INSIDE THE DOWNLOAD
What’s included
- Meat and poultry, eggs and dairy, fish and seafood, and plant proteins.
- Portions and approximate protein grams for listed foods.
- Budget-friendly markers and a snacks-and-extras table.
- Meal combinations and blank shopping-list space.
How to use this printable
Check what you have
Review your fridge, freezer and cupboard before marking the list. Choose foods you already enjoy and can use in meals.
Compare portions and prices
Use the listed portions as a reference, then check product labels and local unit prices. Brand, preparation and serving sizes can change the numbers.
Plan a few combinations
Choose meals that fit your week. Add vegetables, fruit and carbohydrates in the blank section rather than treating protein as the whole meal.
A few protein foods from the printable
| Food | Listed portion | Approximate protein |
|---|---|---|
| Cooked chicken breast | 100 g | 31 g |
| Large egg | 1 | 6 g |
| Plain Greek yogurt | 170 g pot | 17 g |
| Cooked lentils | 1 cup | 18 g |
| Extra-firm tofu | 100 g | 15 g |
High protein groceries on a budget
Start by comparing eggs, beans, lentils, tofu and other marked options available where you shop. The dollar symbol is a shopping prompt rather than a fixed price claim. Frozen, canned and store-brand choices may help you plan, but the best value depends on local prices and how much you will actually use.
Read the grams alongside the portion
A cup, a can and one hundred grams are different serving sizes. Cooked and uncooked weights also differ. Use the PDF to compare possible choices, then check the packaging for the food you buy. You do not need to follow one universal protein target to use this grocery list.
Further reading
Frequently asked questions
Are there vegetarian protein foods?
Yes. The plant-protein section includes lentils, chickpeas, beans, edamame, tofu, tempeh, peas and quinoa. Check the full list for portions.
Are the protein grams exact?
No. They are approximate reference values. Check the label and serving size of your actual product, especially for foods listed by the can, scoop or pot.
Does it include a meal plan?
It includes meal ideas and blank grocery space, rather than a personalised meal plan or a prescribed daily calorie target.
READY WHEN YOU ARE
Your next step is on the page.
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