THAT GIRL HIGH-PROTEIN GROCERY LIST

Nutrition
Written By Niyah Gonzalez

Build Muscle + Lean Out (Without Losing Your Mind)

Protein Staples (Your Foundation)

  • Chicken breast or chicken thighs

  • Lean ground turkey (93/7)

  • Lean ground beef (90/10 or 93/7)

  • Salmon (healthy fats + protein)

  • Shrimp (quick + low calorie)

  • Eggs + egg whites

  • Greek yogurt (plain, high protein)

  • Cottage cheese (trust… it’s underrated)

  • Rotisserie chicken (for convenience days)

Easy Protein Add-Ons (For Busy Days)

  • Protein powder (whey or plant-based)

  • Pre-made protein shakes (like Fairlife or OWYN)

  • Collagen peptides (add to coffee or smoothies)

  • High-protein snack bars (low sugar)

Healthy Fats (Hormones + Satiety)

  • Avocados

  • Olive oil

  • Almonds or mixed nuts

  • Natural peanut or almond butter

  • Chia seeds / flax seeds

Greens + Veggies (For Leaning Out)

  • Spinach / arugula / spring mix

  • Broccoli

  • Zucchini

  • Bell peppers

  • Asparagus

  • Green beans

  • Cucumber

Smart Carbs (Energy + Tone)

  • Sweet potatoes

  • Brown rice or jasmine rice

  • Quinoa

  • Oats

  • Rice cakes

  • Whole grain bread or wraps

Fruit (Keep It Balanced)

  • Berries (low sugar, high fiber)

  • Bananas (great for workouts)

  • Apples

  • Pineapple (for digestion)

Extras That Make You Stay Consistent

  • Low-calorie sauces (BBQ, teriyaki, etc.)

  • Hot sauce

  • Seasonings (garlic, paprika, everything seasoning)

  • Lemon juice / balsamic

  • Sparkling water (to stay full + hydrated)

THAT GIRL RULES (Keep It Simple)

  • Every meal = protein + carb + fat

  • Prioritize 25–40g protein per meal

  • Don’t skip meals → leads to overeating later

  • Hydration matters more than you think

  • Consistency > perfection

Niyah Gonzalez
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