Evergreen master list
Use this to build your own high-protein cart.
Choose several foods from each aisle based on your budget, preferences and cooking routine. For one exact seven-day shop, use the weekly quantity list.
Meat, seafood + plant proteins
- Chicken breast, tenderloins or thighs
- 93% lean ground turkey or beef
- Fish, shrimp or canned tuna and salmon
- Tofu, tempeh, edamame, beans and lentils
- Frozen cooked chicken or meatballs with a useful protein-to-calorie ratio
Dairy + eggs
- Eggs and cartons of liquid egg whites
- Plain Greek yogurt—compare protein per serving
- Cottage cheese in a fat percentage you enjoy
- Milk or fortified soy milk
- Reduced-fat cheese when it helps the meal fit
Carbohydrates + fiber
- Rice, potatoes, oats and whole-grain pasta
- Higher-protein or legume pasta
- Whole-grain bread, pitas and higher-fiber wraps
- Black beans, chickpeas and lentils
- Fruit you will eat consistently—fresh or frozen both work
Produce
- Broccoli, peppers, onions, spinach and salad greens
- Tomatoes, cucumber, carrots and cabbage
- Frozen vegetable blends for fast dinners
- Berries, bananas, apples and citrus
- Fresh herbs, lemons and limes for low-effort flavor
Fats, sauces + flavor
- Olive oil, avocado, nuts and seeds in measured portions
- Salsa, mustard, hot sauce and lower-sugar marinades
- Garlic, paprika, taco seasoning, curry powder and dried herbs
- Greek-yogurt sauce ingredients, vinegar and broth
