15 Easy-to-Find High Protein Low Calorie Foods at the Grocery Store
When it comes to weight loss, energy, and overall health, one of the most powerful strategies is eating high protein low calorie foods. These foods allow you to feel full, build muscle, and burn fat without the guilt of overeating. The best part? You don’t need to hunt down exotic ingredients. Many high protein low calorie foods are already waiting for you in your local grocery store.
15 Easy-to-Find High Protein Low Calorie Foods at the Grocery Store
Research published in the American Journal of Clinical Nutrition shows that people who consume protein-rich foods feel 60 percent less hungry and burn more calories naturally. That means if you shop smart, you can lose weight, fuel your body, and still enjoy delicious meals. Let’s uncover the top 15 high protein low calorie foods you can grab on your next grocery run.
1. Chicken Breast
A staple in almost every healthy diet, skinless chicken breast provides around 31 grams of protein for only 165 calories per serving. Bake, grill, or stir-fry—it’s versatile, lean, and always available.
2. Turkey Breast
Lower in fat than chicken, turkey breast is another grocery store hero. It’s rich in protein, low in calories, and perfect for sandwiches or salads.
3. Egg Whites
With only 17 calories per white and almost pure protein, egg whites are one of the cheapest and most powerful foods for weight loss. Use them for omelets, scrambles, or to bulk up meals.
4. Non-Fat Greek Yogurt
Greek yogurt is creamy, filling, and loaded with protein at only about 100 calories per cup. Choose plain, non-fat options and add fresh fruit for a natural touch of sweetness.
5. Low-Fat Cottage Cheese
Cottage cheese offers slow-digesting casein protein, making it an ideal late-night snack. High in protein and low in calories, it’s excellent for curbing nighttime hunger.
6. White Fish (Cod, Tilapia, Haddock)
These fish are incredibly lean, with around 90–100 calories per serving and over 20 grams of protein. Quick to cook and perfect for light dinners.
7. Shrimp
High protein, low calorie, and naturally delicious. Shrimp can be grilled, sautéed, or tossed into salads without adding extra fat.
8. Canned Tuna in Water
Budget-friendly and protein-packed, tuna is a grocery store essential. One can provides over 20 grams of protein for just 100 calories.
9. Lean Ground Turkey or Beef
Look for 90% lean or higher. Ground meats are versatile for meal prep and deliver protein without too much fat.
10. Edamame
This plant-based protein snack is satisfying and nutrient-dense. One cup has 17 grams of protein and fewer than 190 calories.
11. Lentils
Lentils are not only protein-rich but also high in fiber, keeping you full for hours. Use them in soups, salads, or as a base for plant-based meals.
12. Black Beans
A powerhouse legume, black beans are filling, packed with plant protein, and low in calories. Perfect for burrito bowls, soups, and stews.
13. Quinoa
Unlike most grains, quinoa is a complete protein with all essential amino acids. One cup has 8 grams of protein and keeps calories moderate.
14. Tofu
A grocery store favorite for vegetarians and vegans, tofu is versatile, budget-friendly, and absorbs flavor from any spices or sauces you use.
15. Seitan
Often called “wheat meat,” seitan is incredibly high in protein and surprisingly low in calories. Great for stir-fries, sandwiches, or wraps.
Why Choosing High Protein Low Calorie Foods Matters
Many people fail at dieting because they either cut calories too aggressively or eat foods that leave them constantly hungry. By focusing on high protein low calorie foods, you achieve the balance your body craves:
Increased satiety and reduced cravings
Protection of muscle mass during weight loss
Boosted metabolism through the thermic effect of protein
Flexibility to eat larger, satisfying portions without guilt
This isn’t about starving—it’s about eating smarter.
3 Common Mistakes to Avoid When Buying High Protein Low Calorie Foods
Adding calorie-heavy sauces or oils that destroy the low-calorie advantage.
Assuming all “protein snacks” are healthy—many processed versions are packed with sugar and fat.
Forgetting variety. Eating the same protein daily can cause boredom and make you quit too soon.
Tips to Make the Most Out of Your Grocery Haul
Meal prep your proteins in bulk to save time and money.
Pair proteins with colorful vegetables for volume and nutrition.
Rotate between animal and plant-based proteins for balance.
Use seasonings and herbs instead of heavy sauces.
Frequently Asked Questions (FAQ)
What are the easiest high protein low calorie foods for beginners?
Start with chicken breast, Greek yogurt, and canned tuna. They are budget-friendly and require minimal preparation.
Can vegetarians benefit from high protein low calorie foods?
Absolutely. Lentils, tofu, edamame, and quinoa are excellent plant-based options.
How much protein should I aim for daily?
Experts recommend 0.7–1 gram of protein per pound of body weight, depending on your goals.
Are frozen options just as good as fresh?
Yes. Frozen fish, shrimp, and vegetables retain nutrients and are convenient for meal prep.
Can I use protein powders instead?
Yes, protein powders can help, but whole foods should still form the foundation of your diet.
What snacks are best for cravings?
Edamame, Greek yogurt, roasted chickpeas, and cottage cheese are all smart, filling snacks.
What products should I consider buying for easy meal prep?
Air fryer for low-fat cooking
Food containers for portion control
Protein powder for shakes
Steamer basket for vegetables
Meal prep cookbook for recipe ideas
Final Thoughts
If your goal is weight loss, muscle building, or simply feeling healthier, the grocery store is packed with easy-to-find high protein low calorie foods. By making smart choices, you’ll never feel deprived, you’ll enjoy every bite, and you’ll see real, lasting results.
Remember these key tips:
Build every meal around a lean protein source.
Avoid calorie traps like sauces and fried cooking methods.
Keep variety in your diet to stay motivated and consistent.
Start today—your grocery cart can be the secret weapon that transforms your health.
Reference & Additional Reading
Inspired by studies and insights from:
www.health.harvard.edu
www.menshealth.com
www.healthline.com/fitness/exercise
www.womenshealthmag.com
www.ncbi.nlm.nih.gov/