Eating high protein doesn't have to be complicated. Use my high-protein shopping list as a starting point to easily and quickly increase your protein intake. These are all things we use, love, and keep buying more of for our family!

Eating high protein might seem like something for gym bros, but I promise it's for everyone! While Dan and I have tried and struggled to eat high protein over the years, after having our son, we really honed in on hitting our daily protein goals.

We knew that in order to be the best parents we could be, we needed to be the best version of ourselves. And that means eating enough protein to live life to the fullest.

Then, for the next component, our kiddo. While kids can have protein powder, our choice as parents has always been to prioritize whole foods when at all possible. So, that means eating high protein as a family, mostly without protein powder.

And because we've been there, I know just how overwhelming this can seem. So, I wanted to share my high-protein shopping list with you so you have a starting point if you're new to eating a high-protein diet.

I'm not a nutritionist or scientist (I am an engineer if that counts for anything - ha!). I want to be clear that this is based on my in-depth research, personal experience, and recommendations from my healthcare team. Should you have any concerns, please consult your own healthcare team.

for starters, why do I need to eat high protein?

The basics of it is that we need amino acids and protein has those amino acids. As we age, this becomes even more important. When we're younger protein is great for helping to build new muscle. But, as we get older we need the protein to just maintain the muscle.

And, the better our muscle health, the better our bone density. In our 30's our bone density begins to decrease purely just from aging. But good news! Strength training and eating enough protein are the two proven ways to stop bone health from degrading.

So, that's why we need to eat high protein foods! To age better and stronger thus living our best life! So, let's get to the shopping list for my favorite high-protein whole-food ingredients.

proteins

• Lean ground beef: I always prep this for the week with Siete Taco Seasoning, and it's my go-to protein source when I know I'll make these spicy potato bowls or I don't feel like making a full meal.
• Ground bison: A lean option that can replace ground beef in any recipe. It cooks faster, and you can grab it at Costco now to use in bison sloppy joes.
• Seasoned sausage: While higher in fat, this is a great flavor shortcut for fast dinners.
• Organic ground turkey or chicken: Easy to use in buffalo chicken dip or for meatballs.
• Rotisserie chicken: Literally so easy and so nice to have! Many places sell precooked grilled chicken breast, too.
• Chicken Sausage: We love apple chicken sausage and wild mushrooms.
• Eggs: We always try to buy local, pasture-raised, but grab any kind you like and a lot of them.
• Salmon: We have salmon filets or salmon patties regularly since they cook so fast! A staple on our grocery list.
• Canned tuna: This is so darn high in protein and like most seafood, also low-fat. Opt for skipjack for less mercury (our toddler loves it!).
• Turkey or chicken deli meat: To make sandwiches or wraps.
• Protein powder: I did want to include this as an option because it's hard to find ones that actually taste good. My go to for a clean and delicious one is Drink Wholesome egg white protein powder made with monk fruit.
• Collagen: Unflavored, and it doesn't affect texture, so it's perfect for adding to existing recipes! Learn about collagen vs whey protein for more info.
• Bone broth: The more gelatin, the more collagen, the better!

dairy

• Greek yogurt: The less fat, the higher amount of protein. Brands vary widely in their protein content, so shoot for one with at least 15 grams per serving. Use in place of sour cream or to make frosting for this protein banana cake.
• Milk: Don't discount this basic ingredient for protein!
• Cottage cheese: Again, the less fat, the higher the protein. Blend it up to use in a dessert like protein tiramisu or mix it into cottage cheese meatballs.
• Cheese: All the cheeses - parmesan, mozzarella, white cheddar, and more!

nuts, seeds, grains, legumes

• Hemp hearts: These little protein powerhouses have 10+ grams of protein per tablespoon.
• Hummus
• Chickpeas: Also called garbanzo beans, these pack in protein and fiber.
• Lentils: These are another high protein, plant-based option. They are easy to cook and toss into bison sloppy joes or bison chili.
• Nuts: Pistachios are my favorite! Almonds, peanuts, cashews, and macadamia are all good options.
• Nut butter: Target brand cashew butter or peanut butter powder is my go-to for the best protein balls without protein powder.
• Peanut butter powder: This is higher in protein and lower in fat than regular peanut butter. Also delicious in healthier peanut butter truffles!
• Protein pasta: Goodles is the best brand around, no question!
• Beans: White beans, black beans, any beans.
• Low-carb tortillas: Surprisingly high in protein!

other

Not all of these are protein-rich, but they make any protein taste delicious, so much needed!

• Beef sticks
• Aloha protein bars (my favorite clean protein brand) or Rise protein bars
• Soy sauce
• Olive oil & avocado oil
• Panko breadcrumbs
• Good salt!!!
• Honey
• Maple syrup
• Rice vinegar
• Vanilla bean paste & extract
• Red pepper flakes
• Dijon mustard
• Mayo
• Electrolytes (I love LMNT and you can grab a free sample pack with every purchase!)

produce

While not a protein ingredient, these fruits and vegetables help to have extra tasty high-protein recipes without protein powder!

• Avocado
• Shallots or red onion
• Sweet potatoes
• Bell peppers
• Carrots
• Arugula and spinach
• Bananas
• Any tropical fruit
• Jalapeños
• Garlic
• Fresh herbs
• Lemons & limes
• Oranges
• Apples
• Broccoli
• Brussels sprouts
• Frozen fruit (mixed berries, mangos, pineapple, and more!)

are you looking for more high-protein recipe ideas?

Check out all my high protein recipes without protein powder, or get a start for mornings and check out my high protein breakfast recipes. And if you love learning about protein, be sure to check out my post all about protein.