16 Best High-Protein Foods at Kroger for Easy Weekly Meal Prep

Quick answer: The best high-protein foods at Kroger are chicken breast, lean ground turkey, lean ground beef, rotisserie chicken, frozen grilled chicken strips, frozen shrimp, frozen salmon, eggs, plain Greek yogurt, cottage cheese, canned tuna, black beans, lentils, edamame, string cheese, and protein-friendly staples like high-protein pasta or wraps. Kroger works well for meal prep because you can combine Kroger brand basics, Simple Truth options, frozen proteins, weekly sales, and digital coupons in one grocery trip.

Kroger is one of the most practical stores for high-protein meal prep because it gives you a mix of affordability, variety, and convenience. You can buy fresh meat, frozen protein, dairy, eggs, pantry staples, vegetables, sauces, and meal prep basics without needing a warehouse membership.

The key is shopping with a plan. Kroger can be affordable when you use store brands, digital coupons, weekly deals, and manager specials. It can also get expensive fast if you fill your cart with pre-made meals, single-serve snacks, and “protein” products that do not actually have much protein.

This guide covers the best high-protein foods at Kroger, what to skip, how to build a simple haul, and how to turn those foods into easy meals for the week.

Prices, brands, nutrition facts, coupons, and availability vary by location and week. Always check the product label, current price, unit price, allergens, ingredients, and storage instructions before buying.

Table of Contents

Why Kroger Works for High-Protein Meal Prep

Kroger works well for high-protein meal prep because it has enough variety for a full week, but it is still easier to shop than a warehouse store. You can buy one pack of chicken, a tub of Greek yogurt, a few cans of tuna, frozen vegetables, eggs, rice, and a rotisserie chicken without needing to buy everything in bulk.

Kroger is especially useful if you want:

High-protein lunches for work
Easy meal prep bowls
Fresh meat and frozen protein options
Digital coupons and weekly sales
Kroger brand and Simple Truth choices
No membership requirement
Rotisserie chicken and other quick proteins
Dairy protein like Greek yogurt, cottage cheese, and string cheese
Pantry proteins like tuna, beans, lentils, and peanut butter
Simple breakfast and snack options

I like Kroger most when I want a flexible weekly haul. It usually gives you more variety than Aldi, smaller portions than Sam’s Club or Costco, and better sale opportunities than many higher-end grocery stores.

If you are comparing stores, read best high-protein foods at Walmart, best high-protein foods at Aldi, and best high-protein foods at Sam’s Club.

What to Know Before You Shop at Kroger

Kroger can be budget-friendly, but the best deals usually come from planning around sales, store brands, digital coupons, and manager specials.

What to Know	Why It Matters
Kroger brand is often a strong value	Store-brand chicken, tuna, yogurt, beans, rice, and frozen vegetables can lower your total
Simple Truth adds more options	Useful for organic, natural, or specialty picks when you want them
Digital coupons matter	Load coupons before shopping so you do not miss savings
Weekly ads change the best buys	Chicken, eggs, yogurt, tuna, and frozen foods often rotate through sales
Manager specials can be useful	Discounted meat can be a good buy if you cook or freeze it the same day
Unit price matters	Compare price per pound, ounce, or serving before choosing
Plain proteins are usually better	You control sodium, sugar, sauces, and seasoning
Frozen proteins reduce waste	Shrimp, salmon, chicken, vegetables, and edamame can stay ready in the freezer

Simple Kroger strategy:

Buy plain proteins, use the app before shopping, check the weekly ad, add frozen vegetables, and keep one pantry protein ready for busy days.

What Counts as a High-Protein Food?

For this guide, a useful high-protein food usually has at least 10 to 20 grams of protein per serving or helps build a meal with meaningful protein.

Here are practical targets:

Food Type	Good Protein Target
Main lunch or dinner protein	20 to 40 grams per serving
Breakfast protein	15 to 30 grams per meal
Snack	7 to 20 grams per serving
Dairy protein	10 to 25 grams per serving
Plant-based protein	7 to 20 grams per serving
Add-on protein	5 to 10 grams per serving

You do not need to track every gram perfectly. For meal prep, the goal is to build meals that keep you full, reheat well, and fit your weekly routine.

A simple high-protein meal prep formula is:

Protein + carb base + vegetable + sauce or seasoning

Examples:

Chicken breast + rice + broccoli + salsa
Ground turkey + black beans + tortillas + Greek yogurt sauce
Rotisserie chicken + salad kit + wrap
Tuna + cottage cheese + spinach + crackers
Shrimp + pasta + frozen vegetables + garlic seasoning
Greek yogurt + oats + berries + peanut butter

For a full beginner setup, read high-protein meal prep for beginners.

The 16 Best High-Protein Foods at Kroger

Here is the quick list before we break everything down by section.

#	Kroger Food	Best For
1	Chicken breast	Bowls, wraps, salads, shredded chicken
2	Lean ground turkey	Taco bowls, pasta, chili
3	Lean ground beef	Burger bowls, rice bowls, pasta
4	Rotisserie chicken	No-cook lunches and fast dinners
5	Pork tenderloin	Sliced meal prep and sheet pan meals
6	Frozen grilled chicken strips	Fast wraps, salads, and bowls
7	Frozen shrimp	Stir-fries, tacos, pasta, bowls
8	Frozen salmon fillets	Easy seafood meal prep
9	Turkey meatballs or turkey burgers	Quick dinners and pasta bowls
10	Eggs	Breakfasts, snacks, salads
11	Plain Greek yogurt	Breakfasts, sauces, dips
12	Cottage cheese	Snacks, bowls, eggs, toast
13	String cheese or shredded cheese	Snacks and meal add-ons
14	Canned tuna	No-cook lunches
15	Beans, lentils, and peanut butter	Budget protein and fiber
16	Edamame, high-protein pasta, or protein wraps	Plant-based add-ons and easy meals

Best Fresh Proteins at Kroger

Fresh proteins are the foundation of most Kroger meal prep hauls. These are the items I would check first when building lunches and dinners for the week.

1. Chicken Breast

Protein estimate: About 25 to 30 grams per 4-ounce cooked serving
Best for: Rice bowls, salads, wraps, pasta, shredded chicken
Meal prep note: Cook once, use several ways

Chicken breast is one of the best high-protein foods at Kroger because it is lean, easy to find, and flexible. Look for Kroger brand or family packs when they are on sale.

Use it for:

Chicken rice bowls
Chicken Caesar wraps
Buffalo chicken bowls
Chicken pasta bowls
Chicken and broccoli meal prep
Shredded chicken tacos
Chicken salad with Greek yogurt

Simple prep idea:

Season chicken with garlic powder, onion powder, paprika, salt, and pepper. Bake it, rest it, slice it, and store it in airtight containers. Keep sauces separate so the chicken does not get soggy.

For more chicken buying tips, read best chicken breast brands for meal prep.

2. Lean Ground Turkey

Protein estimate: About 22 to 25 grams per 4-ounce cooked serving
Best for: Taco bowls, pasta, chili, egg scrambles
Meal prep note: Cook in batches with different seasonings

Lean ground turkey is one of the easiest proteins to meal prep from Kroger. It cooks quickly, freezes well, and works with many flavors.

Use it for:

Ground turkey taco bowls
Turkey chili
Turkey pasta sauce
Turkey egg scrambles
Stuffed peppers
Lettuce wraps
Turkey and rice bowls

Meal prep tip: If you buy more than one pound, season one batch with taco spices and one batch with Italian seasoning. That gives you two different meals without extra work.

3. Lean Ground Beef

Protein estimate: About 22 to 26 grams per 4-ounce cooked serving
Best for: Burger bowls, chili, tacos, rice bowls, pasta
Meal prep note: Choose leaner blends if you want less grease

Lean ground beef is useful when you want meal prep that feels more satisfying than plain chicken. Kroger often carries several lean-to-fat ratios, so check the label and choose what fits your goals.

Good meal ideas:

Cheeseburger bowls
Beef taco bowls
Lean beef chili
Beef and rice bowls
Beef pasta
Stuffed potatoes
Lettuce wrap burgers

If you want more detail on choosing beef, read best lean ground beef for meal prep.

4. Rotisserie Chicken

Protein estimate: About 20 to 25 grams per 3-ounce serving
Best for: No-cook lunches, wraps, salads, quesadillas
Meal prep note: Shred it when you get home and refrigerate quickly

Rotisserie chicken is one of the best Kroger buys when you need protein without cooking. It is useful for a busy week because it turns into several easy meals.

Use it for:

Chicken wraps
Chicken salad
Rice bowls
Quesadillas
Soup
Salad kits
Chicken tacos

Meal prep tip: Remove the meat from the bones when you get home. Store it in shallow containers so it cools quickly. Use some within a few days and freeze extra portions if needed.

5. Pork Tenderloin

Protein estimate: About 22 grams per 3-ounce cooked serving
Best for: Roasted dinners, sliced bowls, wraps
Meal prep note: Slice thin after resting

Pork tenderloin is a strong Kroger meal prep option because it is lean, easy to season, and good for slicing into containers.

Use it for:

Pork rice bowls
Pork and potatoes
Pork wraps
Pork with green beans
Pork salad bowls
Sheet pan meals

Simple prep idea:

Season with garlic powder, paprika, black pepper, and a little olive oil. Roast, rest, slice, and portion with rice, potatoes, or vegetables.

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Best Frozen Proteins at Kroger

Frozen proteins are one of the easiest ways to prevent waste. Keep one or two of these stocked so you always have a high-protein backup.

6. Frozen Grilled Chicken Strips

Protein estimate: About 18 to 22 grams per serving
Best for: Salads, wraps, rice bowls, quick lunches
Meal prep note: Best for emergency meals

Frozen grilled chicken strips are more expensive than cooking raw chicken, but they can save you from buying takeout. They are already cooked and reheat quickly.

Use them for:

Chicken wraps
Chicken Caesar bowls
Chicken quesadillas
Chicken and rice bowls
Salad kits
Fast lunch bowls

Check sodium and serving size because pre-cooked chicken products vary by brand.

7. Frozen Shrimp

Protein estimate: About 18 to 22 grams per serving
Best for: Stir-fries, tacos, pasta, rice bowls
Meal prep note: Thaws and cooks quickly

Frozen shrimp is one of the fastest proteins you can keep in your freezer. It thaws quickly and cooks in just a few minutes.

Easy shrimp meals:

Shrimp stir-fry
Shrimp tacos
Garlic shrimp pasta
Shrimp fried rice
Shrimp salad wraps
Shrimp with rice and broccoli

Meal prep tip: Shrimp tastes best when cooked fresh or reheated gently. If texture matters to you, cook it the night before instead of prepping it five days ahead.

For more options, see best frozen shrimp for meal prep.

8. Frozen Salmon Fillets

Protein estimate: About 20 to 25 grams per serving
Best for: Sheet pan meals, rice bowls, salads
Meal prep note: Individually wrapped fillets are easiest to portion

Frozen salmon is a practical Kroger pick because it gives you seafood without needing to cook fresh fish immediately.

Good pairings:

Salmon + rice + broccoli
Salmon + roasted potatoes + green beans
Salmon + quinoa + cucumber
Salmon + salad kit
Salmon + pasta + vegetables

For more seafood ideas, read best frozen salmon for meal prep.

9. Turkey Meatballs or Turkey Burgers

Protein estimate: About 14 to 25 grams per serving depending on product
Best for: Pasta, burger bowls, quick dinners, wraps
Meal prep note: Check sodium and serving size

Turkey meatballs and turkey burgers are helpful when you want a fast dinner that still has real protein.

Use turkey meatballs for:

Pasta bowls
Meatball subs
Rice and vegetable bowls
Soup
Salad bowls

Use turkey burgers for:

Burger bowls
Lettuce wraps
Breakfast patties
Rice bowls
Sandwiches

These are convenience foods, so compare protein, sodium, ingredients, and price per serving.

Best Dairy and Egg Proteins at Kroger

Dairy and eggs are some of the easiest high-protein foods to buy at Kroger. They help with breakfast, snacks, lunch add-ons, and no-cook meals.

10. Eggs

Protein estimate: About 6 grams per large egg
Best for: Breakfasts, snacks, egg salad, frittatas
Meal prep note: Hard boil a batch for the week

Eggs are one of the most flexible high-protein foods at Kroger. You can use them for breakfast, snacks, lunch, or dinner.

Easy ideas:

Hard-boiled eggs
Egg salad wraps
Breakfast burritos
Egg bites
Frittata
Scrambled eggs with spinach
Rice bowls topped with eggs

If you want grab-and-go breakfasts, hard boil eggs on Sunday and store them in the fridge.

11. Plain Greek Yogurt

Protein estimate: About 15 to 20 grams per serving depending on brand
Best for: Breakfasts, snacks, sauces, dips
Meal prep note: Plain yogurt gives you more control over sugar

Plain Greek yogurt is one of the best high-protein breakfast foods at Kroger. It also works as a sauce base for chicken salad, tuna salad, taco bowls, and wraps.

Use it for:

Yogurt bowls
Overnight oats
Smoothies
Greek yogurt ranch-style dip
Chicken salad
Tuna salad
Taco bowl sauce

Better flavor idea: Add berries, cinnamon, peanut butter, granola, or a small drizzle of honey instead of buying heavily sweetened flavors.

For more options, read best high-protein Greek yogurt brands.

12. Cottage Cheese

Protein estimate: About 12 to 14 grams per half cup
Best for: Snacks, bowls, toast, eggs, pasta sauce
Meal prep note: Works sweet or savory

Cottage cheese is one of the easiest proteins to add to a Kroger meal prep haul. It requires no cooking and works with breakfast, lunch, or snacks.

Use it for:

Cottage cheese bowls
Cottage cheese toast
Scrambled eggs
High-protein pancakes
Pasta sauce
Tuna bowls
Snack plates

For more comparisons, see best high-protein cottage cheese brands.

13. String Cheese or Shredded Cheese

Protein estimate: About 6 to 8 grams per stick or about 7 grams per ounce
Best for: Work snacks, lunch boxes, wraps, egg meals
Meal prep note: Use cheese as an add-on, not the main protein

String cheese is easy to pack, while shredded cheese can help build more satisfying meals.

Good pairings:

String cheese + apple
String cheese + turkey slices
Cheese + eggs
Cheese + tuna wrap
Cheese + salad bowl
Cheese + whole grain crackers

For more options, read best high-protein cheese for meal prep.

Best Pantry Proteins at Kroger

Pantry proteins are useful because they are shelf-stable, affordable, and ready when fresh food runs out.

14. Canned Tuna

Protein estimate: About 20 to 26 grams per can depending on size
Best for: No-cook lunches, wraps, bowls, pasta
Meal prep note: One of the easiest shelf-stable proteins

Canned tuna is one of the best high-protein foods at Kroger because it is easy to store and requires no cooking.

Use it for:

Tuna wraps
Tuna rice bowls
Tuna pasta
Tuna salad with Greek yogurt
Tuna melt
Tuna snack plates
Tuna cucumber bowls

Simple lunch idea:

Mix tuna with Greek yogurt, mustard, chopped pickles, pepper, and hot sauce. Add spinach and wrap it in a tortilla.

15. Beans, Lentils, and Peanut Butter

Protein estimate: Varies by item
Best for: Budget meals, fiber, soups, snacks
Meal prep note: Best as add-ons, not always main proteins

Beans, lentils, and peanut butter are not as protein-dense as chicken or tuna, but they help stretch meals and add fiber.

Good options include:

Black beans
Pinto beans
Chickpeas
Lentils
Peanut butter
Hummus
Bean-based soups

Use them in:

Turkey and black bean bowls
Lentil soup
Chickpea salad wraps
Chili
Grain bowls
Peanut butter overnight oats
Bean and rice bowls

For budget protein ideas, read best high-protein foods under $2 a serving.

16. Edamame, High-Protein Pasta, or Protein Wraps

Protein estimate: Varies by product
Best for: Plant-based add-ons, easy lunches, pasta bowls
Meal prep note: Check labels because protein varies a lot

Kroger often carries frozen edamame, high-protein pasta, and higher-protein tortillas or wraps. These are not always main proteins by themselves, but they can improve the protein total of a meal.

Good combinations:

Edamame + rice + chicken
Edamame + salmon + broccoli
Protein pasta + turkey meatballs
Protein pasta + chicken + marinara
Protein wrap + tuna + cottage cheese
Protein wrap + eggs + spinach

For more options, read best high-protein pasta brands and best high-protein tortillas.

Best High-Protein Snacks at Kroger

Kroger has plenty of snacks that look high-protein, but not all of them are worth buying. The best snacks are simple, filling, and easy to pack.

Snack	Protein Estimate	Best For	Note
Greek yogurt cups	10 to 20g	Breakfast or snack	Check added sugar
Cottage cheese cups	12 to 14g	Work snacks	Availability varies
String cheese	6 to 8g	Lunch boxes	Easy to portion
Hard-boiled eggs	6g each	Grab-and-go protein	Prep at home to save money
Tuna pouches	17 to 25g	Shelf-stable lunch backup	Great with crackers or wraps
Beef sticks or jerky	6 to 12g	Desk snack	Watch sodium
Roasted edamame	10g+ depending on serving	Crunchy snack	Good plant-based option
Protein bars	10 to 20g	Emergency snack	Use as backup, not your main meal
Nuts or trail mix	5 to 7g per ounce	Filling snack	Higher calorie, portion first

Best snack combinations:

Greek yogurt + berries
Cottage cheese + cucumber
String cheese + apple
Tuna pouch + crackers
Hard-boiled eggs + fruit
Beef stick + carrots
Protein bar + coffee
Edamame + rice crackers

For more snack ideas, read best high-protein snacks and best high-protein snacks for work.

Best Kroger Staples to Build Meals Around

Protein is the main focus, but you still need bases, vegetables, and flavor. These Kroger staples help turn protein into complete meals.

Best Carb Bases

Kroger Staple	Best Use
Rice	Chicken bowls, turkey bowls, salmon bowls
Potatoes or sweet potatoes	Sheet pan meals, breakfast bowls
Tortillas	Wraps, tacos, quesadillas
Protein wraps	Higher-protein lunches
Pasta	Turkey pasta, chicken pasta, tuna pasta
Protein pasta	Higher-protein pasta bowls
Oats	Breakfast meal prep
Whole grain bread	Toast, sandwiches, egg meals
Quinoa	Salmon bowls, chicken bowls, turkey bowls

Best Vegetable Bases

Kroger Staple	Best Use
Frozen broccoli	Chicken bowls, salmon dinners
Frozen mixed vegetables	Stir-fries and fried rice
Frozen green beans	Sheet pan dinners
Spinach	Eggs, wraps, salads
Bagged salad kits	Quick lunch bases
Slaw mix	Tacos, bowls, crunch
Bell peppers	Fajitas, egg scrambles
Frozen stir-fry vegetables	Shrimp bowls and chicken bowls

Best Flavor Boosters

Salsa
Hot sauce
Mustard
Pickles
Taco seasoning
Garlic powder
Onion powder
Italian seasoning
Lemon pepper
Marinara sauce
Greek yogurt sauce
Light vinaigrette
Buffalo sauce
Low-sugar barbecue sauce

Meal prep gets easier when you cook plain proteins and change the sauce during the week. One batch of chicken can become a taco bowl, Caesar wrap, buffalo chicken bowl, and chicken pasta with just a few different add-ons.

Protein Breakdown Table

Use this quick table before you shop. Protein counts are estimates and vary by product.

Food	Serving Size	Estimated Protein	Best Use
Chicken breast, cooked	4 oz	25 to 30g	Bowls, wraps, salads
Rotisserie chicken	3 oz	20 to 25g	No-cook lunches
Ground turkey, cooked	4 oz	22 to 25g	Taco bowls, pasta, chili
Lean ground beef, cooked	4 oz	22 to 26g	Burger bowls, rice bowls
Pork tenderloin, cooked	3 oz	About 22g	Sliced meal prep
Frozen shrimp, cooked	3 oz	18 to 22g	Stir-fries, tacos
Frozen salmon fillet	4 oz	20 to 25g	Sheet pan meals
Turkey meatballs	Label serving	12 to 18g	Pasta and quick dinners
Eggs	1 large egg	About 6g	Breakfasts and snacks
Plain Greek yogurt	5.3 to 6 oz	15 to 20g	Breakfast and sauces
Cottage cheese	1/2 cup	12 to 14g	Snacks and bowls
String cheese	1 stick	6 to 8g	Lunch boxes
Canned tuna	1 can	20 to 26g	No-cook lunches
Black beans	1/2 cup	7 to 8g	Bowls and chili
Cooked lentils	1 cup	About 18g	Soups and bowls
Peanut butter	2 tbsp	About 7g	Oats and snacks
Edamame	1/2 cup	8 to 10g	Bowls and snacks
Protein pasta	Label serving	10g+	Pasta bowls

How to Save Money on High-Protein Foods at Kroger

Kroger’s regular prices can be mid-range, but the savings tools are what make the store useful for meal prep.

1. Load Digital Coupons Before You Shop

Check the Kroger app before going to the store. Look for coupons on chicken, eggs, Greek yogurt, cottage cheese, frozen vegetables, tuna, protein bars, and pantry staples.

2. Check the Weekly Ad

Build your protein list around what is on sale that week. If chicken is not on sale but ground turkey is, make turkey bowls instead of chicken bowls.

3. Use Kroger and Simple Truth Brands

Kroger brand is often a good value for basics. Simple Truth can be useful when you want organic, natural, or specialty options.

4. Watch for Manager Specials

Yellow-tag meat can be a good deal if you cook or freeze it the same day. Do not buy discounted meat unless you have a plan for it.

5. Compare Unit Prices

Do not assume the biggest package is always the cheapest. Check price per pound, ounce, or serving.

6. Keep a Freezer Protein Backup

Frozen shrimp, salmon, grilled chicken, vegetables, and edamame can help you avoid takeout when fresh food runs out.

7. Use Pantry Proteins

Tuna, beans, lentils, peanut butter, and protein pasta help stretch your budget and keep meals flexible.

What to Skip at Kroger for Meal Prep

Some Kroger foods are convenient, but not always the best choice for high-protein meal prep.

1. Protein Muffins, Donuts, or Bakery Items

Some baked goods use protein marketing but still have only a small amount of protein per serving.

Better option: Greek yogurt, cottage cheese, eggs, tuna, or a real protein bar with enough protein to justify the price.

2. Pre-Made Deli Salads With Heavy Dressing

Deli salads can be convenient, but they may be lower in protein than expected and can have a short freshness window.

Better option: Make tuna salad, chicken salad, or egg salad yourself.

3. Pre-Marinated Meats

Pre-marinated meats can be easy, but they are often higher in sodium or added sugar and may cost more per pound.

Better option: Buy plain meat and season it yourself.

4. High-Sugar Flavored Yogurts

Some yogurts have solid protein but more added sugar than you may want for a regular breakfast.

Better option: Plain Greek yogurt with fruit, cinnamon, or a little honey.

5. Fresh Produce You Cannot Finish

Large bags of spinach, berries, or salad greens can spoil quickly if you do not use them.

Better option: Buy a smaller amount of fresh produce and use frozen vegetables for meal prep.

6. Low-Protein Frozen Meals

Some frozen meals look healthy but do not have enough protein to keep you full.

Better option: Build your own bowl with chicken, turkey, tuna, rice, vegetables, and sauce.

Common Mistakes When Buying Protein at Kroger

Shopping Without Loading Coupons

Kroger’s digital coupons can change the best buys. Check them before shopping.

Ignoring Unit Price

A sale tag does not always mean the best deal. Compare unit prices.

Buying Too Many Pre-Made Foods

Pre-made bowls, deli salads, and prepared proteins can be helpful, but they add up fast.

Not Freezing Meat on Time

If you buy extra chicken, turkey, or beef, freeze what you will not cook soon.

Buying Flavors You Get Tired Of

If every container tastes like taco seasoning, you may get bored by Wednesday. Use two or three flavor profiles.

Forgetting Pantry Backups

Tuna, beans, lentils, peanut butter, and pasta can save your week when fresh food runs out.

Sample Kroger High-Protein Meal Prep Haul

This sample haul is designed for one person and focuses on several days of meals. Prices vary by store, region, week, and digital coupons, so use this as a flexible framework rather than an exact receipt.

Category	Item	Quantity	Estimated Use
Fresh protein	Chicken breast	2 to 3 lb	Lunch and dinner bowls
Fresh protein	Lean ground turkey or beef	1 to 2 lb	Taco bowls, pasta, chili
Convenience protein	Rotisserie chicken	1	No-cook lunches
Frozen protein	Grilled chicken strips	1 bag	Backup meals
Frozen protein	Shrimp or salmon	1 bag	Seafood meals
Dairy	Plain Greek yogurt	32 oz or multipack	Breakfasts and sauces
Dairy	Cottage cheese	16 to 24 oz	Snacks and bowls
Eggs	12 to 18 count	Breakfast and snacks
Pantry	Canned tuna	4 to 6 cans	No-cook lunches
Pantry	Black beans or lentils	2 to 4 cans or 1 bag	Bowls, chili, soups
Plant-based	Edamame or protein pasta	1 item	Meatless meals and add-ons
Carb base	Rice, tortillas, oats, or pasta	1 to 2 items	Meal bases
Vegetables	Frozen broccoli or mixed vegetables	2 bags	Easy sides
Snacks	String cheese, yogurt cups, or protein bars	1 pack	Work snacks
Flavor	Salsa, hot sauce, seasoning, or marinara	1 to 2 items	Keeps meals interesting

A haul like this can cover breakfasts, lunches, snacks, and several dinners for the week, especially if you already have seasonings, oil, rice, or sauces at home.

5-Day Kroger High-Protein Meal Prep Plan

This plan uses the foods above. Adjust portions based on your appetite, schedule, and goals.

Day	Breakfast	Lunch	Dinner	Snack
Monday	Greek yogurt with berries and oats	Rotisserie chicken rice bowl with broccoli	Ground turkey taco bowl with beans	String cheese and fruit
Tuesday	Eggs with spinach and toast	Tuna cottage cheese wrap	Chicken pasta with marinara	Greek yogurt
Wednesday	Cottage cheese with fruit	Chicken salad bowl	Shrimp stir-fry with rice	Hard-boiled eggs
Thursday	Egg scramble with spinach and cheese	Turkey and bean wrap	Salmon with potatoes and vegetables	Tuna and crackers
Friday	Greek yogurt with peanut butter and oats	Rotisserie chicken salad kit	Clean-out-the-fridge protein bowl	Cottage cheese

Simple Sunday Prep Schedule

You can prep most of this in about 60 to 90 minutes, depending on how much you cook.

Bake or air fry chicken breast.
Brown ground turkey or beef.
Cook rice, pasta, potatoes, or quinoa.
Hard boil 8 to 12 eggs.
Wash or portion spinach, salad greens, or vegetables.
Portion Greek yogurt and cottage cheese.
Shred rotisserie chicken.
Freeze any extra protein you will not use soon.
Keep sauces separate until serving.

Easy Kroger Meal Prep Bowl Formula

Step	Choose One
Protein	Chicken, turkey, beef, shrimp, salmon, tuna, eggs, rotisserie chicken
Base	Rice, potatoes, pasta, wrap, salad, beans, quinoa
Vegetable	Broccoli, spinach, salad kit, peppers, green beans, slaw
Sauce	Salsa, hot sauce, Greek yogurt sauce, marinara, mustard, vinaigrette
Add-on	Cheese, avocado, pickles, beans, nuts, seeds

This formula keeps meals simple without making every container taste the same.

Kroger High-Protein Shopping Checklist

Use this list before your next Kroger trip.

Fresh Proteins

Chicken breast
Lean ground turkey
Lean ground beef
Rotisserie chicken
Pork tenderloin
Fresh salmon, if cooking soon

Frozen Proteins

Frozen grilled chicken strips
Frozen shrimp
Frozen salmon
Turkey meatballs
Turkey burgers
Edamame
Frozen chicken breast

Dairy and Eggs

Eggs
Plain Greek yogurt
Cottage cheese
String cheese
Shredded cheese
Fairlife or ultra-filtered milk
High-protein yogurt cups

Pantry Proteins

Canned tuna
Tuna pouches
Black beans
Chickpeas
Lentils
Peanut butter
Protein pasta

Meal Bases

Rice
Potatoes
Oats
Tortillas
Protein wraps
Pasta
Bread
Quinoa
Bagged salads
Frozen vegetables

Snacks and Backup Foods

Protein bars
Beef sticks
Jerky
Mixed nuts
Tuna packets
Cottage cheese cups
Greek yogurt cups

Flavor and Prep Helpers

Salsa
Hot sauce
Marinara
Mustard
Pickles
Taco seasoning
Garlic powder
Onion powder
Italian seasoning
Olive oil spray
Freezer bags
Meal prep containers

For a full beginner list, read high-protein meal prep grocery list.

Best Kroger High-Protein Meals to Make First

If you are new to meal prep, start with these simple combinations.

1. Rotisserie Chicken Rice Bowls

Use rotisserie chicken, rice, frozen broccoli, and salsa or hot sauce.

Why it works: no cooking needed for the protein.

2. Ground Turkey Taco Bowls

Use lean ground turkey, black beans, rice, salsa, and Greek yogurt sauce.

Why it works: easy to make in bulk and reheat.

3. Tuna Cottage Cheese Wraps

Use tuna, cottage cheese, mustard, pickles, spinach, and tortillas or wraps.

Why it works: no cooking required.

4. Shrimp Stir-Fry Bowls

Use frozen shrimp, frozen mixed vegetables, rice, garlic powder, and a simple sauce.

Why it works: fast enough for weeknights.

5. Chicken Pasta Bowls

Use chicken breast, pasta, marinara, spinach, and shredded cheese.

Why it works: filling, simple, and freezer-friendly.

6. Egg and Greek Yogurt Breakfast Box

Use hard-boiled eggs, Greek yogurt, fruit, and string cheese.

Why it works: easy breakfast or snack box.

7. Salmon Potato Plates

Use frozen salmon, roasted potatoes, green beans, and lemon pepper.

Why it works: balanced, high-protein, and easy to portion.

FAQ

What are the best high-protein foods at Kroger?

The best high-protein foods at Kroger are chicken breast, lean ground turkey, lean ground beef, rotisserie chicken, frozen grilled chicken strips, frozen shrimp, frozen salmon, eggs, plain Greek yogurt, cottage cheese, canned tuna, beans, lentils, edamame, string cheese, and protein-friendly staples like high-protein pasta or wraps.

Is Kroger good for high-protein meal prep?

Yes. Kroger is good for high-protein meal prep because it has fresh proteins, frozen proteins, dairy, eggs, pantry staples, snacks, and weekly deals in one store. It works best when you use Kroger brand basics, Simple Truth options, digital coupons, and freezer-friendly foods.

Is Kroger cheaper than Walmart for protein?

Walmart often has lower everyday prices on some basics, while Kroger can be competitive when digital coupons, weekly sales, and store-brand deals line up. The best choice depends on your local prices and what is on sale that week.

What should I buy at Kroger for high-protein lunches?

Good Kroger lunch options include chicken breast, rotisserie chicken, lean ground turkey, canned tuna, cottage cheese, Greek yogurt, frozen shrimp, black beans, lentils, protein wraps, rice, salad kits, and frozen vegetables.

What are the best high-protein breakfast foods at Kroger?

The best high-protein breakfast foods at Kroger are eggs, plain Greek yogurt, cottage cheese, ultra-filtered milk, high-protein yogurt cups, oats with peanut butter, and egg wraps with spinach.

What frozen proteins are best at Kroger?

The best frozen proteins at Kroger include frozen grilled chicken strips, frozen shrimp, frozen salmon, turkey meatballs, turkey burgers, frozen chicken breast, and edamame. Choose plain options when possible so you can control seasoning and sodium.

Does Kroger sell high-protein snacks?

Yes. Kroger sells Greek yogurt, cottage cheese, string cheese, tuna pouches, beef sticks, jerky, roasted edamame, protein bars, mixed nuts, and hard-boiled egg options. Check the label because protein, added sugar, and sodium vary.

What should I skip at Kroger for meal prep?

Skip low-protein bakery items, high-sugar flavored yogurts, mayo-heavy deli salads, pre-marinated meats with high sodium, and frozen meals that do not have enough protein to keep you full.

How long does cooked chicken last in the fridge?

Cooked chicken is generally best used within 3 to 4 days when stored in airtight containers in the fridge. Freeze extra portions if you will not eat them in time.

Can I freeze Kroger chicken, turkey, beef, or seafood?

Yes. Fresh chicken, ground turkey, ground beef, shrimp, and salmon can usually be frozen for later meal prep. Portion the protein before freezing so it is easier to thaw only what you need.

How do I save money on high-protein foods at Kroger?

Load digital coupons, check the weekly ad, compare unit prices, buy Kroger brand basics, watch for manager specials, and keep frozen and pantry proteins on hand. Build your meals around what is on sale that week.

How much protein should I aim for per meal?

Protein needs vary by person. A practical meal prep target for many adults is 25 to 40 grams of protein per meal, but your needs may differ based on body size, activity level, health conditions, and goals. Talk to a registered dietitian or qualified medical professional for personal guidance.

Helpful External Resources

USDA FoodData Central
Helpful for checking general protein amounts for foods like chicken, eggs, tuna, yogurt, beans, shrimp, salmon, and rice.
FoodSafety.gov Cold Food Storage Chart
Useful for checking safe fridge and freezer storage times for cooked meat, seafood, dairy, and leftovers.
FDA Nutrition Facts Label Guide
Good reference for understanding serving size, protein, added sugar, sodium, and calories on packaged foods.

Final Thoughts

Kroger is a practical store for high-protein meal prep because it gives you variety, sales, store brands, frozen proteins, and easy pantry backups in one trip. It may not always beat Walmart on everyday prices or Sam’s Club on bulk value, but it can be a strong weekly option when you use digital coupons and shop with a plan.

Start with the basics: chicken breast, lean ground turkey, eggs, Greek yogurt, cottage cheese, canned tuna, black beans, frozen vegetables, rice, and tortillas. Add frozen shrimp or salmon when you want variety. Use rotisserie chicken or frozen grilled chicken strips when your week is busy.

A good Kroger haul does not need to be complicated. Pick two main proteins, one breakfast protein, one pantry backup, one vegetable base, and a few simple sauces. That is enough to build high-protein meals that reheat well and make the week easier.

Written by Maya Carter, meal prep writer and home cook at BeefSteakVeg.

Maya Carter | Editorial Policy | Affiliate Disclosure

Nutrition note: BeefSteakVeg shares general food and meal prep information only. This is not medical or nutritional advice. Always check product labels, ingredients, allergens, serving sizes, prices, and storage instructions before buying or eating packaged foods. Talk to a qualified health professional for personal nutrition advice.