A practical one-week high-protein grocery list should cover roughly 100–130 grams of protein per day for one adult, depending on portions. This version uses versatile foods that can be mixed into breakfasts, lunches, dinners, and snacks while limiting waste.
Protein staples
Meat, fish, and eggs
- Chicken breast or thighs: 2–2½ lb
- Lean ground turkey or beef: 1 lb
- Salmon, white fish, or shrimp: 1 lb
- Canned tuna or salmon: 3 cans
- Eggs: 18
- Sliced turkey or chicken: 8 oz
Dairy
- Plain Greek yogurt: 32 oz
- Cottage cheese: 24 oz
- Milk or high-protein filtered milk: ½ gallon
- Cheese: 8 oz
Plant proteins
- Canned beans: 3 cans, such as black beans, chickpeas, or lentils
- Tofu or tempeh: 14–16 oz
- Edamame: 1 frozen bag
- Peanut or almond butter: 1 jar
- Optional protein powder: enough for 5–7 servings
Carbohydrates and produce
- Old-fashioned oats: 18 oz
- Brown rice or quinoa: 1 lb
- Whole-grain bread: 1 loaf
- Whole-wheat tortillas: 1 package
- Potatoes or sweet potatoes: 5–7
- Bananas: 7
- Berries: 1 large fresh or frozen bag
- Apples or oranges: 5–7
- Spinach or mixed greens: 1 large container
- Broccoli: 2 heads or 2 frozen bags
- Bell peppers: 3
- Onions: 2–3
- Tomatoes: 4–5
- Cucumbers: 2
- Carrots: 1 bag
- Frozen mixed vegetables: 2 bags
- Avocados: 2–3
Flavor and cooking basics
- Olive oil
- Salsa
- Hummus
- Mustard or light dressing
- Soy sauce
- Garlic
- Lemons or limes
- Salt, pepper, chili powder, paprika, and Italian seasoning
- Nuts or seeds, such as almonds, pumpkin seeds, or chia seeds
Simple seven-day meal rotation
Breakfasts
- Greek yogurt, berries, oats, and chia seeds: about 25–30 g protein
- Three eggs with toast and fruit: about 22–28 g
- Protein oatmeal made with milk and protein powder: about 30–40 g
Lunches
- Chicken, rice, and roasted vegetables: about 35–45 g
- Tuna wrap with greens and hummus: about 30–35 g
- Turkey-and-cheese sandwich with Greek yogurt: about 35–45 g
Dinners
- Salmon, potatoes, and broccoli: about 35–40 g
- Ground turkey and bean taco bowls: about 40–50 g
- Tofu-edamame stir-fry with rice: about 30–40 g
Snacks
- Cottage cheese and fruit: about 20–25 g
- Two hard-boiled eggs: about 12 g
- Greek yogurt: about 15–20 g
- Protein shake: typically 20–30 g
- Edamame: about 14–18 g per cooked cup
Efficient prep plan
Cook the chicken, ground meat, rice or quinoa, and a large tray of vegetables at the start of the week. Hard-boil six to eight eggs and portion Greek yogurt, cottage cheese, nuts, and fruit for quick snacks. Freeze some cooked meat or fish if it will not be eaten within a few days.
For a lower-cost list, prioritize eggs, canned tuna, chicken thighs, cottage cheese, dried lentils, beans, milk, and peanut butter. Protein needs vary with body size, activity, pregnancy, age, and health conditions, so the target can be adjusted rather than treating 100–130 grams as universal.