🥚 Real Food Protein Checklist
Check off as you shop or meal prep! ✅ = Protein-rich whole foods for satisfying meals and snacks
🥩 Meat & Poultry
- [ ] Chicken
- [ ] Turkey
- [ ] Lean beef
- [ ] Pork
- [ ] Ground meat
- [ ] Roast beef
- [ ] Chicken thighs
- [ ] Turkey breast
🐟 Fish & Seafood
- [ ] Salmon
- [ ] Tuna
- [ ] Sardines
- [ ] Shrimp
- [ ] Cod
- [ ] Mackerel
- [ ] Crab
- [ ] Lobster
🥚 Eggs & Dairy
- [ ] Eggs
- [ ] Greek yogurt
- [ ] Cottage cheese
- [ ] Plain yogurt
- [ ] Milk
- [ ] Cheese
- [ ] Kefir
🫘 Plant Proteins
- [ ] Lentils
- [ ] Black beans
- [ ] Chickpeas
- [ ] Pinto beans
- [ ] Navy beans
- [ ] Split peas
- [ ] Edamame
- [ ] Tofu
- [ ] Tempeh
🌰 Nuts & Seeds
- [ ] Almonds
- [ ] Walnuts
- [ ] Peanuts
- [ ] Pumpkin seeds
- [ ] Sunflower seeds
- [ ] Chia seeds
- [ ] Flaxseeds
- [ ] Hemp seeds
🥜 Easy Protein Extras
- [ ] Natural peanut butter
- [ ] Almond butter
- [ ] Hummus
- [ ] Roasted chickpeas
- [ ] Unsweetened soy milk
- [ ] Nut and seed mixes
💡 Don’t Forget:
Pair protein with vegetables, fruits, whole grains, or healthy fats to build satisfying meals that keep you fueled.
🛒 Quick Meal-Prep Tip
Pick 2-3 protein foods each week and prepare them ahead. Cooked chicken, hard-boiled eggs, lentils, beans, and baked tofu can make quick meals much easier.
