Your Guide to What to Buy at the Grocery Store for Protein

December 5, 2025 •

4 min read

The average adult needs about 0.8 grams of protein per kilogram of body weight each day, though this can vary depending on lifestyle and health goals. Knowing what to buy at the grocery store for protein is key to meeting your daily nutritional needs and supporting muscle growth, satiety, and overall health. This guide provides a comprehensive list of protein-rich foods to add to your shopping cart.

Quick Summary

This guide provides a comprehensive shopping list of high-protein foods, covering animal-based, plant-based, and dairy options. It details affordable choices, how to select quality items, and offers a comparison table to help you build a protein-rich diet.

Key Points

Diverse Sources: Get protein from a variety of animal and plant sources, such as lean meats, poultry, eggs, dairy, legumes, and nuts.
Budget-Friendly Choices: Eggs, lentils, dried beans, canned tuna, and chicken thighs are among the most cost-effective protein options.
Complete vs. Incomplete Proteins: Animal products generally contain all essential amino acids (complete), while most plant-based options are incomplete. Combine different plant proteins throughout the day to get the full range.
Pantry Staples: Stock up on shelf-stable proteins like canned beans, lentils, dried nuts, and seeds for quick and easy meals.
Quality Over Quantity: Focus on lean protein sources and reduce intake of processed meats to limit saturated fat and sodium.
Plan Ahead: Creating a grocery list based on your weekly meals helps reduce food waste and ensures you have a consistent supply of protein.
Check for Additives: When buying packaged products like Greek yogurt, be mindful of added sugars and other non-protein ingredients.

Animal-Based Proteins

When building your protein shopping list, animal-based sources are often the most straightforward way to get a complete protein, which contains all nine essential amino acids.

Poultry and Lean Meats

Lean cuts of meat and poultry are excellent sources of high-quality protein and essential nutrients like iron and B vitamins.

Chicken breast and thighs: Versatile, affordable, and easy to prepare. Ground chicken is another budget-friendly option.
Turkey breast: A lean source of protein, ground turkey is also a great substitute for ground beef in many recipes.
Lean beef: Choose leaner cuts like sirloin or tenderloin to minimize saturated fat intake while maximizing protein and zinc.
Pork loin: A lean cut of pork that offers a good amount of protein.

Fish and Seafood

Fish is not only a fantastic source of protein but also rich in heart-healthy omega-3 fatty acids, especially fatty fish like salmon.

Canned tuna and salmon: These are long-lasting, budget-friendly pantry staples perfect for quick salads, sandwiches, and spreads.
Frozen fish fillets: Freezing offers a more economical way to enjoy seafood, with choices like cod, tilapia, and salmon easily available.
Shellfish: Shrimp, clams, and scallops are all high in protein and offer variety.

Eggs and Dairy

Eggs and dairy products are highly accessible and affordable sources of protein.

Eggs: A budget-friendly, complete protein that's incredibly versatile for any meal of the day.
Greek yogurt: With nearly double the protein of regular yogurt, plain Greek yogurt is excellent for breakfast, snacks, or as a base for sauces.
Cottage cheese: A high-protein, low-fat option that is great on its own or blended into dishes for a protein boost.
Milk: A single glass of milk offers a significant dose of protein and calcium.

Plant-Based Proteins

For those following a vegetarian, vegan, or flexitarian diet, a wealth of plant-based protein options are available. These sources also often contain additional fiber, vitamins, and minerals.

Legumes, Nuts, and Seeds

These are essential pantry staples for plant-based protein.

Lentils: Both dried and canned lentils are extremely affordable and cook quickly. They are fantastic in soups, stews, and salads.
Beans: Black beans, chickpeas, kidney beans, and pinto beans are all versatile and packed with protein and fiber. Stocking up on dried or canned varieties is a smart, economical choice.
Tofu and Tempeh: Made from soybeans, these offer a high protein content and can absorb flavors well in stir-fries, sandwiches, and more.
Peanuts and peanut butter: An inexpensive, protein-dense snack or addition to meals.
Almonds, pistachios, and seeds: Pumpkin, sunflower, chia, and hemp seeds add healthy fats and protein to smoothies, salads, and oatmeal.

Grains and Soy Products

Some grains and soy products offer notable amounts of protein, and some are complete proteins.

Quinoa: A gluten-free grain that is one of the few complete plant-based proteins, containing all nine essential amino acids.
Oats: A budget-friendly whole grain perfect for breakfast or for adding to baked goods.
Edamame: A complete protein often found in the frozen aisle, great for snacking or adding to salads.
Ezekiel bread: A high-protein bread made from sprouted whole grains and legumes.

Comparison of Common Grocery Store Proteins

To help you decide, here is a comparison of some popular grocery store protein options based on typical nutritional content. Protein content can vary by brand and preparation.


Food Item (approx. 100g)	Protein (grams)	Budget Friendliness	Dietary Type	Notes
Chicken Breast (cooked)	~31g	Moderate	Animal	Versatile, lean, but can be pricey.
Canned Tuna (in water)	~25g	High	Animal	Shelf-stable and affordable.
Lentils (cooked)	~9g	Very High	Plant-Based	Excellent fiber content; very low cost.
Greek Yogurt (plain, low-fat)	~10g	Moderate	Dairy	Probiotic benefits; choose unsweetened.
Cottage Cheese (low-fat)	~11g	Moderate	Dairy	Rich in calcium and satisfying.
Eggs (cooked)	~12g	High	Animal	Affordable, complete protein.
Tofu (firm)	~10g	High	Plant-Based	Takes on the flavor of its preparation.

Conclusion

Whether you prioritize animal-based, plant-based, or a combination of both, the grocery store is full of excellent protein sources for every budget and dietary need. For an economical approach, staples like eggs, lentils, and canned fish provide maximum nutritional value for your money. For those with dietary restrictions or preferences, beans, tofu, and specific whole grains offer robust protein packages. By selecting a variety of these foods, you can ensure a balanced intake of all the essential amino acids needed for good health. Remember to read labels, especially for processed options, to find products with limited additives and lower sodium content. Your weekly shop can be a straightforward and strategic step toward your nutritional goals. For more detailed nutritional breakdowns and guidelines, consult trusted health resources such as The Harvard T.H. Chan School of Public Health website.

Frequently Asked Questions

The best protein depends on your dietary needs and budget. For a complete protein, animal sources like lean chicken, fish, eggs, and dairy are excellent. For plant-based diets, combining legumes, grains, and nuts ensures a full amino acid profile.

Yes, canned proteins like tuna and salmon can be very healthy and are a budget-friendly alternative. Choose varieties packed in water to minimize extra oils and sodium, and rinse well before use.

For vegans, great protein sources include lentils, all types of beans, chickpeas, tofu, tempeh, edamame, quinoa, and a variety of nuts and seeds like pumpkin and chia seeds.

When reading labels, check the protein grams per serving. Also, be mindful of added sugars and sodium, especially in yogurts, nut butters, and some canned goods. Look for unsweetened or low-sodium options.

To save money, focus on affordable staples like eggs, lentils, dried or canned beans, chicken thighs, ground turkey, and store-brand Greek yogurt. Buying in bulk can also lead to significant savings.

Yes, you can absolutely get enough protein from plant-based sources. By eating a varied diet that includes legumes, whole grains, nuts, and seeds, you can obtain all the essential amino acids your body needs.

Protein powder is a convenient supplement for when you need a quick boost, but it is not necessary to meet daily needs. Real, whole foods from the grocery store offer the most complete nutritional packages, including fiber, vitamins, and minerals.