Quick Answer: The 12 best high-protein foods at Wegmans under $5 each include eggs, Greek yogurt, cottage cheese, canned tuna, edamame, dry lentils, canned chickpeas, string cheese, peanut butter, firm tofu, ground turkey (per-pound price varies by package), and sunflower seeds. Each item delivers at least 6 grams of protein per serving and costs under $5 for a standard package or unit.
Prices verified at Wegmans by Maya, June 2026.
Key Takeaways
- You don’t need a warehouse membership or a specialty health food store to eat high-protein on a budget. Wegmans stocks plenty of affordable options right on its regular shelves.
- All 12 items on this list cost under $5 per package or unit as of June 2026 (prices may vary slightly by location).
- Most of these foods deliver 10 to 25 grams of protein per serving.
- Eggs remain one of the best protein-per-dollar buys in any grocery store, including Wegmans.
- Plant-based shoppers have strong options here too: lentils, edamame, tofu, and chickpeas all make the list.
- These foods work well for meal prep, quick snacks, and budget-friendly weekly grocery runs.
- Wegmans store-brand products (sold under the “Wegmans” label) often cost less than national brands with similar nutrition.
- Pairing two or three of these items together in a bowl or meal can easily hit 30 to 40 grams of protein per meal.
Why Shop at Wegmans for High-Protein Foods?
Wegmans consistently ranks among the top grocery chains in the U.S. for product quality, store-brand value, and fresh food selection. For anyone focused on eating more protein without overspending, Wegmans hits a sweet spot: it carries both budget staples and higher-end options, so you can build a high-protein grocery list without blowing your weekly budget.
The store’s own label covers everything from Greek yogurt to canned fish, and those store-brand products usually cost 20 to 40 percent less than national brands (based on general store-brand pricing patterns, not a specific published study). That matters when you’re buying protein sources week after week.
If you’re also shopping at other stores, it’s worth comparing. Check out best high-protein foods at Trader Joe’s and best high-protein foods at Aldi to see how Wegmans stacks up against the competition.
The 12 Best High-Protein Foods at Wegmans (Under $5 Each)
Here’s the full breakdown. Each item is widely available at most Wegmans locations, priced under $5, and worth adding to your cart on a regular basis.
1. 🥚 Large Eggs (Wegmans Store Brand, 1 Dozen)
Approximate price: $3.00 to $4.50 per dozen (prices fluctuate with egg market conditions)
Eggs are the gold standard of affordable protein. One large egg contains about 6 grams of protein, which means a 2-egg serving gives you 12 grams for roughly $0.75 or less. Wegmans carries its own store-brand eggs at competitive prices, and you can often find them cheaper than national brands like Eggland’s Best.
Best for: Meal prep, quick breakfasts, adding protein to salads and grain bowls.
Tip: Hard-boil a batch on Sunday and keep them in the fridge for up to 7 days for grab-and-go snacks all week. Try our guide to air fryer hard-boiled eggs for a hands-off method.
2. 🥛 Wegmans Plain Greek Yogurt (Plain, 5.3 oz Cup)
Approximate price: $1.00 to $1.50 per cup
A single 5.3 oz cup of Wegmans plain Greek yogurt typically contains 12 to 15 grams of protein. It’s one of the easiest high-protein snacks you can grab at any Wegmans location. The plain version has no added sugar, making it a cleaner option than flavored varieties.
Best for: Snacking, adding to smoothies, using as a sour cream substitute in meal prep bowls.
Choose plain if: You want to control sugar and add your own toppings like berries or a drizzle of honey.
3. 🧀 Wegmans Cottage Cheese (16 oz Container)
Approximate price: $2.50 to $3.50
Cottage cheese has made a serious comeback in 2026, and for good reason. A half-cup serving delivers roughly 13 to 14 grams of protein at a very low cost per serving. The Wegmans store-brand version is smooth, mild, and works in both sweet and savory recipes.
Best for: Mixing into scrambled eggs, topping with fruit, or blending into pasta sauces for a protein boost.
4. 🐟 Canned Tuna (Wegmans or StarKist, 5 oz Can)
Approximate price: $1.00 to $2.00 per can
Canned tuna is one of the most protein-dense foods per dollar at any grocery store. One 5 oz can of tuna in water contains about 25 grams of protein. Wegmans carries its own store-brand canned tuna alongside national brands, and both typically fall well under $2 per can.
Best for: Quick lunches, tuna salad, adding to grain bowls, or mixing into pasta.
Common mistake: Buying tuna in oil instead of water adds unnecessary calories if you’re watching fat intake. Water-packed is the leaner choice.
For more ideas on building protein-rich bowls with fish, see our poke bowl meal prep with tuna recipe.
5. 🫘 Dry Lentils (1 lb Bag)
Approximate price: $1.50 to $2.50 per pound
Dry lentils are one of the best plant-based protein buys in any grocery store. One cooked cup of lentils provides about 18 grams of protein, and a 1 lb bag yields roughly 10 to 12 cooked cups. That’s a lot of protein for under $2.50.
Best for: Soups, stews, grain bowls, and high-protein vegetarian meal prep.
Edge case: Lentils don’t need soaking like other dried legumes, so they cook in 20 to 25 minutes, making them much faster than dried beans.
6. 🌿 Frozen Edamame (Wegmans, 16 oz Bag)
Approximate price: $2.50 to $3.50 per bag
Frozen edamame is a complete protein, meaning it contains all nine essential amino acids. One cup of shelled edamame delivers about 17 grams of protein. Wegmans carries both shelled and in-shell versions in the freezer aisle, and the store-brand bag typically costs under $3.50.
Best for: Snacking with sea salt, adding to stir-fries, or tossing into grain bowls.
7. 🧀 String Cheese (Wegmans, 12-Pack)
Approximate price: $3.50 to $4.50 per 12-pack
Each stick of string cheese contains about 6 to 7 grams of protein, making a 12-pack one of the best value snack buys at Wegmans. The Wegmans store-brand version is made with part-skim mozzarella and stays under $4.50 for the full pack.
Best for: On-the-go snacking, kids’ lunchboxes, post-workout protein hits.
Tip: Pair one string cheese stick with a hard-boiled egg for a quick 13-gram protein snack with no prep needed.
8. 🥜 Peanut Butter (Wegmans Natural, 16 oz Jar)
Approximate price: $2.50 to $3.50
Two tablespoons of peanut butter contain about 7 to 8 grams of protein. A 16 oz jar gives you roughly 15 to 16 servings, making it one of the most cost-efficient protein sources on this list. Wegmans Natural Peanut Butter uses minimal ingredients: just peanuts and salt.
Best for: Spreading on whole grain toast, adding to smoothies, pairing with apple slices for a balanced snack.
Watch out for: “Peanut butter spreads” or “peanut butter products” that contain added oils and sugar. Look for jars where peanuts are the first (and ideally only) ingredient.
9. 🫘 Canned Chickpeas (Wegmans, 15.5 oz Can)
Approximate price: $1.00 to $1.50 per can
One can of chickpeas contains about 21 grams of protein across the whole can (roughly 7 grams per half-cup serving). They’re shelf-stable, require zero cooking, and work in dozens of recipes. Wegmans store-brand canned chickpeas are consistently one of the cheapest items in the canned goods aisle.
Best for: Salads, grain bowls, roasting as a crunchy snack, blending into hummus.
10. 🫙 Firm Tofu (Wegmans or House Foods, 14 oz Block)
Approximate price: $2.00 to $3.50 per block
A 14 oz block of firm tofu typically contains 30 to 35 grams of protein total, or about 10 grams per 3 oz serving. Wegmans carries several tofu brands, and the firm variety holds up best for meal prep since it can be baked, pan-fried, or crumbled into dishes.
Best for: Stir-fries, grain bowls, scrambled tofu as an egg substitute, and high-protein vegetarian meal prep.
For more plant-based prep ideas, see our high-protein vegetarian meal prep guide.
11. 🦃 Ground Turkey (93% Lean, Per-Pound Pricing)
Approximate price: $3.50 to $4.99 per pound
Ground turkey is one of the leanest animal proteins you can buy at Wegmans. A 4 oz cooked serving of 93% lean ground turkey delivers about 22 grams of protein. Wegmans typically sells it in 1 lb packages, often priced just under or at $5.
Best for: Taco bowls, meatballs, stir-fries, and weekly meal prep batches.
Tip: Buy in bulk when it’s on sale and freeze in 1 lb portions. It keeps well in the freezer for up to 3 months.
Try our ground turkey burrito bowl meal prep for a complete meal idea using this ingredient.
12. 🌻 Sunflower Seeds (Wegmans, 8 oz Bag)
Approximate price: $2.50 to $3.50 per bag
Sunflower seeds are an underrated protein snack. A quarter-cup serving contains about 6 grams of protein along with healthy fats, magnesium, and vitamin E. Wegmans carries both roasted and raw versions, and the store-brand bag is usually under $3.50.
Best for: Topping salads, mixing into trail mix, snacking between meals.
Quick Comparison: All 12 Foods at a Glance
| Food | Approx. Price | Protein Per Serving | Best Use |
|---|---|---|---|
| Eggs (1 dozen) | $3.00 to $4.50 | 6g per egg | Meal prep, snacks |
| Greek Yogurt (5.3 oz) | $1.00 to $1.50 | 12 to 15g | Snacking, smoothies |
| Cottage Cheese (16 oz) | $2.50 to $3.50 | 13 to 14g per 1/2 cup | Bowls, sauces |
| Canned Tuna (5 oz) | $1.00 to $2.00 | 25g per can | Lunches, bowls |
| Dry Lentils (1 lb) | $1.50 to $2.50 | 18g per cooked cup | Soups, stews |
| Frozen Edamame (16 oz) | $2.50 to $3.50 | 17g per cup | Snacking, stir-fries |
| String Cheese (12-pack) | $3.50 to $4.50 | 6 to 7g per stick | On-the-go snacks |
| Peanut Butter (16 oz) | $2.50 to $3.50 | 7 to 8g per 2 tbsp | Toast, smoothies |
| Canned Chickpeas (15.5 oz) | $1.00 to $1.50 | 7g per 1/2 cup | Salads, roasting |
| Firm Tofu (14 oz) | $2.00 to $3.50 | 10g per 3 oz | Stir-fries, bowls |
| Ground Turkey (1 lb) | $3.50 to $4.99 | 22g per 4 oz cooked | Taco bowls, meatballs |
| Sunflower Seeds (8 oz) | $2.50 to $3.50 | 6g per 1/4 cup | Salads, trail mix |
Note: Prices verified at Wegmans by Maya, June 2026. Prices may vary by location or promotional period. Always check the shelf tag or Wegmans app for current pricing.
Protein Per Dollar: Which Wegmans Item Stretches Your Budget Most?
Price per package matters, but grams of protein per dollar spent is the metric that actually tells you which foods are the best value for hitting your protein goals. This ranking uses mid-range June 2026 Wegmans prices and USDA FoodData Central protein data for each full package.
| Rank | Food | Price Used | Total Protein/Package | Protein Per Dollar |
|---|---|---|---|---|
| #1 | Dry Lentils (1 lb) | $2.00 | ~117g | 58g/$ |
| #2 | Peanut Butter (16 oz) | $3.00 | ~106g | 35g/$ |
| #3 | String Cheese (12-pack) | $4.00 | ~84g | 21g/$ |
| #4 | Canned Chickpeas (15.5 oz) | $1.25 | ~24g | 19g/$ |
| #5 | Cottage Cheese (16 oz) | $3.00 | ~56g | 19g/$ |
| #6 | Eggs (1 dozen) | $4.00 | 72g | 18g/$ |
| #7 | Frozen Edamame (16 oz, shelled) | $3.00 | ~50g | 17g/$ |
| #8 | Canned Tuna (5 oz) | $1.50 | 25g | 17g/$ |
| #9 | Firm Tofu (14 oz) | $2.75 | ~47g | 17g/$ |
| #10 | Ground Turkey (1 lb) | $4.25 | ~70g cooked | 16g/$ |
| #11 | Sunflower Seeds (8 oz) | $3.00 | ~44g | 15g/$ |
| #12 | Greek Yogurt (5.3 oz cup) | $1.25 | ~13g | 10g/$ |
Protein per dollar = total package protein divided by mid-range price. Protein data from USDA FoodData Central. Prices verified at Wegmans, June 2026. Greek yogurt ranks last per cup, but a 32 oz plain tub at ~$4.99 improves to ~19g/$.
What the ranking reveals: Dry lentils are in a class of their own at 58g per dollar, more than double the next-best option. If you eat plant-based or just want maximum protein for minimum spend, building weekly meals around lentils and peanut butter, then filling in with eggs, cottage cheese, and chickpeas, gives you the best return on every grocery dollar. Ground turkey and individual yogurt cups are near the bottom on protein-per-dollar, but still worth buying for variety and convenience.
How to Build a High-Protein Meal Using These 12 Foods
The real power of these 12 best high-protein foods at Wegmans comes from combining them. Here’s how to build a simple, balanced high-protein meal from this list:
Sample High-Protein Bowl (Under $3 total):
- 1/2 cup cooked lentils (from dry bag) = 9g protein
- 1/2 cup cottage cheese = 13g protein
- 1/4 cup shelled edamame = 8g protein
- Total: roughly 30g protein for under $3
For more structured meal prep strategies, check out our high-protein meal prep on a budget guide, which covers weekly planning, batch cooking, and storage tips in detail.
Who These Foods Are Best For (and Who Should Check Labels First)
Great fit for:
- Adults eating 100 to 160 grams of protein per day who want to keep grocery costs low
- Meal preppers who cook in batches on weekends
- Vegetarians and vegans (lentils, edamame, tofu, chickpeas, peanut butter)
- Anyone new to high-protein eating who wants simple, familiar foods
Check labels first if you:
- Have a soy allergy (edamame, tofu, and some peanut butters may contain soy)
- Are watching sodium (canned chickpeas and tuna can be high in sodium; look for low-sodium versions)
- Are managing a dairy intolerance (Greek yogurt, cottage cheese, and string cheese all contain dairy)
- Follow a specific diet like keto (lentils and chickpeas are higher in carbs)
For keto-specific meal prep ideas, see our high-protein keto meal prep guide.
What to Skip at Wegmans (Specific Products That Underdeliver on Protein Value)
Not everything in Wegmans’ protein aisle is worth buying. These specific products look like high-protein choices but either overcharge, underdeliver on protein, or come with enough added sugar or sodium to undercut the nutritional value.
Skip: Wegmans Flavored Greek Yogurt (any fruit-on-the-bottom variety)
A Wegmans vanilla or strawberry Greek yogurt cup has 18 to 20g of total sugar per 5.3 oz serving, nearly as much sugar as protein. The plain version has 0g added sugar and costs the same. If you want fruit flavor, add fresh berries yourself. Every flavored cup you skip saves you 10 to 15g of added sugar.
Skip: Wegmans Nature’s Marketplace protein bars and granola bars
Most protein bars in the specialty health aisle at Wegmans deliver 6 to 10g of protein at $2.50 to $4.00 each. That’s 2 to 4g per dollar, compared to 17 to 35g per dollar from peanut butter, cottage cheese, or canned tuna. Save the protein bar for a genuine convenience situation, not as a daily protein strategy.
Skip: Pre-marinated chicken breasts (in the refrigerated meat section)
Wegmans pre-marinated chicken (lemon herb, garlic butter, teriyaki) can run $6 to $8 per lb versus $3.50 to $5.00 per lb for plain chicken breast. The marinade adds flavor but often also adds 600 to 900mg of sodium per 4 oz serving. Buy plain chicken and season it yourself in 2 minutes for half the price.
Skip: Ready-to-eat rotisserie chicken salads and protein snack packs (deli section)
These are convenient, but Wegmans charges a significant premium for assembly. A pre-made protein snack pack with 3 oz of chicken, a few cubes of cheese, and some crackers runs $5 to $7 for roughly 20g of protein. The same protein from cottage cheese + hard-boiled eggs costs under $2. Reserve these for travel days, not routine shopping.
Wegmans Store Brand vs. National Brands: Which Is Worth It?
For most of these 12 items, the Wegmans store brand is the better buy. Here’s a simple rule: if the ingredient list is short and the nutrition label looks identical to the national brand, go with Wegmans. You’ll typically save $0.50 to $1.50 per item.
Where store brand wins: Greek yogurt, cottage cheese, canned chickpeas, canned tuna, eggs, frozen edamame, peanut butter.
Where national brands may be worth it: Ground turkey (check freshness dates and fat percentage), tofu (some shoppers prefer House Foods or Nasoya for texture).
Wegmans vs. Trader Joe’s: 6 High-Protein Items Compared
Both stores sell many of the same high-protein staples. Here’s how they compare on six overlapping items, based on standard shelf pricing in June 2026. Prices vary by region; use this as a general guide, not a guarantee.
| Item | Wegmans Price | Trader Joe’s Price | Winner | Notes |
|---|---|---|---|---|
| Dry Lentils (1 lb) | ~$2.00 | ~$2.49 | Wegmans | Both are green lentils; nutritionally identical |
| Canned Chickpeas (15.5 oz) | ~$1.25 | ~$1.49 | Wegmans | Wegmans store-brand undercuts slightly |
| Plain Greek Yogurt (5.3 oz) | ~$1.25 | ~$1.29 | Tie | Both are plain, 0g added sugar; protein nearly identical |
| Frozen Edamame (16 oz, shelled) | ~$3.00 | ~$2.49 | Trader Joe’s | TJ’s is consistently cheaper on frozen vegetables |
| Canned Tuna (5 oz, water-packed) | ~$1.50 | ~$2.49 | Wegmans | Wegmans store-brand tuna is a clear winner on price |
| Cottage Cheese (16 oz, plain) | ~$3.00 | ~$3.49 | Wegmans | Similar protein content (~13g per 1/2 cup) |
Prices based on standard shelf pricing observed in June 2026 at Northeast U.S. locations. Your local prices may differ. Neither store has a blanket advantage on every item.
Bottom line: Wegmans wins on 4 of 6 items, with Trader Joe’s edging ahead on frozen vegetables. If you shop at both stores, buy frozen edamame and frozen vegetables at TJ’s, and buy canned tuna, chickpeas, lentils, and dairy at Wegmans.
What Doesn’t Work: 3 Wegmans Shopping Mistakes
Mistake 1: Buying individual Greek yogurt cups instead of a large tub. A single 5.3 oz Wegmans plain Greek yogurt cup at $1.25 works out to about $3.77 per pound of yogurt. A 32 oz Wegmans plain Greek yogurt tub at approximately $4.99 costs $2.50 per pound, a 34% savings for the exact same product. If you eat Greek yogurt daily, the tub format saves about $6 to $8 per month without sacrificing any protein.
Mistake 2: Ignoring store-brand for every protein staple. Shoppers who default to national brands at Wegmans pay $0.50 to $1.50 more per item for nutritionally identical food. Swapping Starkist for Wegmans canned tuna, Chobani for Wegmans Greek yogurt, and Daisy for Wegmans cottage cheese saves roughly $4 to $6 on a typical weekly shop. That’s $200 to $300 per year in savings that come with zero change in protein intake.
Mistake 3: Skipping the dry goods aisle entirely. Most people doing a quick Wegmans protein run head straight for the refrigerated section and the meat counter. The dry goods aisle (specifically dry lentils, canned chickpeas, and canned tuna) contains the three highest protein-per-dollar items in the entire store. Adding one bag of lentils and two cans of chickpeas per trip costs under $5 and adds roughly 160g of additional protein capacity to your weekly cooking for almost nothing.
High-Protein Starter Cart Under $8
If you are new to shopping Wegmans for protein or want the highest-value starting point, this three-item cart covers the basics without spending more than a single fast-food lunch. Wegmans store-brand eggs, 1 dozen (~$3.75) + one can of Wegmans tuna in water (~$1.50) + one bag of dry lentils (~$2.00) = $7.25 total. The egg carton provides 72g of protein capacity, the tuna can 25g, and a 1 lb lentil bag roughly 117g of cooked protein. That is 214g of total protein capacity for under $8, enough to cover 5 to 7 high-protein meals for one person. None of these items require refrigeration in the cart, and the lentils and tuna are shelf-stable for months.
FAQ: High-Protein Foods at Wegmans
Q: Does Wegmans have a good protein food selection compared to other stores?
Yes. Wegmans carries a wide range of affordable protein staples, including store-brand options that cost less than national brands. It competes well with stores like Trader Joe’s and Kroger for protein variety and price. See our best high-protein foods at Kroger comparison for reference.
Q: What is the cheapest high-protein food at Wegmans?
Canned chickpeas and canned tuna are typically the cheapest options, often priced between $1.00 and $1.50 per can. Dry lentils are also extremely affordable at around $1.50 to $2.50 per pound and deliver more total protein per package than any other item on this list.
Q: Is Greek yogurt at Wegmans high in protein?
Yes. Wegmans plain Greek yogurt cups (5.3 oz) contain roughly 12 to 15 grams of protein per cup, making them one of the best snack-sized protein sources in the store.
Q: Are these foods good for weight loss?
Most of them, yes. High-protein foods support satiety, which can help reduce overall calorie intake. Foods like cottage cheese, Greek yogurt, eggs, and canned tuna are particularly useful for weight management because they’re high in protein and relatively low in calories.
Q: Can I find these items at any Wegmans location?
Most of these items are standard across Wegmans locations, but availability can vary slightly by store size and region. The Wegmans app lets you check inventory and current prices at your local store before you shop.
Q: How much protein do I actually need per day?
The general guideline from the Dietary Guidelines for Americans is 0.8 grams of protein per kilogram of body weight for sedentary adults, but active adults and those building muscle often aim for 1.2 to 2.0 grams per kilogram. Talk to a registered dietitian for personalized guidance.
Q: Is ground turkey under $5 at Wegmans?
It depends on the package size and current pricing. A 1 lb package of 93% lean ground turkey is often priced between $3.50 and $4.99 at Wegmans, but prices can vary by location and season.
Q: Are there high-protein snacks at Wegmans for work?
Yes. String cheese, hard-boiled eggs, Greek yogurt cups, sunflower seeds, and peanut butter packets are all easy to pack and bring to the office. For more ideas, see our best high-protein snacks for work guide.
Q: Does Wegmans sell protein powder?
Yes, Wegmans typically carries a selection of protein powders in its health and wellness section, though most protein powders cost more than $5 per unit and are not included in this list.
Q: What’s the best plant-based protein at Wegmans under $5?
Dry lentils offer the best protein-per-dollar ratio for plant-based shoppers at 58g of protein per dollar spent. Frozen edamame and canned chickpeas are close runners-up and require almost no prep.
Your Action Plan for High-Protein Shopping at Wegmans
The 12 best high-protein foods at Wegmans under $5 each give you a solid foundation for eating more protein without stretching your grocery budget. Here’s how to put this list to work:
- Start with the staples. Add eggs, canned tuna, and Greek yogurt to every weekly shop. These three alone can cover a huge portion of your daily protein needs at minimal cost.
- Buy store brand when you can. Wegmans’ own label covers most of these categories and consistently undercuts national brands on price.
- Batch cook on weekends. Cook a pot of lentils, hard-boil a dozen eggs, and portion out cottage cheese into small containers. You’ll have protein-ready ingredients for the whole week.
- Mix and match for complete meals. Combine two or three items from this list to hit 25 to 40 grams of protein per meal without spending more than a few dollars.
- Check the Wegmans app. Prices shift with sales and seasons. The app shows current prices and lets you clip digital coupons before you walk in.
If you’re ready to take your meal prep further, our high-protein meal prep for beginners on a budget guide walks you through a full weekly plan using affordable grocery staples just like these.
Written by Maya Carter, meal prep writer and home cook at BeefSteakVeg. Prices verified at Wegmans by Maya, June 2026.
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.
References
- U.S. Department of Agriculture FoodData Central. (2023). Nutritional data for eggs, Greek yogurt, lentils, edamame, chickpeas, tofu, and ground turkey. https://fdc.nal.usda.gov/
- U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020-2025. https://www.dietaryguidelines.gov/
