Creating a healthier, happier you.


If you have big fitness goals, or you are trying to speed up your metabolism to get the body of your dreams, eating a high protein diet is the best way to do it. However, most people get stuck when it comes to grocery shopping and meal prepping.

Especially if you’re a busy parent trying to get it all done, eating in a new way can be overwhelming. Who has time to curate a high protein shopping list every week? 

Like I always advise my clients, just keep it simple. This high protein shopping list will save you time and help you meet your goals.



Whenever you’re making a change in your life, you need to know the “why”. If you’re going to revamp the way you eat, I want you to understand how protein will help you do that.

Protein is the essential nutrient that builds and repairs muscles, but how does that help you lose weight and speed up your metabolism? First, you need to know that muscle burns a lot more calories than fat. The easiest way to drop stubborn pounds is to fill your diet with lots of protein.

When you’re working on your fitness goals and lifting heavy, protein will keep you feeling full and make it easier not to overeat. Protein will also help you build muscle faster, which will help you burn through more fat in the long run.

Want to learn more about how to speed up you metabolism? Read about it HERE.



Counting your macros is an awesome way to ensure you’re getting the right amount of protein. 

If you’re looking to start counting macros, working with a trained macro coach will help you get started. Unlike an online calculator, a coach can take your specific body, goals, fitness habits, and more into account to create a plan that nourishes your body and helps you meet your goals.

Check out my nutrition coaching program for a customized macro plan.


When it comes to food, start with a basic protein plan. Begin your list with your go-to, protein heavy foods and expand from there.  If you know how you’re going to meet your protein macros, then the rest is easy! 

Here are 30 protein packed foods to create your grocery shopping list.

Lean Meats - look for low fat meats, like 93% lean beef, to keep the calories low, and the protein content high. 

  • Chicken breast
  • Tuna
  • Turkey
  • Salmon
  • Cod
  • Halibut
  • Tilapia
  • Pork Loin
  • Lean beef (90% lean or higher)
Eggs and Dairy - great for breakfasts or snacks that pack a protein punch. 
  • Greek Yogurt
  • Cottage Cheese
  • Eggs
  • Milk
  • Mozzarella
  • Swiss Cheese
Produce - adding protein packed produce to your meals helps to balance out your meals and adds in extra grams of protein to help you meet your goals. 
  • Edamame 
  • Peas
  • Spinach
  • Lima Beans
  • Avocado
Pantry - many people shy away from pantry items, but there are a lot that can actually be a great source of protein. The protein packed options are perfect for snacks, side dishes, or breakfasts. 
  • Kidney Beans
  • Black Beans
  • Chickpeas
  • Lentils
  • Peanut Butter
  • Almonds
  • Oatmeal
  • Protein Pancakes (Want to make your own? HERE's my favorite recipe!)
  • Almonds
  • Quinoa

Related: Copycat Starbucks Egg White Spinach Wrap

Need more high protein recipes and meal ideas? Check out our BodyByBree Nourish cookbooks for macro friendly and gut healthy recipe ideas!  

XOXO, Bree

I'm a mom of 4 and have been a certified personal trainer with specialties in pre- and postnatal fitness for 13 years. I'm also a certified nutrition specialist and certified meditation and mindfulness coach.

I am passionate about helping women change their lifestyles to be the healthiest, happiest versions of themselves and I've seen it happen for thousands of women.

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Ready to try something new?

Enjoy 4 recipes from the Nourish Spring/Summer and Fall/Winter Collections to get a jumpstart on preparing delicious balanced meals in your kitchen.


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