You can’t eat what isn’t in your kitchen. Most people who miss their protein target don’t lack willpower; they lack groceries. If the fridge holds bread, butter and leftover sabzi, dinner will be low in protein no matter how motivated you are. A good shopping list fixes the problem before it starts.
Quick answer
A high-protein grocery list should cover five groups: meat, fish and eggs; dairy; pulses and soya; high-protein grains and nuts; and ready-to-use items for busy days. For one person aiming at 100 g of protein a day, a week’s shop includes about 1.5 kg of chicken or fish, a dozen eggs, 1.5 kg of curd, 400 g of paneer and 500 g of mixed dals.
Meat, fish and eggs
| Item | Protein (per 100 g, cooked unless stated) | Buy per week (1 person) |
| Chicken breast | ~31 g | 1–1.2 kg |
| Fish (rohu, surmai, basa) | ~20–23 g | 300–400 g |
| Salmon | ~22 g | 1–2 fillets |
| Prawns | ~24 g | Optional, 250 g |
| Eggs | ~6 g each | 12–18 |
Dairy
| Item | Protein | Buy per week |
| Curd (to make hung curd) | ~3.5 g per 100 g; ~9 g when hung | 1.5–2 kg |
| Paneer | ~18 g per 100 g | 400 g |
| Milk | ~8 g per 250 ml | 2–3 litres |
| Greek yogurt | ~9–10 g per 100 g | Optional |
Pulses and soya
| Item | Protein (per 100 g dry) | Buy per month |
| Moong dal | ~24 g | 1 kg |
| Masoor dal | ~24 g | 1 kg |
| Rajma | ~22 g | 500 g |
| Kabuli chana | ~19 g | 500 g |
| Soya chunks | ~52 g | 500 g |
| Whole moong (for sprouts) | ~24 g | 500 g |
Grains, nuts and seeds
- Oats: about 13 g protein per 100 g
- Besan: about 22 g per 100 g; ideal for chillas
- Multigrain or whole-wheat bread and atta
- Peanuts and peanut butter: about 25 g per 100 g
- Roasted chana: about 20 g per 100 g
- Almonds, pumpkin and flax seeds: in small portions
Vegetables and fruit
They add little protein but make the diet work: onions, tomatoes, spinach, capsicum, beans, carrots, cucumber, broccoli, mushrooms, bananas and seasonal fruit.
Flavour without calories
Lemons, ginger, garlic, green chillies, mint, coriander, chaat masala, black pepper, mustard, soy sauce, and one good cooking oil used by the teaspoon.
For busy days
These are the items that save your diet on a difficult evening:
- Pre-marinated, single-portion chicken
- Boiled eggs
- Frozen peas, corn and mixed vegetables
- Canned tuna or chickpeas
- Whole-wheat wraps
How to read a protein label
- Check protein per 100 g to compare products fairly.
- Check protein per serving to know what you actually get.
- Compare protein to calories. Around 10 g of protein per 100 calories is excellent.
- Scan the ingredient list. Shorter and recognisable is better.
- Look at sodium on marinated and packaged foods.
Storing what you buy
- Refrigerate raw chicken and fish immediately and cook within 1 to 2 days, or freeze.
- Freeze extra portions flat in zip bags so they thaw quickly.
- Keep dals and soya in airtight jars.
- Store paneer in water in the fridge and change the water daily.
FAQs
What should I buy for a high-protein diet on a budget? Eggs, dals, soya chunks, peanuts and curd give the most protein per rupee. Add chicken for the big servings.
How much chicken should I buy for a week? For one person eating chicken once or twice a day, about 1 to 1.2 kg.
What are the best ready protein foods to stock? Pre-marinated chicken portions, boiled eggs, hung curd and roasted chana.
Add these to the cart
For the meat and fish section: Meatigo’s Everyday Chicken Breast and Everyday Chicken Steak (32 g of protein per pack), a Norwegian Atlantic Salmon Fillet for the weekend, and Pre-Sliced Salmon for a quick seared bowl.
