Protein Sources You Can Find at Your Nearest Store
Getting enough protein is essential for muscle growth, energy, and overall health. Whether you’re looking for lean meats, plant-based options, or convenient snacks, grocery stores are packed with high-protein foods that fit any diet. The best part? You don’t need to overcomplicate your meals—these protein-packed foods can easily be incorporated into your breakfast, lunch, dinner, or even snacks. Here are 18 of the best protein sources you can easily find in stores, making meal planning simple and nutritious!
1. Chicken Breast
Chicken breast is one of the leanest and most protein-packed meats available, with about 31g of protein per 100g. It’s low in fat and incredibly versatile, making it a staple for many diets. Grill or bake it for a simple high-protein dinner with roasted vegetables. Shred it and add it to tacos, wraps, or grain bowls. Use leftover chicken breast in salads or meal prep lunches to keep things easy.
2. Eggs
Eggs are a complete protein source, providing 6g of protein per egg, along with healthy fats, vitamins, and essential amino acids. They’re also one of the most affordable and convenient protein options. Scramble them for breakfast, make an omelet, or bake them into frittatas. Boil a batch and keep them in the fridge for quick snacks or meal prep. Use eggs as a binding agent in meatballs, burgers, or baking recipes.
3. Greek Yogurt
Greek yogurt has twice the protein of regular yogurt, with about 10-15g per serving, and is also packed with probiotics that support gut health. Enjoy it as a protein-rich breakfast topped with fruit and nuts. Blend it into smoothies for a creamy texture and extra protein boost. Use it as a substitute for sour cream or mayo in dips and dressings.
4. Cottage Cheese
Cottage cheese is high in protein and low in fat, with around 12g of protein per half-cup. It’s an underrated superfood for muscle recovery and satiety. Eat it plain, mixed with honey and fruit for a light snack. Add it to smoothies for a creamy texture without extra sugar. Spread it on toast or crackers for a savory protein-packed bite.
5. Canned Tuna
Canned tuna is one of the most convenient and protein-rich seafood options, offering about 20g of protein per can. It’s also rich in omega-3 fatty acids, which support brain and heart health. Mix it with avocado or Greek yogurt for a healthier tuna salad. Add it to salads, wraps, or sandwiches for an easy meal. Stir it into pasta with olive oil, garlic, and lemon for a quick Mediterranean-style dish.
6. Salmon (Fresh or Frozen)
Salmon is high in protein (about 22g per serving) and packed with omega-3 fatty acids, which are great for reducing inflammation and supporting brain health. It’s also easy to prepare in multiple ways. Bake it with lemon and herbs for a simple, nutritious dinner. Pan-sear it and serve it over rice or salad for a balanced meal. Flake it into scrambled eggs or grain bowls for added protein.
7. Lean Ground Turkey
Ground turkey is a lean, high-protein alternative to ground beef, providing around 27g of protein per 100g. It’s a great option for weight loss or those looking to lower saturated fat intake. Use it in tacos, meatballs, or burgers for a lighter option. Make a protein-packed stir-fry by cooking it with veggies and soy sauce. Swap it in for beef in chili, pasta sauces, or casseroles.
8. Lentils
Lentils are a plant-based protein powerhouse, offering 18g of protein per cup, while also being rich in fiber and iron. They’re a great option for vegetarians or anyone wanting more plant-based meals. Cook them into soups, stews, or curries for a hearty meal. Toss them with quinoa, vegetables, and dressing for a high-protein salad. Blend them into homemade veggie burgers or falafels.
9. Chickpeas
Chickpeas pack about 15g of protein per cup and offer a great combination of fiber, protein, and complex carbohydrates. They’re filling and super versatile. Roast them in the oven with spices for a crunchy, high-protein snack. Mash them into hummus or use them as a base for grain bowls. Add them to stews, curries, or salads for extra protein.
10. Black Beans
Black beans provide 15g of protein per cup, making them a budget-friendly, protein-packed staple for many meals. Use them in burritos, tacos, or quesadillas. Mix them into soups and chilis for extra protein and fiber. Blend them into bean-based dips or spreads.
11. Quinoa
Quinoa is unique among grains because it is a complete protein, meaning it contains all nine essential amino acids. With 8g of protein per cup, it’s an excellent alternative to rice. Serve it as a base for grain bowls or salads. Use it as a side dish with fish or chicken. Make a protein-packed breakfast bowl by mixing it with fruit and nuts.
12. Tofu
Tofu is a high-protein, plant-based meat substitute, with around 10g of protein per serving. It absorbs flavors well, making it perfect for savory or sweet dishes. Cube and stir-fry it with vegetables and soy sauce. Blend it into smoothies or desserts for a protein boost. Grill or bake it with BBQ sauce for a meat-like texture.
13. Protein Bars
For a quick and convenient protein boost, store-bought protein bars can offer anywhere from 10-25g of protein per bar. They are great for post-workout recovery or busy days. Look for bars with minimal sugar and high-quality protein sources to get the most benefits without extra fillers.
14. Chia Seeds
Chia seeds may be tiny, but they contain about 5g of protein per ounce, along with fiber, omega-3s, and antioxidants. Stir them into oatmeal or smoothies for extra protein. Make chia pudding for a high-protein breakfast or dessert.
15. Nuts & Nut Butters
Almonds, peanuts, cashews, and walnuts are all great protein sources, with about 5-7g of protein per ounce. Eat them as a quick snack or sprinkle them on yogurt or salads. Spread nut butter on toast, apple slices, or blend into smoothies.
16. Edamame
Edamame, or young soybeans, contain 17g of protein per cup and are rich in fiber and antioxidants. Enjoy them steamed with sea salt as a snack. Add them to salads, stir-fries, or grain bowls for a plant-based protein boost.
17. Canned Sardines
Sardines provide 23g of protein per can and are rich in omega-3s and calcium, making them a great nutrient-dense protein choice. Eat them on crackers, in salads, or mixed into pasta for a healthy seafood option.
18. Protein Powder
Protein powder is one of the most convenient ways to boost your protein intake, with 20-30g of protein per scoop. Whey protein (from dairy) and plant-based proteins (from peas, rice, or hemp) are great for quick, high-protein meals. Mix it into smoothies, oatmeal, or even pancake batter for an extra protein boost.
Wrapping Up
With so many delicious, high-protein options available at stores, hitting your daily protein goals is easier than ever. Which of these protein sources do you always keep stocked? Let’s talk nutrition, fitness, and easy meal ideas!
