HIGH PROTEIN FOODS LIST Healthy Food Lucky Lefi

Here’s the high-protein grocery list – whether you’re building muscle mass, trying to lose weight, or simply aiming for a balanced diet. There are certain high-protein foods you should definitely include in your day-to-day diet. But what’s all that about. Well, for starters, eating enough protein at every meal will make you full and won’t allow your stomach to rumble for snacks 20 mins later.

Thank you for reading this post, don't forget to subscribe!

The Importance of Protein

Proteins serve many different essential roles in the human body – from holding everything together and facilitating movement, through digestion (digestive enzymes) to immunity (antibodies).

So getting enough protein, or the essential amino acids that we then use to build the proteins we need to maintain life is important. To say the least.

Some benefits of consuming foods that are naturally high in protein include:

easier muscle building
speeding recovery after injuries
maintaining consistent energy

High-Protein Grocery List

This high-protein grocery list features various foods, including nuts and seeds, legumes, seafood, poultry, dairy, vegetables, and grains. These are the foods and their protein content per 100 grams of each food.

Parmesan Cheese, 30 g protein
Hemp Seeds, 31 g protein
Pumpkin Seeds 30 g protein
Chicken, g 27g protein
Seitan, 25 g protein
Lentils, 25 g protein
Peanuts, 25 g protein
Ground Beef, 25 g protein
Mackeral, 24 g protein
Shrimp, 24 g protein
Turkey, 24 g protein
Canned Tuna, 24 g protein
Cheddar Cheese, 23 g protein
Lobster, 22 g protein
Halibut, 21 g protein
Kidney Beans, 21 g protein
Almonds, 21 g protein
Pistachios, 21 g protein
Salmon, 21 g protein
Chickpeas, 19 g protein
Sardines, 19 g protein
Calamari,. 19 g protein
Flax Seeds, 18 g protein
Chia Seeds, 16 g protein
Walnuts, 15 g protein
Mussels, 15 g protein
Cashews, 15 g protein
Feta Cheese, 14 g protein
Eggs, 12 g protein
Quinoa, 12 g protein
Edamame Beans, 12 g protein
Cottage Cheese, 11 g protein
Oats, 10 g protein
Tofu, 10 g protein
Pinto Beans, 9 g protein
Yogurt, 16 g protein
Spinach, 5 g protein
Peas, 5 g protein
Basil, 3 g protein
Brussels, 3 g protein
Kale, 3 g protein
Broccoli, 3 g protein
Crimini Mushrooms, 3 g protein
Asparagus, 2 g protein

Now that we have the list of high-protein foods, let’s highlight some of the more common ones and see how to incorporate them into your daily diet.

HIGH PROTEIN PLANT-BASED FOODS

Did you know there are high-protein foods too other than eggs and chicken. Shocker, I know! But there are, and many of them are plants. If you’re looking for ways to add more protein to your diet while also getting enough fiber and powerful antioxidants to help keep you healthy for years and years to come, this is great news for you! And this is the section of the high-protein grocery list you need to keep in mind next time you go shopping!.

Peanuts, 10g Protein

Add peanuts to your high-protein grocery-list you’ll find a little over 25g of protein in just 100g. Peanuts are also rich in potassium, magnessium, and serveral vitamins, including B and E.

You can eat them as a snack or put them in sweet or savory dishes. An interesting fact is that contrary to popular belief, and their name, they’re actually a legume culture. You can also enjoy them in your favorite peanut butter recipes.

The recommended daily intake of peanuts is up to 42g, which can provide you with 10g of protein.

Almonds, 6g Protein

100g of raw almonds provide around 21g of protein, as well as fiber and healthy fats, which is great if you’re trying to build muscle and lose weight.

You can enjoy almonds as a snack, add them to your breakfast bowls or to smoothies like this one.

The recommended daily intake of almonds is 28g which can give you almost 6g of protein.

Kidney Beans, 12g Protein

One of the most widely eaten beans, kidney beans, is also part of our high-protein foods list. 100g of kidney beans contain 21g of protein and plenty of fiber. The latter is crucial for weight lose as it helps you feel fuller for longer.

This type of legume is very versatile, as it goes in soups, salads, side dishes, chili, burritos, and veggie burgers.

One serving of kidney beans provides 12g of protein.

Lentils, 15g Protein

Lentils are on the high-protein grocery list because they’re one of the best vegan foods for muscle gain and weight loss. They contain an impressive 25g of protein per 100g of the product. What’s more, they’re low on the glycemic index and can even reduce sugar levels.

You can add lentils, to soups, stews, tacos, fajitas, salad bowls, healthier patties, or plant-based shepherd’s pies.

In a serving, you can have around 60g of lentils and get 15g of protein.

Spinach, 2g Protein

Is it a surprise that spinach made it on this list of high-protein foods. It shouldn’t be! This amazing leafy green provides 5g of protein per 100g of greens.

More than that, spinach has many benefits for your health! Some of them include weight maintenance, improvement of hypertension, eye health, and better blood sugar levels.

Adding spinach to your daily menu is super easy! Alongside the obvious salads, you can put spinach in smoothies like this one, soups, sendwiches, grain dishes, and even pasta.

A serving of spinach is around 30g, providing you with almost 2g of protein.

Chickpeas, 11g Protein

When deciding which foods to include on your high-protein grocery list, don’t skip chickpeas. They have 19g of protein per 100g.

Chickpeas can be used for a wide variety of foods, including the preparation of hummus and falafels, as well as inside salads, soups, wraps like these, curries, and stir fries. They help improve gut health, reduce post-meal blood sugar levels, and lower cholesterol.

One serving of chickpeas provides 11g of protein.

Get Your Protein, But Aim For a Balanced Diet

Before you start checking off the high-protein grocery list above, you should remember – it’s all about balance. Protein deficiency is bad, but in general – uncommon. While protein is super important for your body, overconsuming foods with high contents of protein is not great for you. It can lead to weight gain (as would overeating any type of food), dehydration, diarrhea or constipation, and in the worst cases even kidney damage.

Protein is crucial for your well-balanced plate, but remember to also include fiber, healthy fats, vitamins, and minerals. To be sure you’re eating just the right amount of protein daily, calculate 0.8g per kilogram of your body weight and the result will be your personal recommended intake. This can vary, depending on your fitness level and goals, but you can use it as a general rule of thumb for a healthier lifestyle.

Final Words!

I hope you found this high-protein grocery list helpful on your fitness journey! If you’re looking for healthy recipes featuring some of the mentioned high-protein foods, make sure to try some of these wonderful ideas.

Want to discover more delicious, conveniet clean-eating recipes. Follow our and connect with us too! Check out our pinterest boards, like Healthy Salads. Be sure to subscribe to our Luckylefi for even more recipes, Workouts, ect.