protein isolate 7. High-Protein Snacks I like to stock up on easy, high-protein snacks, such as: Bite-sized snacking cheesesHigh-quality protein barsIndividual packs of pistachiosTurkey sticks Tip: Be aware that many "high-protein" pre-made snacks can be high in added sugars, salt, and other additives. Read nutrition labels, so you know exactly what's in them, or stick with snacks made with limited ingredients. Other Foods To Stock Up On It's also essential to stock up on foods that provide antioxidants, complex carbohydrates, healthy fats, vitamins, and minerals. Fruits and Vegetables Fruits and vegetables to add to your diet include: Fruits: Berries, apples, bananas, and orangesStarchy vegetables: Potatoes, sweet potatoes, and butternut squashVegetables: Onions, spinach, kale, carrots, zucchini, peppers, and asparagus Grains Grains that are safe to add to a gluten-free diet include: AmaranthBrown riceJasmine riceMilletQuinoa Healthy Fats Healthy fats to add to your diet include: Avocados and avocado oilGrass-fed butterOlives and high-quality olive oil Spices and Condiments Keep spices and condiments on hand to add flavor to your meals, such as: Herbs, like basil, rosemary, and garlicHummusMayonnaiseMustardSalsaSpices, like turmeric and cuminVinegars Simple High-Protein Meal Ideas You Can Try I like to create simple, high-protein meals for breakfast, lunch, and dinner. Here are a few of my go-to recipes. Breakfast Egg frittata made with eggs, fresh vegetables, and cheddar cheeseHigh-protein smoothie made with frozen berries, protein powder, and peanut butter Lunch Chicken salad served with almond flour crackers, veggies, and hummus dipMediterranean quinoa salad made with chickpeas, feta, and mixed vegetables Dinner Whole roasted chicken served with root vegetables and garlic-sautéed broccoli Almond-crusted fish served with sweet potatoes and a salad Tips for Making Your Grocery Trips Count To make sure my kitchen is always stocked with nutritious options, I go grocery shopping once a week. Depending on the size of your household and how often you cook, you may need to shop more or less frequently. If you often get sidetracked at the store or are likely to make impulse purchases, I suggest making and sticking to a shopping list. Write down new ingredients you might need in addition to your weekly staples. I have a well-stocked pantry full of shelf-stable items like canned beans, protein powders, and grains. My shopping cart is mostly full of fresh foods, like fruits, vegetables, and dairy products. Updated by Emily Santora Emily Santora As a student at Arizona State University, Emily was a writer and editor for the Embryo Project Encyclopedia, where she researched, wrote, and published over 18 peer-reviewed encyclopedia articles. As a writer, Emily studied and wrote articles about the menstrual cycle. learn more Read more: Wellness Nutrition Eat Well Was this page helpful? Thanks for your feedback! Tell us why! Other Submit 8 Sources Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Kokura Y, Ueshima J, Saino Y, Maeda K. Enhanced protein intake on maintaining muscle mass, strength, and physical function in adults with overweight/obesity: A systematic review and meta-analysis. Clin Nutr ESPEN. 2024;63:417-426. doi:10.1016/j.clnesp.2024.06.030 Groenendijk I, den Boeft L, van Loon LJC, de Groot LCPGM. High versus low dietary protein intake and bone health in older adults: A systematic review and meta-analysis. Comput Struct Biotechnol J. 2019;17:1101-1112. doi:10.1016/j.csbj.2019.07.005 Food and Drug Administration. Advice about eating fish. Bradley MA, Barst BD, Basu N. A review of mercury bioavailability in humans and fish. Int J Environ Res Public Health. 2017;14(2):169. doi:10.3390/ijerph14020169 U.S. Department of Agriculture: FoodData Central. Yogurt, Greek, plain, nonfat (includes foods for USDA's Food Distribution Program). U.S. Department of Agriculture: FoodData central. Yogurt, plain, lowfat. U.S. Department of Agriculture: FoodData Central. Flour, wheat, all-purpose, unenriched, unbleached. U.S. Department of Agriculture: FoodData Central. Flour, almond.</p>