Are you trying to lose body fat while holding on to muscle? One of the most common challenges people face when starting their fitness journey is keeping calories low without sacrificing protein. As a coach who’s helped thousands of people transform their bodies, I’ve found that learning how to grocery shop with intention can make a massive difference. That’s why I took a trip to Sam’s Club to show you exactly how to shop smart for your goals.
In this post, I’ll walk you through my favorite low-calorie, high-protein picks—everything from single-ingredient staples to convenient, pre-cooked options and supplements that actually taste good.
🥩 Starting with Beef: Know the Protein Test
When shopping for protein, I use The Protein Test:
Does the product have 10g of protein per every 100 calories?
- Grass-Fed Tenderloin: 160 calories, 23g protein ✅ Passes the test
- Sirloin Steak: 260 calories, 23g protein ❌ Fails the test
While sirloin isn’t a “bad” choice, opting for leaner cuts like tenderloin helps keep calories in check while hitting your protein goals.
Lean Ground Beef Options:
- 93/7 Ground Beef: Passes The Protein Test and keeps saturated fats in moderation.
- 90/10 Ground Beef: Slightly less flavorful than 93/7, but more affordable.
🐟 Seafood: The Omega-3 Powerhouse
I aim to eat seafood at least twice a week—not just for protein, but for omega-3s which are essential for heart and brain health.
Fresh Picks:
- Sockeye Salmon: Wild-caught and accessible year-round
- Chilean Sea Bass: Wild-caught and my personal favorite for taste
Frozen Favorites:
- Ahi Tuna, Mahi Mahi, and Atlantic Cod: High in omega-3s, budget-friendly, and freezer-friendly.
Canned Options:
- Light Tuna over Albacore: Lower in mercury
- Sardines: Top-tier omega-3s—highly underrated!
🥚 Eggs & Egg Whites: Staple Proteins
- Whole Eggs: Great when bought in bulk, though availability may vary
- Egg Whites: Pure protein with zero fat or carbs—a dieter’s dream
🦃 Poultry: Lean & Versatile
Turkey:
- 93/7 Ground Turkey: Affordable, flavorful, and lean
Chicken:
- Chicken Tenderloins: Very lean but dry and tough to cook
- Chicken Breasts: Great with seasoning or marinades
- Chicken Thighs: My go-to—tender, tasty, and still lean enough
🍳 Processed & Precooked Meats (Use in Moderation)
Convenient, high-protein, but not daily staples:
- Canadian Bacon: Leanest breakfast meat (60 cal / 10g protein)
- AmyLu Breakfast Sausage: Nearly passes the test but contains natural nitrates
- Pre-cooked Chicken Options: Quick but can be rubbery
- Steak Fajitas (Soul’s Kitchen): Best-tasting pre-cooked option
🌯 Creative High-Protein Products
- Egglife Wraps: Made from egg whites and pass the protein test—great for wraps and sandwiches
🥤 Protein Shakes & Supplements
Sam’s Club hides its protein section, but it’s worth the search.
Ready-to-Drink Shakes:
- Premier Protein: Cult favorite with tons of flavors
- Fairlife Core Power: My personal favorite for rich taste
- Nütrí: Newer product, but I’m not a fan of the flavor
- OWYN (Only What You Need): Plant-based, but honestly, I don’t enjoy the taste
⚠️ Reminder: Pre-made shakes come in plastic bottles, which may expose you to microplastics. If that’s a concern, consider other packaging options.
🍫 Protein Bars & Snacks
- Fit Crunch: Fails the protein and fiber test
- Pure Protein: Better, but still low in fiber
- Quest Bars: High in protein and fiber—my top pick
Tip: Heat them up for a softer texture!
Bonus:
- Quest Chips: Not a bar, but a fantastic high-protein snack alternative
🍨 Desserts That Don’t Derail You
- Clio Bars: My wife’s favorite
- Smart Choice Fudge Bars: My go-to treat
Neither passes The Protein Test, but both have great macros and are a smart choice when you’re craving something sweet.
Real Life, Real Results
This haul isn’t about fad diets or unrealistic restrictions. I’m over 40, I have a newborn at home, and I run a business focused on sustainable health and fitness. Everything I share is designed to help real people make smart decisions—without the fluff.
Whether you’re new to training or leveling up your routine, remember this: consistency in the kitchen matters just as much as consistency in the gym. Shop smart, eat well, and stay focused.
