A sports dietitian shares her weekly grocery list for protein-packed meals and snacks

I love peeking at what other shoppers are buying when I’m standing in the checkout line at the grocery store.

So getting to see what’s on sports dietitian Tatiana Vélez-Burgos’ weekly grocery list is a real treat.

Vélez-Burgos’ staples are packed with protein and fiber for easy, balanced meals that fit into her busy schedule and allow her to meet her goals even when she’s on the go.

Here are the five food staples she picks up from Publix every week to inspire your next grocery store trip.

1. Publix salmon

“I buy Publix salmon and try to cook it at least once a week for my family,” says Vélez-Burgos, who is the founder of Fuel Labs.

“Salmon is very rich in omega-3 fatty acids, which help reduce inflammation, and are beneficial for cognitive health and muscle repair. It’s a great source of protein too,” she says.

How to use it: There are many ways to add salmon to your diet. You can air fry, pan fry or grill it and pair it with vegetables and a carbohydrate for an easy lunch or dinner. “My favorite method of cooking it is pan-frying it and pairing it with white rice and green beans,” says Vélez-Burgos.

2. Tasty bite organic madras lentils

“I’m not plant-based, but I like having a plant-based meal every once in a while and I always reach for these ready-made lentils,” says Vélez-Burgos. “They are rich in fiber and packed with nutrients such as iron and magnesium, which support energy production, muscle function and cardiovascular health.”

How to use it: Add it to rice, mix it into soups or use it as a filling in tacos for a protein- and fiber-packed meal that will please everyone.

3. Chobani 20G protein Greek yogurt drinks

“I always stock up on Chobani 20G Protein Greek Yogurt Drinks as they help me meet my protein needs when I’m traveling or busy during the day,” says Vélez-Burgos.

“It’s made from farm-fresh milk fermented with live and active cultures, delivering billions of probiotics in every bottle so it supports gut health,” she says.

How to use it: With 20g of protein in every bottle, it’s an easy way to increase your intake without using protein powder, whether you make this part of your breakfast or have it as a snack as Vélez-Burgos does.

4. Driscoll’s fresh strawberries

“Strawberries are high in antioxidants and fiber, which have lots of benefits,” says Vélez-Burgos. “Antioxidants work to reduce the oxidation process caused by physical activity, while fiber helps digestion and maintains normal blood sugar levels.”

“Plus, they are so tasty so it really encourages me to reach for them daily and eat fruit every day.”

How to use it: “I always pick up a carton of berries for adding to yogurt or combining with dark chocolate for a snack,” says Vélez-Burgos.

5. Spindrift pineapple sparkling water

Hydration is important, but it doesn’t have to be boring according to Vélez-Burgos.

“Water is my top choice, but I always pick up these Spindrift Sparkling Waters. There’s a variety of flavors that are delicious and it makes hitting my water intake so much more interesting for me,” she says.

“They don’t have any added sugars or sweeteners, and they are still very tasty,” Vélez-Burgos adds. “I don’t drink them every day, but it’s nice to mix it up every once in a while.”