Olivia’s High-Protein Grocery List

Do you ever walk into the grocery store and get immediately sidetracked? Navigating the aisles of the store and deciding between all of the brands and “latest and greatest” products with their tempting health claims can feel overwhelming. We’ve all been there, and we’ve all made it home with a bunch of random ingredients that just don’t add up to a thoughtfully balanced meal.

Lately, I’ve been really focusing on narrowing in on foundational staples that hit all of the important bases — protein, complex carbs, nutrient-rich produce, flavorful condiments, and easy snacking staples. And I’m excited to share them all with you! 

Below you’ll find a list that includes everything from where I order my meat from to some of my favorite nut and seed butters. I’ve found that having a solid list of grocery go-to’s to reference saves SO much time in the store while adding an element of consistency to your routine — which feels really grounding. 

PANTRY STAPLES:

• Black sesame tahini: black sesame seeds are an amazing blood-building “food as medicine” for our kidneys, reproductive system, and hair. perfect on rice cakes w/ cottage cheese and cinnamon – I order from Dastony.
• Pumpkin seed butter: 88 acres brand is a true treat with cottage cheese, cinnamon, and blueberries on rice cakes.
• Sriracha: to add to cottage cheese when I need an interesting high protein spicy chip dip or topping to a meal that needs an extra creamy saucy tang.
• Pesto: constantly use this for sandwiches or when I’m having hard-boiled eggs and they need some extra flavor and pizazz.
• Bone broth: for sipping, adding protein to rice in place of water, and quick soups. Click here to learn how to make your own herby bone broth.
• Beans: I count these as a complex carb even though there’s some protein, but they’re also an excellent source of hormone and liver-supporting fiber. In this podcast episode, you can learn all about why beans are key for optimal hormonal health, detox, and digestion.
• Rice cakes: I love to mash the tinned salmon with avocado & spices on rice cakes for a quick snack.

BREAD/GRAINS:

• Cassava tortillas: I love the Siete brand tortillas. There are great for throwing on leftover protein for breakfast, lunch, or dinner tacos.
• Breadblok sourdough: best GF bread for morning eggs and nourishing toast – lots of different whole grains in here for gut diversity. I also use this bread for quick high-protein turkey sandwiches when I’m in a pinch but need a full high-protein meal.

PROTEIN:

• Eggs: Happy Egg Co brand (blue box) is my secret as to why my yolks are always so orange, they’re heritage breed chicken eggs!
• Applegate organic deli turkey: for quick sandwiches on gluten-free or sourdough bread. A sandwich with these turkey slices can have up to 40g of protein; add pesto, tomato, and/or mozzarella.
• Liver: for when I’m feeling low energy and need to make nick’s liver meatballs.
• Tinned fish: I love smoked mussels and wild-caught canned salmon for quick protein sources salmon. I throw the salmon on a salad for a quick protein, and eat mussels with crackers & olives.
• Truvani vanilla protein: Best tasting for smoothies and it’s plant-based so it doesn’t hurt my stomach like whey.

PROTEIN I ORDER ONLINE: 

• Piedmontese grass-fed beef biltong: I eat this on-the-go with an apple on the side (better texture than regular jerky!)
• Dartagnan foods lean pastures pork tenderloin: Nick makes an incredible marinade!!
• Dartagnan foods Australian fresh rack of lamb: Really high quality! Nick also adds a marinade to this that is delicious (will share the recipe soon). 
• Force of nature ancestral blend ground beef mix: Has liver and heart for extra nutrients but you can’t taste it.
• Force of nature regenerative bison ribeye
• Force of nature pasture-raised chicken thighs

MILK & DAIRY:

• Unsweetened vanilla almond milk: I love the Malk brand for protein smoothies! This milk has great macros while still making the smoothie creamy and the perfect texture.
• 2% cottage cheese: the highest protein snack on the planet, and relatively low in saturated fat since I keep my intake conservative. Enjoy with fresh fruit, on toast  with nut butter, or blended as a creamy dip with herbs.
• Plain unsweetened nonfat Greek yogurt: You can sweeten it yourself w/ honey and vanilla bean for dessert, add it to our high-protein chocolate pumpkin cake recipe as a topping, or add hot sauce and/or lemon to make a high-protein crema for tacos or a tzatziki style sauce for meat & rice.

FRUITS & VEGGIES:

• Pineapple: great quick source of carbs before the gym and is anti-inflammatory.
• Blueberries: have anti-diabetic properties and help to reduce insulin resistance. I love adding them to my smoothies. Click here for my my go-to high protein blueberry smoothie recipe.
• Spinach: for my frittata recipe on rotation.
• Fresh herbs: I always use rosemary and thyme on chicken, chives I add to my spinach frittata, cilantro for salads, and basil to blend with cottage cheese for a high protein carrot/cracker/bell pepper/chip dip. Click here for my go-to herby chicken recipe.
• Kale: for nicks go-to kale salad.
• Jalapeño: for nicks kale salad, his other standard “in a pinch” side salads with tomato onion, and avocado, and to blend with the basil for a cottage cheese dip or add into the spinach frittata
• String beans: easiest high fiber green side to just spray w/ avocado oil, season, and pop in the air fryer at 425 no fuss.
• Plantains: egg and plantain omelet in the morning is unreal.
• Japanese sweet potato: excellent complex carb, good for the kidneys and reproductive system, add blended cilantro and olive oil on top –- chefs kiss!
• Delicata squash: excellent for roasting, doesn’t need a lot of oil or seasoning for rich flavor; a high volume complex carb you can eat a lot of in one sitting to feel full and get a massive dose of beta carotene.
• Artichokes: for nicks amazing seasoned garlic artichoke recipe, so delicious and a medicinal food as medicine for liver health.
• Carrots: for soups and roasting