Store &
Chain Guides
The highest-protein picks, best macro ratios, and smartest orders at every major grocery store and fast-food chain. Click any store to see our full protein guide.
Grocery Stores
Trader Joe's
The meal prep playground with cult-favorite freezer section staples.
Trader Joe's is a meal prepper's dream. Their frozen section alone can fill a week of lunches, and their pre-marinated proteins save hours of prep time. The key is knowing which SKUs deliver the best protein-to-price ratio and which ones are better left on the shelf.
Costco
Bulk buying meets batch cooking. The meal prep power move for families and serious preppers.
Costco is built for meal preppers who think in volume. Their rotisserie chicken is legendary, their meat prices are unbeatable, and buying in bulk means you prep once and eat for weeks. The membership pays for itself if you meal prep regularly.
Walmart
The budget king for no-frills meal prep that actually works.
Walmart wins on price. Their Great Value brand makes meal prep accessible to almost any budget, and the grocery pickup service means you can plan your prep online without impulse buying. Not glamorous, but incredibly effective.
Aldi
The European discount secret weapon for budget-conscious meal preppers.
Aldi is where budget meal prep gets serious. Their limited selection is actually a feature — less decision fatigue, lower prices, and surprisingly high quality on staples. The catch: you need to be flexible and adapt to what's in stock.
Whole Foods
Premium quality proteins and specialty ingredients for the health-conscious prepper.
Whole Foods is expensive, full stop. But their protein quality is unmatched, and Amazon Prime members get real savings. The strategy: buy proteins and specialty items here, get staples somewhere cheaper. Quality over quantity.
Kroger
America's largest supermarket chain with strong store-brand protein and weekly digital coupons.
Kroger and its family of stores (Ralphs, Fred Meyer, King Soopers, Fry's) serve nearly every region of the US. Their Simple Truth brand rivals Whole Foods quality at Walmart pricing, and the Kroger app digital coupons make stacking savings on protein staples genuinely easy.
Publix
The Southeast favorite with legendary BOGO deals and a deli that doubles as meal prep HQ.
Publix dominates the Southeast US, and their BOGO (Buy One Get One) sales are among the best in American grocery. Their GreenWise brand is solid, and the deli/bakery is a cut above. For meal preppers, the key is timing your shopping around the weekly BOGO flyer.
Target
The one-stop shop where Good & Gather brand makes budget meal prep surprisingly easy.
Target may not be a traditional grocery store, but their Good & Gather brand has quietly become one of the best store brands in America. Combine it with the Target Circle app for 5% off with a RedCard, and you have a legitimate meal prep source — especially for college students and apartment dwellers.
Sam's Club
Costco's rival with the Scan & Go app and surprisingly great Member's Mark protein deals.
Sam's Club often lives in Costco's shadow, but their Member's Mark brand is excellent and their Scan & Go app is the best checkout experience in retail. For meal preppers, Sam's delivers bulk proteins at prices that compete with or beat Costco — especially on chicken and ground beef.
H-E-B
Texas pride meets serious meal prep value with unbeatable house brands and fresh meat quality.
H-E-B is consistently rated the best grocery store in America, and Texans are fiercely loyal for good reason. Their store brands (H-E-B, Hill Country Fare, Central Market) cover every price tier, and their meat market is one of the best in the business. If you live in Texas, this is your meal prep home base.
Safeway
West Coast staple with strong digital deals and Signature SELECT store brand savings.
Safeway (and its sibling stores Albertsons, Vons, Jewel-Osco) covers much of the western US. Their Just for U app delivers personalized deals, and Signature SELECT brand is a reliable budget choice. Not the cheapest, but the convenience and digital coupons make it work for meal preppers.
Sprouts Farmers Market
Natural and organic focus with a butcher shop and bulk bins that rival Whole Foods at lower prices.
Sprouts positions itself between Whole Foods and conventional grocers — natural/organic focus with better prices. Their butcher shop is excellent, the bulk bins save money on grains and legumes, and the weekly ad has some of the best protein deals in the natural grocery space.
WinCo Foods
The employee-owned bulk buying paradise with the best bulk bins and lowest prices in the West.
WinCo is the best-kept secret in western US grocery. Employee-owned, no-frills, and shockingly cheap. Their bulk bin section is enormous — possibly the best in any US grocery — and their everyday prices on staples beat Walmart. The catch: cash/debit only, bag your own groceries.
Loblaws
Canada's largest grocery chain with PC Optimum points and strong President's Choice brand protein options.
Loblaws is the anchor of Canadian grocery. Their President's Choice (PC) and No Name brands cover budget to premium, and the PC Optimum loyalty program is the best points system in Canadian retail. For meal preppers, the combination of quality PC products and strategic points earning makes Loblaws a smart home base.
No Frills
Canada's discount grocery champion with No Name brand staples at rock-bottom prices.
No Frills is the discount banner of Loblaws, and it is where budget-conscious Canadian meal preppers thrive. The store is stripped down — you bag your own groceries and the decor is minimal — but the prices on No Name brand staples are the lowest in Canadian grocery. PC Optimum points work here too.
Real Canadian Superstore
One-stop Canadian warehouse-style grocery with bulk sizes and the full PC and No Name lineup.
Real Canadian Superstore combines the selection of Loblaws with the pricing of No Frills, plus Joe Fresh clothing and housewares. Their bulk sizes rival Costco without a membership fee, and they carry the full President's Choice and No Name product lines. Great for Canadian families who meal prep in volume.
Metro
Quebec and Ontario grocery staple with Irresistibles brand and strong weekly flyer deals.
Metro serves Ontario and Quebec with a focus on quality and convenience. Their Irresistibles store brand covers everything from basics to premium, and the Metro & Moi loyalty program rewards regular shoppers. Not the cheapest, but excellent meat quality and frequent flyer deals on proteins.
Sobeys
Atlantic Canada's grocery champion with Compliments brand and Scene+ loyalty rewards.
Sobeys is a Canadian grocery icon, especially strong in Atlantic provinces and Ontario. Their Compliments store brand offers good value, and the Scene+ loyalty program (shared with Cineplex and Scotiabank) provides flexible rewards. Their meat department is a standout, with quality that rivals butcher shops.
Save-On-Foods
Western Canada's community grocer with Western Family brand and strong weekly deals on proteins.
Save-On-Foods dominates Western Canada with stores across BC, Alberta, Saskatchewan, and Manitoba. Their Western Family store brand is solid, and the More Rewards loyalty program is one of the better points systems. Known for good meat departments and a strong deli.
FreshCo
Sobeys' discount banner where cheap prices and no-frills shopping meet solid protein staples.
FreshCo is Sobeys' answer to No Frills — discount prices in a stripped-down format. You bag your own groceries, the store is simple, but the prices on basics are among the lowest in Canadian grocery. Great for budget-focused meal preppers who want quality proteins without the premium price tag.
Fast-Food Chains
Chick-fil-A
The fast-food chain that accidentally became a gym bro favorite.
Chick-fil-A is one of the easiest fast-food chains to eat high-protein at. Their grilled options are legitimately good, and with the right modifications you can hit 40-50g protein per meal under 500 calories. The key is avoiding the fried stuff and heavy sauces.
McDonald's
Yes, you can eat high-protein at McDonald's. Here's exactly how.
McDonald's gets a bad rap, but with the right order you can hit 40g+ protein for under $6. The trick is skipping the combos and building your own macro-friendly meal from the value menu and basic entrees.
Chipotle
The bodybuilder's fast-casual favorite. Customizable, protein-heavy bowls on demand.
Chipotle is arguably the best fast-food option for high-protein eating. Their build-your-own format lets you control macros precisely, and a well-ordered bowl can deliver 60g+ protein. The nutrition calculator on their site makes it easy to plan ahead.
Panera
Clean-label fast casual with transparent nutrition and solid protein options.
Panera positions itself as the 'clean' fast-casual chain, and their nutritional transparency is genuinely helpful for macro tracking. Their bowls and salads can hit 30-40g protein, and their breakfast is underrated for early-morning protein loading.
Subway
The most customizable fast-food protein for under $8. If you order right.
Subway's strength is total control over your build. Their protein options are lean, vegetables are unlimited, and a 6-inch sub with double meat is one of the best fast-food protein deals available. The key is knowing what to load up on and what to skip.
Wingstop
Wings and thighs loaded with protein — if you pick the right flavor and skip the sides.
Wingstop is a protein goldmine if you order smart. Bone-in and boneless wings are essentially pure chicken, and the right sauce choices keep calories reasonable. The key: classic bone-in wings have better macros than boneless (which are breaded), and dry rubs beat wet sauces for calorie control.
Raising Cane's
One thing done right — chicken fingers with simple macros and serious protein.
Raising Cane's keeps it absurdly simple: chicken fingers, crinkle fries, coleslaw, Texas toast, and Cane's sauce. That is the entire menu. For high-protein eaters, the simplicity is actually a strength — the chicken fingers are lightly breaded and protein-dense. Just skip the carb-heavy sides.
Popeyes
Bold Cajun-spiced chicken with high protein per piece — order blackened for the cleanest macros.
Popeyes chicken is heavily seasoned and flavorful, which makes eating high-protein more enjoyable. Their blackened chicken options are the star for macro-conscious eaters — significantly leaner than the fried options while keeping that signature Cajun flavor. The key is knowing the blackened menu exists.
Five Guys
Premium burgers with free toppings and a bunless option that is secretly a protein powerhouse.
Five Guys is not cheap and not low-calorie, but it can be surprisingly high-protein if you order right. The key: go bunless (lettuce wrap or bowl), load up on free toppings, and skip the fries. A double patty lettuce wrap with all the veggies is a legitimate high-protein meal.
Shake Shack
Premium fast casual burgers where quality beef and simple orders keep protein high.
Shake Shack is a step above typical fast food — better ingredients, no freezers, and transparent sourcing. Their burgers are 100% Angus beef with no hormones or antibiotics. For protein-focused eaters, a double ShackBurger without the bun is surprisingly macro-friendly for a premium burger joint.
Sweetgreen
The salad chain where real food meets real protein — bowls built for clean eating.
Sweetgreen is the gold standard for healthy fast-casual. Everything is seasonal, locally sourced, and transparently labeled. Their warm bowls and salads easily hit 30-40g protein, and the app makes customization effortless. Premium pricing, but you are paying for genuinely clean ingredients.
Cava
Mediterranean-inspired bowls with customizable protein and grain options built for macro tracking.
Cava is the Mediterranean answer to Chipotle — fully customizable bowls, pitas, and salads with transparent nutrition. Their grilled chicken and braised lamb are both high-protein, and the grain/green bases keep things balanced. For macro-conscious eaters, Cava offers some of the cleanest fast-casual options available.
Pokeworks
Fresh poke bowls loaded with raw fish protein and customizable macros.
Pokeworks brings Hawaiian poke to the mainland with fully customizable bowls. Raw fish (ahi tuna, salmon, shrimp) is one of the cleanest, highest-protein foods available in fast casual. The key is choosing the right base and not drowning your bowl in high-calorie sauces.
Taco Bell
The late-night protein hack with surprisingly macro-friendly options if you customize right.
Taco Bell is the most customizable fast-food chain in America. Their Power Menu is designed for protein, and you can modify nearly anything — swap beef for chicken, add black beans, go fresco style. At $2-3 per item, it is also one of the cheapest high-protein fast-food options.
Panda Express
American-Chinese fast food where teriyaki chicken and string bean chicken deliver solid protein.
Panda Express is the largest Asian fast-food chain in America, and certain entrees are surprisingly protein-friendly. The key is avoiding the breaded items (Orange Chicken, Beijing Beef) and choosing grilled/wok-tossed options. Pair with steamed rice or mixed veggies for a balanced bowl.
Wendy's
Fresh-never-frozen beef and grilled chicken options that make high-protein ordering easy.
Wendy's stands out with their fresh (never frozen) beef and solid grilled chicken lineup. Their Junior menu offers cheap protein, and the grilled chicken wrap and salads compete with any fast-food chain for macro-friendly meals. Plus, the $5 Biggie Bag is one of the best budget protein combos available.