High-Protein Diet Food List (+ Shopping List and PDF)

Meat and poultry

If you are a fan of steaks, get yourself some lean beef. Not only is it full of protein, but it also contains less unhealthy fat. It has hardly more saturated fats than chicken breast, which is also highly recommended on this diet. Poultry has considerably less fat than red meat. It is also advised to remove the skin from these kinds of meat as it contains saturated fat.

If you are an environmentally-conscious person, you may be discouraged by the fact that red meat is one of the first components listed while talking about this diet. You can replace red meat with other protein-rich foods from our shopping list.

Vegetables

Non-starchy vegetables like asparagus, broccoli, or Brussels sprouts are suggested. However, these vegetables will not provide you with the right amount of all the nutrients you need or give you the total dose of protein and calories.

That’s why you have to center your meals around animal or plant protein sources and complete them with high-protein veggies for an extra dose of amino acids.

Fish and seafood

Fish is low in fat and high in protein, making it an ideal choice for those on a high-protein diet. Despite having more fat, fish like salmon or tuna are also recommended. They contain omega-3 fatty acids, which many people are deficient in. Seafood also contains many vitamins and minerals like B vitamins, potassium, magnesium, selenium and a lot more.

Eggs and dairy

Eggs are known for being a very good source of lean protein. Additionally, egg yolk is packed with healthy fats – a crucial component of any healthy diet.

Products like cheese, yogurt, or milk are rich in calcium, which is necessary for strong bones and a healthy heart. Choosing low-fat dairy products will keep your calorie intake in check.

Whey protein powder is often consumed by bodybuilders and athletes. It is an additional boost of protein that can result in faster muscle mass gain.

Legumes and beans

Beans are not only packed with proteins but also with fiber. Fibre is very important, especially if you are on a low-carb diet with very few fibre-containing foods. Together with protein, it also helps you feel full longer and keeps your cholesterol at a healthy level.

In addition to that, legumes and beans help reduce cholesterol, decrease blood sugar levels, and increase healthy gut bacteria. They are very easy to incorporate into a diet.

Cheese and dairy alternatives

Dairy products like mozzarella or cottage cheese are obviously full of protein, but that’s not the only positive behind them. Products like Greek yogurt also contain essential vitamins and minerals, including B12, selenium, and zinc.

Mozzarella cheese is also packed with calcium and vitamin K, which helps lower cholesterol levels. It also reduces the risk of osteoporosis and heart disease.

Processed and packaged protein snacks

If you are on the go or in a hurry, our packaged snack propositions will be. Canned tuna is a great source of high-quality protein and, of course, omega-3 fatty acids. If you want to be creative, you can mix it with other products from the diet shopping list and create a salad or a wrap.

Jerky comes in many varieties: beef, turkey, you name it. 28 grams of beef jerky contains over 9 grams of protein, and adding to its portability, it will be a must-have during your trips or busy days.

Alternative protein sources

If you like a change from time to time, you can use some alternative protein sources to meet your daily needs. Seitan is a mind-blowing vegan alternative that is gaining popularity. Just 80 grams of seitan contains about 15–21 grams of protein.

Quorn is a source of meat-free protein. It is high in fiber and low in saturated fat. In addition to that, it is a more sustainable and nutritious protein source.

Grains and seeds

As many high-protein diets limit the intake of grains, you have to be careful and choose your grains wisely. Products like white bread or pasta have little to offer in terms of nutrition. That’s why it is recommended to choose wholegrain foods like bread, cereal, or pasta.

These products contain fiber, which in a diet like this can be in short supply, causing some issues like constipation.