Low-Calorie, High-Protein Foods at Walmart

You want to eat healthy.
You want high protein.
You want low calories.

But you don’t want to spend $200 at Whole Foods for six things and a kombucha.

Enter Walmart.

Walmart is basically the king of affordable grocery shopping — especially if you know how to navigate the maze of frozen pizzas, discount cookies, and 4-pound bags of cheese puffs.

Can you eat high-protein, low-calorie meals using ONLY Walmart food?

Absolutely.

This guide will show you:

• The best grab-and-go high-protein options

• Cheap grocery items for meal prepping

• Zero-prep snacks to hit your macros

• Smart shopping swaps (because life’s too short for plain chicken breast 7 days a week)

Let’s fill that cart.

What Counts as Low-Calorie, High-Protein?

Our criteria:

• Protein: 20g+ per serving (the more, the better)

• Calories: Under 350 per serving (ideally lower)

• Bonus: Cheap and easy to find at any Walmart location

No complicated recipes. No meal-prep influencer nonsense. Just real food that fits your goals and your budget.

✅ Best High-Protein, Low-Calorie Walmart Grocery Items

1. Great Value Frozen Grilled Chicken Breast Strips

~110 Calories | ~22g Protein (per 3 oz)

Pre-cooked, frozen, and ready in minutes.

Throw these on:

• Salads

• Wraps

• Rice bowls

• Veggies

Meal prep cheat code.

2. Great Value Frozen Tilapia or Salmon Fillets

~100–150 Calories | ~22–25g Protein (per fillet)

Cheap, healthy, cooks in 10-15 minutes in the oven or air fryer.

Fish is a super underrated budget protein source.

3. Canned Tuna or Salmon (Great Value or Starkist)

~100 Calories | ~20–25g Protein (per can)

Buy it packed in water (not oil).

Eat it with:

• Rice

• Crackers

• Salad

• Right out of the can if you’re about that life

Cheap, portable, zero cooking required.

4. Dannon Light & Fit Greek Yogurt (4-pack)

~80 Calories | ~12g Protein (per container)

Great for:

• Breakfast

• Dessert replacement

• Midday snack attack

Pick vanilla or fruit-flavored — they’re all solid and under 100 calories.

5. Great Value Cottage Cheese (1% Low Fat)

~90 Calories | ~13g Protein (per 1/2 cup)

Unsexy but effective.

Add:

• Hot sauce

• Pepper

• Pineapple or fruit for sweetness

Or mix with protein powder for a weirdly delicious pudding.

6. Premier Protein Shakes (Available by the case)

~160 Calories | ~30g Protein

The GOAT of grab-and-go protein drinks.

Flavors:

• Chocolate

• Vanilla

• Caramel

• Cinnamon Roll (yes, it’s good)

Keep these in your fridge for when life gets busy.

7. Frozen Steamable Veggies (Great Value Brand)

~25–50 Calories | ~2–5g Protein (depending on veggie)

Not a protein powerhouse — but essential for filling out a meal without loading up calories.

Pair with chicken or fish for volume eating without busting your diet.

8. Mission Carb Balance Tortillas (Low Carb High Fiber)

~70 Calories | ~5g Protein (per tortilla)

Perfect for:

• Wraps

• Breakfast burritos

• Quick quesadillas

Won’t spike your carbs and keeps calories low.

9. Eggs or Liquid Egg Whites

Eggs: ~70 Calories | ~6g Protein
Egg Whites: ~25 Calories | ~5g Protein (per 3 tbsp)

The ultimate cheap, high-protein food.

Make:

• Scrambles

• Omelets

• Egg muffins

• Breakfast sandwiches

You’ll feel full for hours.

10. Great Value 93% Lean Ground Turkey or Chicken

~170 Calories | ~22g Protein (per 4 oz)

Affordable, versatile, and lighter than ground beef.

Make:

• Burgers

• Lettuce wraps

• Rice bowls

• Taco meat

Protein meal prep staple.

🚩 What to Avoid at Walmart (If You’re Watching Calories)

Not all "protein" foods are created equal.

Skip or limit:

• Protein bars with 300+ calories and 10g protein (useless)

• Sugary "protein" granolas

• Ready-made sandwiches or wraps loaded with mayo and cheese

• Full-fat dairy when low-fat exists

• Walmart bakery items pretending to be healthy (you know better)

Cheap Walmart Meal Ideas (High-Protein, Low-Calorie)

Meal 1: Chicken Rice Bowl

• Frozen grilled chicken strips

• Steamable broccoli

• 1/2 cup cooked rice

• Soy sauce or hot sauce

~350 Calories | ~35g Protein

Meal 2: Tuna Wrap

• Carb Balance tortilla

• 1 can tuna

• Mustard or light mayo

• Side of veggies

~300 Calories | ~30g Protein

Meal 3: Egg White Scramble

• 1/2 cup egg whites + 1 egg

• Spinach or bell peppers

• Hot sauce

• Slice of low-cal toast

~200 Calories | ~25g Protein

Meal 4: Protein Yogurt Bowl

• 1 container Light & Fit Greek yogurt

• 1 tbsp peanut butter powder

• Handful of berries

~150 Calories | ~15g Protein

Snack Ideas:

• Premier Protein Shake (~160 cals / 30g protein)

• Cottage cheese with fruit (~150 cals / 15g protein)

• Hard boiled eggs (~140 cals / 12g protein for 2 eggs)

• Deli turkey roll-ups (~100 cals / 20g protein for 4 oz)

Final Thoughts: Walmart is a High-Protein Goldmine (If You Shop Smart)

Forget the overpriced health food stores.

Walmart is a budget-friendly protein paradise if you:

• Shop the freezer aisle

• Stick to lean meats and seafood

• Load up on low-fat dairy

• Grab protein shakes for backup

• Skip the cookie aisle unless it’s cheat day

Eating healthy doesn’t need to cost a fortune — or take over your life.

Walmart has everything you need to hit your protein goals, stay full, and keep calories in check — all while keeping your wallet happy.