10 Strong
Sample Grocery List
Fuel for a Stronger, Leaner, Better You
If you’re ready to transform your body and your life, it starts here — in your grocery cart. The 10 Strong 10:1 Protein-to-Calorie Ratio Food List is your shortcut to building strength, burning fat, and feeling unstoppable.
Every food on this list delivers at least 1 gram of protein for every 10 calories — the sweet spot for:
✔ Maximizing muscle growth
✔ Accelerating recovery
✔ Fueling your body without unwanted calories
We’ve organized everything into clear, easy-to-use categories so you can shop with confidence:
• 🥩 Meats & Poultry – Lean, powerful protein staples for everyday meals
• 🐟 Seafood – Clean, high-protein fuel from the ocean
• 🥚 Eggs & Dairy – Versatile, nutrient-packed options for breakfast, snacks, and cooking
• 🌱 Legumes & Plant Proteins – Plant-based power sources with great protein density
• 🥦 Vegetables – Low-calorie, nutrient-rich produce to bulk up your meals without excess carbs
• 🥜 Other High-Ratio Options – Portable, high-impact choices like jerky, seitan, and protein bars
• 🛒 Supplemental Items – Smart grocery add-ons to make your meals complete
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10:1 Protein-to-Calorie Ratio Foods
(≥1 g protein per 10 calories)
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🥩 Meats & Poultry
• Chicken breast (skinless, cooked) – ~165 cal, 31 g protein (3.5 oz / 100 g)
• Turkey breast (skinless, cooked) – ~135 cal, 30 g protein (3.5 oz / 100 g)
• Pork tenderloin – ~143 cal, 26 g protein (3.5 oz / 100 g)
• Eye of round beef steak – ~140 cal, 26 g protein (3.5 oz / 100 g)
• Top sirloin steak (lean, grilled) – ~170 cal, 31 g protein (3.5 oz / 100 g)
• Prime rib (lean-trimmed) – ~230 cal, 30 g protein (3.5 oz / 100 g)
• Venison – ~158 cal, 30 g protein (3.5 oz / 100 g)
• Bison (lean) – ~145 cal, 29 g protein (3.5 oz / 100 g)
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🐟 Seafood
• Cod – ~90 cal, 20 g protein (3.5 oz / 100 g)
• Haddock – ~90 cal, 20 g protein (3.5 oz / 100 g)
• Tilapia – ~110 cal, 23 g protein (3.5 oz / 100 g)
• Halibut – ~140 cal, 27 g protein (3.5 oz / 100 g)
• Tuna (yellowfin, fresh) – ~120 cal, 25 g protein (3.5 oz / 100 g)
• Shrimp – ~99 cal, 24 g protein (3.5 oz / 100 g)
• Crab – ~97 cal, 21 g protein (3.5 oz / 100 g)
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🥚 Eggs & Dairy
• Egg whites – ~17 cal, 3.6 g protein (1 large / 33 g)
• Oikos Pro Greek Yogurt (Vanilla) – ~140 cal, 20 g protein (5.3 oz / 150 g)
• Greek Yogurt Pro (protein-fortified) – ~200 cal, 20 g protein (16 oz / 454 g)
• Skim milk – ~83 cal, 8 g protein (1 cup / 240 ml)
• Low-fat cottage cheese (1%) – ~80 cal, 11 g protein (½ cup / 113 g)
• Whey protein powder (isolate):
• Dymatize ISO100 – 110 cal, 25 g protein (1 scoop / 30 g)
• Optimum Nutrition Gold Standard Whey (Isolate Blend) – 120 cal, 24 g protein (1 scoop / 31 g)
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🌱 Legumes & Plant Proteins
• Lentils (cooked) – ~115 cal, 9 g protein (½ cup / 100 g)
• Edamame – ~120 cal, 12 g protein (1 cup / 155 g, shelled)
• Tempeh – ~195 cal, 20 g protein (3.5 oz / 100 g)
• Tofu (firm) – ~144 cal, 15 g protein (3.5 oz / 100 g)
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🥦 Vegetables
• Spinach (cooked) – ~41 cal, 5 g protein (1 cup / 180 g)
• Broccoli (cooked) – ~55 cal, 5 g protein (1 cup / 156 g)
• Brussels sprouts (cooked) – ~56 cal, 4 g protein (1 cup / 156 g)
• Asparagus (cooked) – ~27 cal, 3 g protein (1 cup / 134 g)
• Kale (cooked) – ~33 cal, 3 g protein (1 cup / 130 g)
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🥜 Other High-Ratio Options
• Seitan – ~120 cal, 23 g protein (3 oz / 85 g)
• Jerky (lean, low-sugar):
• Jack Link’s Turkey Jerky – 70 cal, 13 g protein (1 oz / 28 g)
• Krave Zero Sugar Beef Jerky – 80 cal, 14 g protein (1 oz / 28 g)
• Protein bars (low-calorie, high-protein):
• Quest Hero Protein Bar – 180 cal, 20 g protein (60 g bar)
• Built Bar – 130 cal, 17 g protein (49 g bar)
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🛒 Supplemental Items
(Smart grocery add-ons to make your meals complete)
🥪 Keto Bread & Low-Carb Wraps
• Sola Sweet & Buttery Bread – ~70 cal, 5 g protein, 2 g net carbs/slice
• Lewis Bake Shop Healthy Life Keto Bread – ~30 cal, 5 g protein, 0 g net carbs/slice
• Dave’s Killer Bread – Thin-Sliced Powerseed – ~70 cal, 3 g protein/slice (not keto but nutrient-dense)
• Mission Carb Balance Whole Wheat Tortillas – ~70 cal, 5 g protein, 4 g net carbs/tortilla
• Joseph’s Lavash Bread – ~60 cal, 5 g protein, 3 g net carbs/half sheet
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🍓 Low-Insulin-Impact Fruits
• Berries – Blueberries, strawberries, blackberries, raspberries
• Kiwi – High vitamin C, low GI, supports digestion
• Grapefruit – Low sugar, refreshing, fat-burning friendly
• Cherries (tart) – Anti-inflammatory, low GI
• Apples (Granny Smith) – Lower sugar, high fiber
• Pears – Gentle on blood sugar, high fiber
• Banana (ideal pre-workout) – ~105 cal, 27 g carbs, potassium-rich
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🥦 Best Vegetable Sides
• Cauliflower (fresh or riced)
• Zucchini (zoodles or sautéed)
• Bell peppers (raw or roasted)
• Cucumbers (hydrating, crisp)
• Green beans (light and versatile)
• Arugula or romaine (nutrient-rich salad base)
• Mushrooms (low-calorie umami boost)
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🌶 Flavor Boosters – Low Calorie, High Impact
• Hot Sauce: Frank’s RedHot, Cholula, Sriracha (in moderation)
• Condiments: Mustard, salsa (no sugar added)
• Light Mayo: Hellmann’s Light, Duke’s Light
• Light Ranch: Bolthouse Farms Classic Ranch Yogurt Dressing, Hidden Valley Light Ranch
• Other: Lemon juice, lime juice, zero-sugar marinades (G Hughes brand)
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🥤 Extras for Smoothies or Meal Building
• Unsweetened almond milk – ~30 cal/cup
• Cinnamon – Helps with blood sugar control
• Stevia or monk fruit – Zero-calorie sweeteners
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Why This List Works
This isn’t a fad — it’s real food you can find in any grocery store. We’ve included specific brands so you can maximize protein while keeping calories low, without guesswork.
When you stock your fridge, freezer, and pantry from this list, you make it almost impossible to fail. You’ll hit your protein goals, eat meals you enjoy, and fuel your body for strength, energy, and visible results.
Here’s the bottom line: Shop this list, cook from it, and stay consistent — you’ll see the difference in your body, energy, and confidence.
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Note: This is not an exhaustive list, but it’s a thorough starting point to put you on the fast track to a stronger, leaner, healthier you — the 10 Strong way.
Sample Daily Meal Plan
Daily Fuel for Maximum Strength & Minimal Calories
If you want to look better, feel better, and perform at your best, your day needs protein-rich, calorie-smart meals. That’s exactly what this guide delivers.
These are meal ideas — not rigid rules. You’ll find multiple breakfast, lunch, and dinner options here so you can pick what fits your taste, schedule, and lifestyle. Mix and match, repeat your favorites, or build your own using the same 10:1 protein-to-calorie principle.
Every option here is designed to:
✔ Keep you full and energized
✔ Support lean muscle growth and fat loss
✔ Use easy-to-find grocery items
✔ Taste great without sabotaging your goals
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🍳 Breakfast Options (Choose One or Build Your Own)
Breakfast #1 – Egg White Omelet & Oikos Pro
• 🥚 8 large egg whites → 29 g protein / 136 cal
• 🥣 1 serving Oikos Pro Greek Yogurt → 20 g protein / 140 cal
• 🥓 2 slices turkey bacon → 10 g protein / 70 cal
Total: 59 g protein / 346 cal
Breakfast #2 – Chicken & Eggs Power Plate
• 🍗 4 oz chicken breast → 31 g protein / 165 cal
• 🥚 2 whole eggs → 12 g protein / 140 cal
• 🥣 1 Oikos Pro Greek Yogurt → 20 g protein / 140 cal
Total: 63 g protein / 445 cal
Breakfast #3 – Whey Protein Smoothie
• 💪 1 scoop Dymatize ISO100 Whey → 25 g protein / 110 cal
• 🥛 1 cup skim milk → 8 g protein / 83 cal
• 🧀 ½ cup low-fat cottage cheese → 11 g protein / 80 cal
• 🥣 1 Oikos Pro Greek Yogurt → 20 g protein / 140 cal
Total: 64 g protein / 413 cal
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🥪 Lunch Options (Choose One or Build Your Own)
Lunch #1 – Prime Rib & Turkey Keto Sandwich
• 🥩 4 oz lean prime rib → 30 g protein / 230 cal
• 🍗 4 oz turkey breast → 28 g protein / 135 cal
• 🍞 4 slices keto bread → 12 g protein / 200 cal
Total: 70 g protein / 565 cal
Lunch #2 – Chicken Salad Wrap (Keto)
• 🍗 6 oz chicken breast → 42 g protein / 248 cal
• 🌯 2 low-carb tortillas → 10 g protein / 140 cal
• 🧀 1 oz low-fat cheese → 7 g protein / 50 cal
Total: 59 g protein / 438 cal (add Quest Bar for +20 g protein / +180 cal to hit 79 g)
Lunch #3 – Roast Beef & Swiss Sandwich
• 🥩 6 oz roast beef → 42 g protein / 252 cal
• 🧀 2 oz Swiss cheese → 14 g protein / 200 cal
• 🍞 4 slices keto bread → 12 g protein / 200 cal
Total: 68 g protein / 652 cal
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🍽 Dinner Options (Choose One or Build Your Own)
Dinner #1 – High-Protein Lasagna
• 🦃 6 oz lean ground turkey → 42 g protein / 270 cal
• 🧀 1 cup low-fat cottage cheese → 28 g protein / 160 cal
• 🍝 Protein pasta sheets (~2 oz dry) → 10 g protein / 200 cal
Total: 80 g protein / 630 cal
Dinner #2 – Sirloin + Edamame + Broccoli
• 🥩 8 oz sirloin steak → 62 g protein / 336 cal
• 🌱 1 cup edamame → 17 g protein / 120 cal
• 🥦 1 cup broccoli → 5 g protein / 55 cal
Total: 84 g protein / 511 cal
Dinner #3 – Prime Rib Bowl
• 🥩 8 oz lean-trimmed prime rib → 60 g protein / 460 cal
• 🌱 1 cup edamame → 17 g protein / 120 cal
• 🌿 1 cup spinach (cooked) → 5 g protein / 41 cal
Total: 82 g protein / 621 cal
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🍖 Snack Options (Pick One or Two to Fill the Gaps)
Jerky (lean, low-sugar)
• Jack Link’s Turkey Jerky – 13 g protein / 70 cal per oz
• Krave Zero Sugar Beef Jerky – 14 g protein / 80 cal per oz
Protein Bars (low-calorie, high-protein)
• Quest Hero Protein Bar – 20 g protein / 180 cal
• Built Bar – 17 g protein / 130 cal
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📅 Sample Day – Mix & Match
Here’s how a full day could look using these options:
Breakfast:
• 🥚 8 egg whites → 29 g / 136 cal
• 🥣 1 Oikos Pro Greek Yogurt → 20 g / 140 cal
• 🥓 2 slices turkey bacon → 10 g / 70 cal
Total: 59 g protein / 346 cal
Snack #1:
• 🍖 Jack Link’s Turkey Jerky (1 oz) → 13 g / 70 cal
Lunch:
• 🥩 4 oz lean prime rib → 30 g / 230 cal
• 🍗 4 oz turkey breast → 28 g / 135 cal
• 🍞 4 slices keto bread → 12 g / 200 cal
Total: 70 g protein / 565 cal
Snack #2:
• 🍫 Quest Hero Protein Bar → 20 g / 180 cal
Dinner:
• 🥩 8 oz sirloin steak → 62 g / 336 cal
• 🌱 1 cup edamame → 17 g / 120 cal
• 🥦 1 cup broccoli → 5 g / 55 cal
Total: 84 g protein / 511 cal
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Daily Totals:
• Protein: 246 g
• Calories: 1,872 cal
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Tip: These aren’t the only meals you can eat — they’re a blueprint. If you stick to the 10 Strong rule of at least 1 gram of protein per 10 calories, you can swap in your favorite foods and still crush your goals.
* Bonus: Eating Out
Fueling your transformation doesn’t have to be complicated. These are just simple examples to show how easy it can be — even in our daily hectic lives — to stay on track. A little bit of thought, a smart choice here and there, and before you know it, you’ll realize that you can make this life transformation happen without sacrificing quality of life or convenience.
The key? Consistency over perfection.
These are just quick examples, but there are plenty more options at most of your favorite restaurants. Have fun exploring online menus—you’ll be surprised how many high-protein, low-calorie meals are just one smart swap away from being 10 Strong approved.
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🍳 Breakfast Out – IHOP or Denny’s
IHOP – Simple & Fit Omelette (no pancakes, swap for fruit)
• Egg white omelette with spinach, mushrooms, onions, and 2 slices turkey bacon → ~30 g protein / ~250 cal
• Side of fresh fruit → ~2 g protein / ~70 cal
• Add an extra side of scrambled egg whites (4 eggs) → ~14 g protein / ~70 cal
Total: ~46 g protein / ~390 cal
Denny’s – Fit Slam (ask for extra egg whites, skip bread)
• Scrambled egg whites with spinach and tomatoes → ~20 g protein / ~120 cal
• Turkey bacon (2 slices) → ~10 g protein / 70 cal
• Add 4 extra egg whites → ~14 g protein / ~70 cal
Total: ~44 g protein / ~260 cal
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🥪 Lunch Out – Fast Food Edition
McDonald’s – Grilled Chicken Sandwich (no mayo)
• 1 Grilled Chicken Sandwich → ~27 g protein / 380 cal
• Add 6-piece grilled chicken McNuggets → ~25 g protein / 190 cal
Total: ~52 g protein / ~570 cal
Chick-fil-A – Grilled Chicken Nuggets (12 count) + Grilled Chicken Sandwich (no sauce)
• 12-count grilled nuggets → ~38 g protein / 200 cal
• Grilled chicken sandwich → ~29 g protein / 380 cal
Total: ~67 g protein / ~580 cal
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🥩 Dinner Out – Steakhouse Edition
Outback Steakhouse – 8 oz Sirloin + Steamed Broccoli + House Salad (light dressing)
• 8 oz sirloin → ~62 g protein / 336 cal
• 1 cup steamed broccoli → ~5 g protein / 55 cal
• House salad with light ranch → ~5 g protein / ~150 cal
Total: ~72 g protein / ~541 cal
LongHorn Steakhouse – 9 oz Renegade Sirloin + Asparagus + Side Salad (no cheese, light dressing)
• 9 oz sirloin → ~70 g protein / 380 cal
• 1 cup asparagus → ~4 g protein / 40 cal
• Side salad with light Italian → ~3 g protein / ~100 cal
Total: ~77 g protein / ~520 cal
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✅ Pro Tip: Most restaurants will gladly swap sides or double your protein if you ask. Stick to grilled meats, egg whites, and steamed veggies to keep meals 10 Strong—high in protein, low in wasted calories, and simple to fit into your lifestyle.
Jump To Easy Eating
Discover Easy Eating by 10 Strong—sample meals that help you lose weight, build lean muscle, and actually enjoy your food. Simple, protein-packed, and designed for real results.
