Low Calorie, High Protein Haul at Walmart | Healthy Grocery Finds

Come grocery shopping with me at Walmart! I’m showing you all the best low calorie, high protein foods (and discussing fiber, carbs, and fat) that are perfect for weight loss, muscle building, and staying on track with your fitness goals. This Walmart haul is packed with healthy, budget-friendly finds that will make hitting your protein goals easier than ever.

If you’re not a Walmart shopper, you can find majority of these items at Sam’s Club, Costco, Target, Wegmans, Whole Foods, Aldi, and BJs Wholesale – whether they are name brand or like-alternatives.

If you’re looking for easy meal prep ideas, macro-friendly snacks, and high protein grocery staples, this video is for you!

Don’t forget to LIKE & SUBSCRIBE for more healthy grocery hauls, high protein recipes, and fitness tips.

📌TIMESTAMPS:
0:00 | Intro
1:00 | Ground beef
2:30 | Steaks
3:45 | Ground poultry
4:35 | Coaching
5:20 | Supplements
7:00 | Dairy products
7:55 | Cereal
8:15 | Frozen meats
9:10 | Seafood
9:45 | Dessert
10:15 | Outro

For those of us with real lives with real commitments, here are 3 easy lunch options to help you stay on track with your diet:

1️⃣ High fiber bread + deli meat + low-fat cheese + high protein chips. My go-to chips are @QuestNutrition but whatever passes the Protein Test!

2️⃣ Lightly-breaded chicken tenders + veggies + a macro-friendly dipping sauce. I love the No Sugar Added @SBRBBQ.

3️⃣ Turkey burger + high fiber bun + veggies. I like mine with low-fat cheese, tomato, lettuce, and buffalo sauce.

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“I’d rather eat a brick of butter than a spoonful of sugar… but I’d rather eat a bowl of sugar than a spoonful of seed oil.”

Yep, someone actually said that.

Right now, people are more scared of ingredients than ever. Walking into the grocery store feels like walking through a minefield. And while there’s some truth to being mindful, here’s the reality: any food can be harmful if you overdo it. Even seafood – one of the healthiest foods you can eat thanks to omega-3s – comes with a mercury limit.

🧈 Butter is high in saturated fat. High amounts of saturated fat can increase your LDL (low-density lipoprotein) and Apo-B (apolipoprotein B) which can cause calcification of the plaque in your arteries. In other words, a recipe for heart disease.

🎂 All carbohydrates break down into sugar, but a diet high in refined sugar can lead to an increase in A1C (blood sugar) and ultimately lead to diabetes. Fiber can significantly help reduce the risk of diabetes.

🌱 Seed oil is high in omega-6 (a healthy fat). Very large quantities of omega-6 can throw off your omega-3 to omega-6 ratio. However, unless the majority of your diet is processed food, it’s very unlikely that you’re simply intaking enough seed oil to throw off your omega-6 ratio.

Instead of obsessing over labels, here are 3 things that will actually change your health:

1️⃣ Know your blood pressure – high BP can kill you today.
2️⃣ Maintain a healthy body composition – being overweight raises risk for heart disease, diabetes, and cancer. Keep body fat under ~22% for long-term health.
3️⃣ Stay active – heart disease is the #1 killer. A lower resting heart rate + higher VO₂ max are strong signs of longevity.

Focus on the big picture, not the fear-mongering.

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I love going out to dinner in NYC.

It’s honestly one of my favorite things to do. I grew up with very little, so being able to 1) get into such incredible restaurants and 2) afford to go regularly feels especially meaningful. In fact, I actually enjoy going out to dinner even more than traveling; it’s truly my favorite experience.

This summer, I’ve lost (now) 31+ lbs so far. I frequently get asked how I am losing weight while still going out to eat. Here’s what I do:

1️⃣ I’m not eating all of that food in one sitting. I order a lot, I try a bit of everything, I package it up, and take it home.

2️⃣ Before I go out to dinner, I leave a lot of calories on the table. On days that I go out to eat, I eat things like fruit, vegetables, protein shakes, and nonfat cottage cheese. I try to get ahead of my protein and fiber goals without eating at my normal rate so I can save room for the fun stuff later.

I also still hit my step goal and always workout on days that I will be out for dinner – nothing changes there.

The key to enjoying dinners out is balance. I know you’ve heard that word a million times – but it’s true. If you want to eat out and still see progress, you need two things:

✅ Consistency on the days you don’t eat out
✅ A clear game plan going into nights out

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How to determine if a food is high in protein.

I talk about The Test constantly in my videos. For a food to be considered an optimal protein source, we want 10% of the calories coming from protein. Simply – if a protein bar is 100 calories, we want protein to be 10g or more. If a cut of steak is 210 calories, we want protein to be 21g or more.

In this video, I review what The Test reviewing process looks like when looking at various meat nutrition labels:

❌Sirloin Steak – 260 calories, 23g protein = does NOT pass the test
✅Top Sirloin – 190 calories, 37g protein = absolutely OBLITERATES the test
❌85/15 Ground Beef – 230 calories, 19g protein = does NOT pass
✅93/7 Ground Turkey – 150 calories, 22g protein = absolutely passes

Remember: none of these foods are bad! But we need to look at the nutrition labels when determining if a food is optimal for hitting your protein goals while keeping your calories low.

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ABOUT JACOB:

I am a personal trainer, speaker and accountability coach based in Westchester, NY. I hold over 12 nationally recognized certifications in the field including: NASM, ISSN, Precision Nutrition, Exos, Equinox, and more. Beyond my 10+ years in the fitness industry, I spend 3,200+ hours each year working with a wide range of clients – from CEOs to ex-athletes.

My science-based coaching methods & accountability help people to exceed their health & fitness goals and unleash their best self. I’ve distilled years of experience and a results-driven methodology down to make it as easy as possible for clients to perform to their true potential.

CONNECT WITH JACOB:
https://www.jacobzemer.com/

› DOWNLOAD MY TRAINING APP: https://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc/
» TikTok: https://www.tiktok.com/@jacobzemer

ABOUT JACOB:

I am a personal trainer, speaker and accountability coach based in Westchester, NY. I hold over 12 nationally recognized certifications in the field including: NASM, ISSN, Precision Nutrition, Exos, Equinox, and more. Beyond my 10+ years in the fitness industry, I spend 3,200+ hours each year working with a wide range of clients – from CEOs to ex-athletes.

My science-based coaching methods & accountability help people to exceed their health & fitness goals and unleash their best self. I’ve distilled years of experience and a results-driven methodology down to make it as easy as possible for clients to perform to their true potential.

CONNECT WITH JACOB:
https://www.jacobzemer.com/

› DOWNLOAD MY TRAINING APP: https://bit.ly/JZSSapp
› NUTRITION COACHING AND CUSTOM PROGRAMMING: https://bit.ly/JZcoaching

› AMAZON STOREFRONT: https://www.amazon.com/shop/jacobzemer

› FOLLOW ME
» IG: https://www.instagram.com/jacobzemer/
» FB: https://www.facebook.com/jakezemerllc/
» TikTok: https://www.tiktok.com/@jacobzemer

Might’ve scuffed my rims… but worth it for the @TacoBell drive-thru…

Is Taco Bell the pinnacle of health? Absolutely not. But real people need real solutions – and that’s why I show you how to make restaurant and drive-thru orders work on your diet.

I’ve personally dropped 25+ lbs this summer (Memorial Day to Labor Day – update, I’m now down a total of 31lbs!) using hacks just like this. Here’s my go-to order:

➡️ Chicken Supreme Burrito
➡️ Double chicken
➡️ No sour cream, no cheese
➡️ Half guac, half black beans
➡️ Add pico + lettuce

Approximate macros: 600 calories 60g protein 10g fiber

600 calories is a decent chunk for lunch, but here’s the key: portion control. If it doesn’t fit your macros, don’t be afraid to eat half now and save the rest for later.

Real life. Real results. Go to JacobZemer.com to change your life.

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Review: @EatSmearcase Cottage Cheese Ice Cream.

Yep… you read that right.

I’m a fan of high-protein ice creams – love trying new flavors and comparing taste, macros, and ingredients. But let’s be real: putting cottage cheese into dessert recipes almost always feels off. I enjoy cottage cheese on its own, but in dessert form? The texture and taste usually miss the mark.

So how does Smearcase hold up?

🔘 Macros (per pint): 450 calories 39g protein 4.5g saturated fat
🔘 Cost: $10 – that’s a lot for a pint of ice cream
🔘 Taste/Texture: not it. For me, the texture was 💩 and the flavor didn’t redeem it.

Final take: impressive macros, but I wouldn’t buy again. If you want macro-friendly ice cream that actually tastes amazing, @EatSweetGains is still the champ. Other brands I like are @HaloTop (especially the mix-ins even though they are more caloric), @Yasso bars, and @SkinnyCow ice cream sandwiches.

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Part 2 of reviewing @Starbucks new protein drinks.

After trying majority of these new offerings, I am here to give recommendations for coffee not dessert.

➡️ Iced Sugar-Free Vanilla Protein Latte – 200 calories 29g protein (WOW) and still comes through on taste like you’re straying away from your normal coffee order.

➡️ Sugar-Free Vanilla Protein Latte (hot version) – 230 calories 27g protein.

If you want to go a completely different direction, I also suggest:

➡️ Iced Sugar-Free Vanilla Protein Matcha – 230 calories 27g protein. Perfect if you’re looking to try something out of your traditional coffee.

➡️ Sugar-Free Vanilla Protein Matcha (hot version) – 240 calories 28g protein.

These all pass The Protein Test and offer a lot of flavor. I personally would pair these with one of Starbucks cheese sticks to get an additional 7g of protein to start my day – and I would add a piece of fruit from home, like an apple, to get some fiber as well.

Do these taste like an ultra-sweet coffee treat like a frappuccino? No. Of course not. These are macro-friendly options to traditional coffee orders, not dessert. The cold foam options are more creamy and indulgent but are higher in calories and should be considered a treat.

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@Starbucks just came out with their protein drinks.

There are quite a few options so I grabbed 3 different grande flavors to try:

🍫 Chocolate Cream Protein Cold Brew | 330 calories 19g protein. This a protein dessert, it’s like having Halo Top in terms of nutrients. The taste was way better than the mocha syrup.

🍌 Iced Banana Cream Protein Matcha | 430 calories 24g protein. This again is a protein dessert; however, 430 calories is hard to fit into a diet. The taste was awesome and unique but I’d pass based on nutrition.

🍦 Iced Sugar-Free Vanilla Protein Latte | 200 calories 29g protein. This is a game changer. The idea you can get 29g of protein for 200 calories at Starbucks to start your day or as a midday pick me up. It’s not as creamy or delicious as the other two, but with the combination of macros and taste, you can make this work as regular in your diet.

I didn’t customize these drinks in any way because I wanted to try them as is. I’m definitely going to experiment with the banana cold foam to find a more macro friendly coffee option with that amazing taste.

Have you tried these yet?

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Recipe: High Protein Chicken Salad.

Today I made three servings of a macro-friendly version of traditional chicken salad. Recipes like this make meal prep simple – remember, meal prepping is just cooking in bulk.

Recipe:
🔘 4 cups shredded chicken
🔘 1 cup nonfat Greek yogurt
🔘 1/2 cup light mayonnaise

Base macros per 3 servings: 452 calories 68g protein

I also like to add relish, walnuts, apples, celery, dill, salt, and pepper to taste.

You can eat this on its own or pair it with a high-fiber wrap (like @MissionFoodsUS Carb Balance) or high-fiber bread (like @NaturesOwnBread Keto).

Simple, familiar favorites like this make staying on track easier.

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