High-Protein Grocery Haul at Sam’s Club: What to Buy and Why

Today, we’re diving into one of my favorite grocery runs—a high-protein haul at Sam’s Club. If you’re trying to hit your daily protein goals or just want to stock up on clean, affordable options, this post is for you.

Before we dive in, I’ve gotta say—Sam’s Club shines in two major areas: seafood and seasonings. While we’re skipping the seasonings for now (YouTube video coming soon), we’re going all-in on seafood and other protein-packed picks. Let’s get to it!

The Seafood Section: Sam’s Club’s Crown Jewel

Lobster Tails

  • Price: $27/lb (vacuum sealed)
  • Macros: 130 calories, 23g protein
  • Why It’s Great: Lower than the national average for lobster tails, high protein, and wild-caught. Passes the protein test (protein x10 should be less than or equal to calories).

Snow Crab

  • Price: ~$11/lb
  • Macros: 100 calories, 20g protein
  • Why It’s Great: Almost half the national average price for snow crab. Wild-caught, protein-packed, and a total steal.

Scallops

  • Price: Higher than others
  • Macros: High in protein
  • Why It’s Okay: Still wild-caught and clean, but the price isn’t as competitive.

Marinated Salmon & Sockeye Salmon

  • Wild-caught and delicious. Salmon also brings those essential Omega-3s, which you should be getting from 8 oz weekly or via supplements.

Ahi Tuna

  • Macros: 130 calories, 29g protein
  • Why It’s Great: Wild-caught, packed with protein and Omega-3s.

Atlantic Cod

  • Macros: 90 calories, 22g protein
  • Why It’s Great: Lean, wild-caught white fish. Not as rich in Omega-3s, but fantastic for low-calorie, high-protein meals.

Shrimp Galore

  • Tons of wild-caught options including Argentinian shrimp. Great quality and selection—better than Costco.

Pancake & Waffle Mixes

Stack’d Pancake Mix

  • Best macros and taste. King of homemade protein pancakes.

Kodiak Cakes

  • Add egg whites to really bump up the protein.

Premier Protein Pancakes (Pre-made)

  • 210 calories, 15g protein
  • Doesn’t pass the protein test. Taste is okay, but would recommend the above two options.

Chicken & Meat Picks

Member’s Mark Chicken Wings

  • 170 calories, 18g protein
  • Great in the air fryer. Narrowly passes The Protein Test.

Just Bare Chicken Strips

  • 170 calories, 17g protein
  • Lightly breaded, delicious, and great with a diet-friendly dipping sauce.

Korean BBQ Chicken

  • 200 calories, 23g protein
  • Perfect with microwavable brown rice for a fast, macro-friendly meal.

Chicken & Beef Fajita Kits

  • Fully cooked and easy to pair with peppers, onions, and a carb-smart wrap.

Chicken Meatballs

  • 180 calories, 16g protein
  • Not ideal but works in a pinch. Pair with Goodles high-protein pasta for a solid meal.

Seasoned Pulled Pork

  • 90 calories, 13g protein
  • Fully cooked and super easy to prepare. Great for sandwiches or rice bowls.

Yogurt Picks

Chobani Zero Sugar

  • 60 calories, 12g protein
  • Awesome flavors like Milk & Cookies and Strawberry Cheesecake. Passes The Protein Test.

Oikos Triple Zero

  • No sugar, no fat, high protein. Another top-tier pick.

High-Protein Desserts

Clio Bars

  • My girlfriend’s go-to. Better macros than Yasso, and tastes amazing.

Eggs & Egg Whites

  • 6 cartons for $12—crazy good deal.
  • Low-calorie, high-protein. Sam’s Club and Costco are neck and neck here.

Fresh & Ground Meat

Grass-Fed Beef Tenderloin

  • 160 calories, 24g protein, 7g fat
  • Lean, clean, and delicious.

Ground Beef (90/10)

  • Passes Protein Test, ~$4.50/lb. Great value.

Ground Turkey (93/7) & Ground Chicken

  • Lean, affordable, and high in protein.

Family Packs of Chicken Breast & Thighs

  • Budget-friendly and bulk-friendly. All pass The Protein Test.

Protein Shakes & Bars

Premier Protein Shakes

  • Great taste, rotating seasonal flavors (Pumpkin Spice, Root Beer Float, etc.). Always a win.

Fairlife Nutrition Plan

  • 30g of protein, unbeatable flavor.

Quest Bars

  • High fiber, high protein. Texture isn’t for everyone, but it’s the OG protein bar.

Quest Protein Chips

  • Great as a side to burgers or deli sandwiches. Packs an extra protein punch.

Final Thoughts

If I had to keep it simple:

  • Shakes: Go for Premier or Fairlife
  • Bars: Choose Quest
  • Seafood: You can’t beat Sam’s Club’s selection and prices

Thanks for coming along on this Sam’s Club high-protein haul! If you found this helpful, hit subscribe on YouTube—I drop a long-format video every week and daily shorts on YouTube, Instagram, and TikTok.

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Tatum is the mastermind behind Jacob Zemer’s social media. Every post you come across has its journey through her creative touch. From crafting compelling content and refining videos and reels to composing captivating captions, overseeing videographers, and meticulously planning release schedules – she’s constantly immersed in curating the Jacob Zemer content that captivates our audience!

Away from the digital buzz of social media, Tatum enjoys taking the stage, wielding her bass in her hardcore band, Volition, and indulges her passion for all things horror by frequently cozying up with scary movies.

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  • BS Exercise Science minor in Communications
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Elise’s primary role as Director of Coaching is to ensure that the coaching business runs smoothly and is driven by science based principles concerning nutrition and exercise science. Her goal is to continually work to enhance the overall client experience, educate the clientele, monitor key performance indicators related to the coaching services, and foster a company culture of continuous learning among coaching staff.

When Elise is not helping the company with all things coaching she is either in the gym lifting weights or taking long walks through the grocery store finding new tasty and macro friendly nutrition products.


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  • BAS Food Science 
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Michelle holds a crucial position in supervising the daily operations, aiming for operational efficiency, fostering growth, and contributing to the achievement of the organization’s strategic objectives. Beyond providing structure, Michelle is actively involved in coaching and managing social media activities.

Away from refining policies and operations at Jake Zemer, LLC, you’ll discover Michelle outdoors, often barefoot with her kettlebells, engaging in adventures alongside her husband, two children, and two bulldogs.

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