The Best Protein Sources (That Are Easy to Find & Actually Eat)

When it comes to eating enough protein, most people don’t fail because they can’t — they fail because it feels hard to figure out what to buy, how to cook it, or how to afford it consistently.

The good news? You don’t have to live on dry chicken breast or fancy powders. There are tons of everyday protein sources you can find at any grocery store, whether you’re cooking at home or grabbing something quick on the go.

The Most Practical & Widely Available Protein Sources

Chicken

Why it’s great: Cheap, easy to find anywhere, versatile for meal prep. From rotisserie chickens to grilled tenders, it’s everywhere.
Best ways: Baked, air-fried, shredded for salads, or even cold straight from the fridge.

Eggs

Why it’s great: One of the cheapest proteins on the planet. You can make them scrambled, hard-boiled, poached, or turned into omelets.
Also: Liquid egg whites are super easy for adding protein without fat.

Ground Beef & Steak

Why it’s great: Available in every grocery store in different leanness levels (80/20, 90/10, 96/4). Also easy to portion and freeze.
Budget tip: Ground beef is often cheaper than chicken per gram of protein.

Canned Tuna & Salmon

Why it’s great: No cooking required, crazy shelf life, packs easily for work or trips.
Tip: Mix with a little mustard or light mayo for quick sandwiches or wraps.

Greek Yogurt

Why it’s great: Easy to find, loaded with protein (double regular yogurt), can be eaten sweet or savory.
Tip: Top with fruit & honey, or mix with a ranch packet for a high-protein veggie dip.

Cottage Cheese

Why it’s great: One of the highest protein dairy options. Eat it straight, with fruit, or even stirred into scrambled eggs.
Fun fact: A single tub can have ~50+ grams of protein.

Protein Powders & RTD Shakes

Why it’s great: Found in every grocery store, pharmacy, or gas station these days. Fast, no prep, and usually tasty.
Use for: Filling the gaps when you’re busy or after workouts.

Protein That’s Everywhere (Even When Traveling)

Fast Food: Grilled chicken sandwiches, egg bites, even some burger patties without the bun.
Gas Stations: Hard boiled eggs, jerky, Greek yogurt cups, ready-to-drink protein shakes.
Supermarkets: Rotisserie chicken, pre-cooked shrimp, sliced deli meats (look for lower sodium).

Keep It Simple

Most people overcomplicate protein.

You don’t need exotic powders, rare meats, or to eat six times a day. If you get a mix of chicken, eggs, beef, yogurt, and maybe a protein shake here or there, you’re doing 90% better than the average person.

Focus on consistency over perfection, and remember — the best protein sources are the ones you’ll actually eat every day.

Bottom line:

Look for proteins that are easy to buy, prep, and eat.
Mix up your sources so you don’t get bored.
Keep a few “emergency” options on hand (cans of tuna, protein bars, pre-made shakes).

Tommy's Take by Tommy Pomatico 7/7