High Protein Foods at Walmart - Protein Haul

If you’re crushing 5-day splits and eyeing serious muscle, Walmart’s your spot to load up on foods that power your lifts, spark recovery, and keep the gains rolling. These picks are high-protein, carb-smart, and fat-friendly, perfect for stacking with MuscleTech’s Nitro-Tech and EuphoriQ. Let’s build that grocery list to match your hustle!

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Protein’s your foundation—aim for 1.4-2.2g/kg body weight (~110-180g for a 180-lb dude) to drive muscle synthesis and repair those fibers you’re tearing up.

• Why : Lean and mean, ~26g protein/100g, low fat (~2g). Hits protein macros without piling on calories. Grill, bake, or shred for meal prep.
• Bodybuilding Hack : Grab 5-10 lbs for the week. Season with low-sodium spices and pair with rice for post-workout meals to spike protein synthesis (~2-3g leucine/meal).
• Science : A 2018 Nutrients study says 20-40g protein/meal maxes muscle growth—4 oz chicken nails it.

• Why : ~22g protein/100g, ~7g fat. Versatile for burgers, tacos, or bowls, keeps your diet fresh so you don’t quit.
• Bodybuilding Hack : Mix with diced onions and peppers for high-protein, low-carb meals when cutting. Swap for beef to save cash and fat.
• Science : High-protein diets (1.6-2.2g/kg) boost lean mass, per a 2017 Journal of the International Society of Sports Nutrition meta-analysis.

• Why : ~6g protein/egg, ~5g fat, plus choline for brain and muscle function. Whole eggs for bulking; whites for cutting (~3.6g protein/white).
• Bodybuilding Hack : Boil a dozen for snacks or scramble 3 whole eggs + 6 whites for ~30g protein. Toss in veggies for micronutrients.
• Science : A 2016 American Journal of Clinical Nutrition study found whole eggs boost muscle protein synthesis better than whites alone.

• Why : ~10g protein/100g, zero fat, plus probiotics for gut health. Casein protein slows digestion for overnight recovery.
• Bodybuilding Hack : Mix with berries or a scoop of Nitro-Tech (30g protein) for a 40g protein dessert. Skip flavored ones—too much sugar.
• Science : Casein’s slow release cuts muscle breakdown, per a 2015 Journal of Nutrition study.

• Why : ~25g protein/5 oz can, near-zero carbs/fat. Cheap, portable, perfect for quick meals when you’re slammed.
• Bodybuilding Hack : Drain and mix with avocado or mustard for a high-protein, low-calorie lunch. Pick water-packed, not oil.
• Science : Frequent protein meals (every 3-4 hours) optimize growth, says a 2014 Journal of Nutrition review—tuna’s a clutch hit.

Carbs are your energy plug, powering deadlifts and keeping glycogen loaded. Aim for 4-7g/kg (~300-550g for 180 lbs) if bulking, less (~2-4g/kg) if cutting.

• Why : ~45g carbs/cup (cooked), digests fast for post-workout glycogen reload. Low fiber won’t bloat you mid-session.
• Bodybuilding Hack : Cook 5-10 cups weekly, pair with chicken and hot sauce for 50g carbs + 30g protein meals. Matches EuphoriQ’s pre-workout energy (300mg paraxanthine).
• Science : High-carb diets boost resistance training performance, per a 2018 Sports Medicine study.

• Why : ~26g carbs/100g, plus potassium and vitamin A for muscle function and recovery. Slower-digesting for steady energy.
• Bodybuilding Hack : Bake a batch, mash with cinnamon, and eat pre-workout for 50-70g carbs. Keeps you full without crashing.
• Science : Complex carbs improve endurance and strength, says a 2017 Journal of Applied Physiology study.

• Why : ~27g carbs/½ cup (dry), with fiber and B-vitamins for steady energy. Ideal for breakfast or pre-gym fuel.
• Bodybuilding Hack : Blend 1 cup oats with 1 scoop Nitro-Tech and a banana for ~60g carbs, 30g protein—perfect pre-workout.
• Science : Oats’ beta-glucans support recovery, per a 2016 Nutrients study.

Fats keep testosterone pumping and joints smooth—target 0.5-1g/kg (~40-80g for 180 lbs). Don’t skimp, but don’t overpour.

• Why : ~15g fat/100g, mostly monounsaturated, plus potassium for pumps. Supports hormone production for muscle growth.
• Bodybuilding Hack : Smash half an avocado on rice cakes with tuna for a 20g fat, 25g protein meal. Fuels recovery like Nitro-Tech post-workout.
• Science : Mono fats boost testosterone, per a 2016 Journal of Steroid Biochemistry study.

• Why : ~16g fat/2 tbsp, ~7g protein. Calorie-dense for bulking, no added sugar in natural versions.
• Bodybuilding Hack : Spread 2 tbsp on oats or blend into Nitro-Tech shakes for ~200kcal, 16g fat. Measure it—easy to go overboard.
• Science : Fats aid recovery and energy, says a 2015 Sports Medicine review.

• Why : ~14g fat/tbsp, anti-inflammatory omega-9s. Easy way to add calories without bulk when bulking.
• Bodybuilding Hack : Drizzle 1 tbsp over chicken and rice for ~120kcal, 14g fat. Use for cooking to hit macros without flavor overload.
• Science : Olive oil reduces muscle inflammation, per a 2019 Nutrients study.

Micronutrients keep you firing—muscle contractions, immunity, and recovery all need ‘em. Load up cheap and smart.

• Why : Low-carb (~7g/100g), packed with vitamin C, K, and folate to fight inflammation and aid recovery. Keeps you full when cutting.
• Bodybuilding Hack : Steam 2 cups with chicken for ~15g carbs, tons of micronutrients. Supports gut health like MuscleTech’s stack.
• Science : Cruciferous veggies cut oxidative stress, per a 2017 Journal of Clinical Biochemistry study.

• Why : ~3g carbs/100g, loaded with iron and magnesium for muscle function and pumps. Low-calorie for cutting phases.
• Bodybuilding Hack : Toss 2 cups into shakes or eggs for near-zero calories, max nutrients. Fuels your EuphoriQ-powered lifts.
• Science : Magnesium boosts strength, says a 2016 Journal of Sports Sciences study.

• Why : ~23g carbs/100g, high potassium for cramps and glycogen reload. Quick energy like EuphoriQ’s paraxanthine boost.
• Bodybuilding Hack : Eat 1-2 pre-workout with Greek yogurt for ~50g carbs, 10g protein. Cheap carb hit for heavy squats.
• Science : Potassium aids muscle contraction, per a 2015 European Journal of Applied Physiology study.

Bodybuilding’s a grind, so grab extras to make recovery and prep easy, especially when life’s hectic.

• Why : ~12g carbs/100g, antioxidants to fight muscle soreness. Low-calorie sweetness for shakes or yogurt.
• Bodybuilding Hack : Blend 1 cup with Nitro-Tech for a 40g protein, 20g carb shake that tastes like a cheat meal but keeps you lean.
• Science : Antioxidants reduce DOMS, per a 2018 Journal of Sports Medicine study.

• Why : ~1g carb/100ml, ~1g fat. Low-calorie mixer for Nitro-Tech shakes or oats when you’re watching macros.
• Bodybuilding Hack : Use 1 cup in shakes for ~30kcal, keeps it lean vs. dairy milk. Hydrates like you need for Nitro-Tech’s creatine.
• Science : Low-calorie fluids aid hydration, says a 2016 Nutrition Reviews study.

• Why: ~20g protein/bar, ~15g carbs, ~5g fat. Emergency protein hit when you’re on the go—beats missing macros.
• Bodybuilding Hack: Keep 2-3 in your gym bag for post-workout or late nights. Pick low-sugar ones (under 5g).
• Science: Protein timing supports gains, per a 2013 Journal of the International Society of Sports Nutrition study.

• Budget Tip : Go Great Value for chicken, turkey, eggs, rice, and oats—keeps it cheap (~$50-70/week). Splurge on olive oil or Quest bars if you’re stacked.
• Macro Split: For a 180-lb dude bulking (~3000kcal):
  • Protein : 150g (~600kcal, 20%) → 2 lbs chicken, 1 dozen eggs, 1 tub Greek yogurt, 2 cans tuna.
  • Carbs : 400g (~1600kcal, 50%) → 5 lbs rice, 2 lbs sweet potatoes, 2 lbs bananas, 1 lb oats.
  • Fats : 100g (~900kcal, 30%) → 1 avocado, 1 jar peanut butter, 1 bottle olive oil.
• Weekly Haul:
  • Protein : 5 lbs chicken breast, 2 lbs ground turkey, 2 dozen eggs, 32 oz Greek yogurt, 4 cans tuna (~$20-25).
  • Carbs : 5 lbs white rice, 3 lbs sweet potatoes, 2 lbs bananas, 42 oz oats (~$10-15).
  • Fats : 2 avocados, 28 oz peanut butter, 17 oz olive oil (~$10-15).
  • Veggies/Fruit : 2 lbs broccoli, 10 oz spinach, 1 lb frozen berries (~$8-10).
  • Extras : 64 oz almond milk, 6 Quest bars (~$10-15).
  • Total : ~$60-80, covers 5-7 days.
• Prep Hack : Spend 2 hours Sunday cooking—grill chicken, boil rice, bake sweet potatoes, hard-boil eggs. Portion into containers (e.g., 6 oz chicken, 1 cup rice, 1 cup broccoli) for grab-and-go. Blend Nitro-Tech shakes for 30g protein hits.

• Nitro-Tech : 30g protein, 3g creatine/scoop. Blend with oats and peanut butter post-workout for ~50g protein, 40g carbs, 16g fat. Replaces 1-2 meals to save time.

• EuphoriQ Boogieman Punch (1 scoop pre-workout) : 300mg paraxanthine for clean focus. Mix with water or eat a popsicle 30 min before bench press to smash PRs.

• Balance Macros : Don’t skimp on protein – aim for 1g per pound of your lean bodyweight, fill the rest with carbs/fats for energy and testosterone.
• Calories : Bulking? Aim for a moderate surplus. Cutting? Drop carbs to ~200-300g, keep protein high. Use avocado/olive oil lightly when lean.
• Quality : Skip sugary yogurts or junk carbs (cookies). Check labels—aim for <5g added sugar/serving.
• Budget : If cash is tight, prioritize chicken, eggs, rice, and oats (~$30/week). Skip bars or berries till you’re flush.

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