"Flatlay of high-protein grocery staples including Greek yogurt with berries, tuna pouch, boiled eggs, edamame, jerky sticks, powdered peanut butter, and cottage cheese with overlay text reading 'High-Protein Grocery List: 25 No-Cook Foods You’ll Always Want Stocked'."

High-Protein Grocery List: 25 No-Cook Foods to Keep Stocked

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Why You Need a High-Protein Grocery List

You know that moment—you open the fridge, see random ingredients, and still sigh, “Ugh, I don’t want to cook.” That’s when a high-protein grocery list saves the day.

Instead of depending on pricey powders or spending Sunday meal-prepping chicken, these 25 no-cook protein foods let you hit your daily protein target without ever turning on the stove.

I personally keep most of these in my kitchen (and car glovebox, to be honest). They’re quick, affordable, and they actually taste good.

Dairy & Yogurt Staples (8–20g protein per serving)

“Bowls of Greek yogurt with berries, cottage cheese with pineapple, and skyr with oats on a kitchen counter in natural light.”

These are the things I always end up keeping in the fridge. Nothing fancy—just easy protein that I don’t have to think about.

Greek Yogurt (18g per cup)

  • Super thick. Way better than the regular stuff. I’ll throw it in a wrap instead of mayo, or just eat it plain with some fruit.

Cottage Cheese (14g per ½ cup)

  • Looks weird, I know. But if you blend it into a smoothie it’s like a cheesecake shake. Seriously.

Skyr (19g per cup)

  • This is basically Iceland’s version of Greek yogurt. A little milder, not as tangy. I usually eat it with berries, sometimes honey if I’m in the mood.

String Cheese (7g each)

  • Zero effort. Grab one, toss it in your bag, done.

Pantry Power Foods (8–20g protein each)

“Flatlay of pantry protein foods: tuna pouch, salmon can with fork, powdered peanut butter jar, and roasted chickpeas in bowls.”

Stuff that doesn’t need the fridge. I just keep these lying around—bags, car, random drawers.

Tuna Pouches (20g each)

  • My go-to when traveling. Rip it open, bit of lemon if I have one. I’ve eaten these sitting on airport floors lol.

Salmon Cans (19g per can)

  • Cheap way to get omega-3s. I usually just mix with mustard. Weird, yeah, but I eat it.

Powdered Peanut Butter (8g per 2 tbsp)

  • Sometimes oats, sometimes in yogurt. One time I even dumped it in iced coffee. Same flavor, just not as heavy.

Roasted Chickpeas (12g per cup)

  • Basically chips but with protein. Crunchy, salty, easy.

Nut Butter Packs (7g each)

  • Those single-serve peanut butter things. I toss them everywhere—desk, hiking bag, car.

Freezer MVPs

“Frozen edamame beans in a bowl, shrimp cocktail with lemon wedges, and deli turkey slices on wax paper, photographed on a kitchen counter.”

Frozen stuff = easy. Always there when I forget to meal prep.

Edamame (17g per cup)

  • Microwave, sprinkle salt, done. I snack on this while watching Netflix.

Shrimp Cocktail (18g per 100g)

  • Already cooked. Just thaw it, dip in sauce, that’s it.

Turkey Slices (16g per 3 oz)

  • Yeah, you can freeze deli turkey. I split it into small packs so I don’t waste any.

Ready-to-Eat Packaged Snacks

“Protein-rich ready-to-eat snacks: a wrap on a plate, jerky sticks, pumpkin seeds in a bowl, and packaged hard-boiled eggs on a counter.”

Stuff I grab when I don’t feel like cooking. Toss in a bag and go.

Protein Wraps (12g each)

  • Works like bread but lighter. Throw in some turkey or chicken and you’re suddenly hitting 25g+ easy.

Jerky (9g per oz)

  • Beef, turkey, even salmon sometimes. Salty, chewy, lasts forever in a bag.

Pumpkin Seeds (12g per ¼ cup)

  • Crunchy little things. Good when you want something salty but not junk food. Plus, magnesium boost.

Hard-Boiled Egg Packs (12g per 2 eggs)

  • Already cooked, already peeled. I’ve eaten these in airports more than I want to admit.

Fresh Grab & Go Foods

“Hummus cup with veggie sticks, smoked salmon slices, opened pack of tofu, and ricotta with strawberries on a bright kitchen counter.”

Real food, no cooking. Just open and eat.

Deli Turkey (15g per 3 oz)

  • Roll it up with cheese + mustard. Done in seconds.

Hummus Cups (7g per cup)

  • Dip carrots, celery, whatever’s around. Way more filling than chips.

Pre-Cooked Lentils (9g per ½ cup)

  • Comes in vacuum packs. I just dump it into salads straight from the bag.

Boiled Eggs (6g each)

  • Classic. Cheap, filling, reliable.

Smoked Salmon (16g per 3 oz)

  • Feels way fancier than it is. No effort—just peel and eat.

Ricotta Cups (14g per ½ cup)

  • Can go sweet or savory. Sometimes I spread on toast, sometimes just top with fruit.

Pre-Cooked Tofu (10g per 100g)

  • Already seasoned, ready to go. Slice and eat cold.

Roasted Soybeans (12g per ¼ cup)

  • Like crunchy nuts, but protein’s higher.

Whey Protein RTD Shakes (20g each)

  • No blender, no cleanup. Just grab, twist cap, sip.

Quick Comparison Table: high-protein grocery list

“Comparison table of no-cook protein foods showing Greek yogurt, tuna pouch, edamame, jerky, and hard-boiled eggs with protein content, shelf life, and budget ratings.”

Why This High-Protein Grocery List Works

Because it’s simple. Stuff you’ll actually eat, not random “superfoods” that end up expiring in the back of the cupboard. Everything here is cheap, easy to find—Walmart, Target, even Amazon.

And honestly, it saves stress. You can:
✅ Throw together a meal in 5 minutes
✅ Snack without wasting money on $3 protein bars
✅ Hit 100g+ protein a day without turning on the stove

It’s real food, just faster.

🛒 High-Protein No-Cook Staples on Amazon

Quick FAQs: high-protein grocery list

1. What is the best high-protein grocery list for busy people?

This one—it’s full of ready-to-eat foods that don’t need prep.

2. Can this list help me hit 100g protein/day?

Yes. Even 4–5 items here can get you there.

3. Are these cheaper than protein bars?

Definitely. A tub of yogurt or a bag of edamame gives more protein per dollar.

4. Do I need protein powder if I follow this list?

Not at all. These whole foods cover your needs.

5. What’s the best no-cook protein snack to travel with?

Tuna pouches, nut butter packs, and jerky.

✍️ Author: Dhanush R.
📅 Published: August 2025
📖 Dhanush runs QuickProteinMeals.com, a blog dedicated to no-cook, high-protein meals for busy people.

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💬 Got your own High-Protein Grocery List?
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🌐 Visit: QuickProteinMeals.com for the best no-cook, high-protein, easy-prep recipes.
You won’t regret it 😉

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  1. Can High-Protein Snacks Help You Lose Weight? Here’s the Deal
  2. How to Eat More Protein Without Cooking (Easy Tips)
  3. 5 High-Protein Desserts Without Protein Powder (No Bake)

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