If your goal is to slim down while packing on lean muscle, you don’t have to spend hours meal-prepping or drop a fortune at specialty health stores. Fitness coach Brandon Johnson says some of the most effective high-protein, low-calorie foods are sitting right on the shelves at Walmart.
“If you’re trying to lose the gut and build muscle, here’s some great high-protein, low-calorie grabs you can get from Walmart,” Johnson shares.
Here are the four items he says can transform your grocery cart—and your fitness results:
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1. Savory Turkey Sausage
“First, I got you one to add to your breakfast,” Johnson says. “These turkey sausages. You get 11 grams of protein for only 90 calories. And they also have the same thing in chicken and maple.”
These lean sausages are a convenient way to start your morning with protein, helping to keep you full and energized without blowing your calorie count.
2. Canned Tuna
For quick meals on the go, Johnson swears by tuna.
“If you’re in a hurry, these canned tunas come in clutch. In just one can, you get 30 grams of protein for only 130 calories. Mix it with avocado, some spices—put it on a sandwich—you’re set to go.”
Tuna is a powerhouse protein that’s budget-friendly and versatile, making it a staple for muscle growth and fat loss alike.
3. Quest Pizza
Because no plan works if you feel deprived, Johnson has a smarter swap for comfort food.
“And I know you be craving pizza sometime. Quest Pizza is not bad. Half the pizza is 28 grams of protein and only 350 calories. You split half of this with your girl, you set.”
It’s a guilt-free way to satisfy cravings while still hitting your protein goals.
4. Salmon Fillets
Rounding out his list, Johnson points to frozen salmon as a go-to option for healthy weeknight dinners.
“These salmon fillets—you can throw these in the air fryer, they’re ready in 10 minutes, and you get 23 grams of protein for only 180 calories. And there’s four in the entire bag.”
Salmon delivers protein and heart-healthy omega-3s, making it one of the best foods you can add to your muscle-building meal plan.
The bottom line
By leaning on simple, high-protein, low-calorie staples like turkey sausage, canned tuna, protein-packed pizza, and salmon fillets, you’re fueling your body with the nutrients it needs to burn fat while building lean muscle.
He emphasizes that it’s not about perfection, but consistency. “It’s about smart, consistent choices,” he says. “And Walmart’s got plenty of them.”
The bottom line? Sustainable progress comes from making healthier swaps you actually enjoy, so you’ll stick with them long-term. With easy grocery finds like these, Johnson says anyone can create meals that are satisfying, budget-friendly, and supportive of their fitness goals.
