High-Protein Grocery List

🛒 Shelby’s Grocery List: What I Eat in a Day

(Approx. 1,800 calories | 100–120g protein)

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☕ Morning

    •    Fairlife milk (for coffee — high protein, low sugar)

    •    Okios Mixed Berry Yogurt (single cup)

    •    Fresh blueberries (for topping)

    •    Egg White Casserole Ingredients

    •    Liquid egg whites (3 cups)

    •    1 bell pepper

    •    1 cup asparagus, diced

    •    1 cup diced ham (~8 oz package)

    •    ⅓ cup reduced-fat shredded cheese

    •    Garlic powder, salt, pepper

    •    Cooking spray or avocado oil

⸻

🍽️ Lunch

    •    Chicken sausage (2 links — look for lean, high-protein options like Aidells or Applegate)

    •    Canned green beans (low-sodium)

    •    Jasmine rice (ready-to-serve or bulk bag)

⸻

🍎 Snack

    •    1 apple

    •    Raw nuts (almonds, walnuts, or cashews — portion to ~¼ cup)

⸻

🍗 Dinner

    •    Chicken breast (6–8 oz)

    •    Yellow potatoes (for air frying — pair with rosemary, garlic, and olive oil spray)

    •    Brussels sprouts (fresh or frozen)

⸻

🍗 Evening Treat

    •    Hold the Cone (from Trader Joe’s)

⸻

🧂 Pantry Staples

    •    Olive oil or avocado oil spray

    •    Rosemary

    •    Garlic powder & onion powder

    •    Sea salt & black pepper

Grab Your Free Download

🥦 Printable Grocery List– Save it, print it, and take it with you
📥 Download Grocery Guide