Groceries in Toronto are not cheap. And the internet's idea of a high-protein shopping list usually involves wagyu and imported yogurt. Here's a high protein grocery list for Toronto that actually works on a real budget, built around food you can find at a regular supermarket.
The rule: protein per dollar, not protein per package
Most "high-protein" packaged foods are expensive for what they give you. The cheapest protein usually comes from plain foods you cook yourself. So when you shop, compare how much protein you get for the money, not what the label says in big letters.
You also don't need a mountain of it. Canada's Food Guide says you don't need large amounts of protein foods to meet your nutritional needs, and that plant-based proteins are a good daily choice because they often bring more fibre and less saturated fat. Many active people aim for somewhere around 1.2 to 2 grams of protein per kilogram of body weight per day. If you have a medical condition, especially kidney issues, talk to your doctor first.
The high protein grocery list
Here's the core list, with rough protein amounts. These are approximate and vary by brand.
Animal proteins
- Eggs: about 6 g each. Still one of the best value proteins in the store.
- Canned tuna, salmon or sardines: roughly 20 g or more per can. Look for low-sodium.
- Chicken thighs or drumsticks: cheaper than breasts and good flavour. Buy bone-in family packs and freeze portions.
- Plain Greek yogurt: around 15 to 20 g per three-quarter cup. Buy the big tub.
- Cottage cheese: around 12 to 14 g per half cup.
- Milk: about 8 g per cup.
Plant proteins
- Dried or canned lentils: around 9 g per half cup cooked.
- Chickpeas and black beans: around 7 to 8 g per half cup. Dried beans are the cheapest option.
- Tofu: about 8 to 10 g per 100 g. Often cheaper at Asian grocers.
- Edamame (frozen): very high for a vegetable, around 17 g per cup shelled.
- Peanut butter: about 7 to 8 g per two tablespoons. Check for added sugar.
Where to shop in Toronto
You don't need a specialty store. A few smart habits help.
- Discount grocers. No Frills, FreshCo and Food Basics are usually cheaper on staples like eggs, canned fish and frozen chicken.
- Warehouse stores. Costco and similar can be good value on chicken, eggs and Greek yogurt if you've got the freezer space.
- Kensington Market and Chinatown. Good for tofu, fish, and big bags of beans and rice.
- Neighbourhood butchers and delis. Roncesvalles, the Junction and Bloor West Village have butchers and shops where you can find good cuts and sales on bulk.
- Flyers and apps. Check weekly flyers before you shop. Chicken, eggs and yogurt go on sale on rotation, so stock up when they do.
Five easy meals from that list
- Egg and bean scramble. Eggs, canned black beans, salsa and a handful of spinach.
- Lentil soup. Cook a big pot with onions, carrots and canned tomatoes. It freezes well.
- Tuna and chickpea salad. Mix with yogurt instead of mayo and eat it on toast or crackers.
- Sheet-pan chicken thighs. Roast with whatever vegetables are cheap that week.
- Greek yogurt bowl. Yogurt with frozen fruit and a spoon of peanut butter. Breakfast or post-workout.
Meal prep without the misery
You don't need to cook seven days of meals on Sunday. Pick two proteins and cook a batch of each: say, a pot of lentils and a tray of chicken. Mix and match through the week. It takes about an hour.
Read labels with a sceptical eye
Flavoured yogurts, protein bars and "high protein" snacks often carry a lot of sugar or sodium. Flip the package over and look at protein, sugar and sodium per serving. Plain products give you the most control, and you can add your own fruit, honey or spice.
The honest caveats
Protein matters for strength, recovery and keeping muscle as you age, but it's not magic. Eating enough overall food, sleeping and training consistently matter just as much. And if you're eating for a medical condition, are pregnant, or manage kidney issues, ask your doctor or a registered dietitian before changing how you eat.
For a deeper look at what a balanced plate looks like, see Health Canada's page on eating protein foods.
Training makes the protein count
Protein builds muscle when you give it a reason to. That means lifting something heavy enough to be a challenge, consistently. Our small group training classes, capped at 8, give you a coached strength program that does exactly that. Have a look at our nutrition page for more on how we think about food, or personal training if you want a plan tailored to you.
Quick answers
What are the cheapest high-protein foods?
Eggs, dried beans and lentils, canned fish, chicken thighs, tofu, milk and cottage cheese tend to give the most protein for the money.
How much protein do I need per day?
Many active adults aim for roughly 1.2 to 2 grams per kilogram of body weight. Canada's Food Guide notes you don't need large amounts, so talk to your doctor or dietitian for a number that fits you.
Is plant protein as good as animal protein?
Plant proteins can absolutely cover your needs when you eat a variety. Canada's Food Guide encourages choosing plant-based proteins often.
Do I need protein powder?
No. It's convenient, not required. Real food covers most people's needs.
Eat well, train well
Nutrition support alongside coached training in the west end.