I hated quotes like that in school. But as I get older, the general wisdom makes sense. 

Some of the leaner, protein-dense ingredient options that can help you hit 80-100 grams of protein consumption a day are not readily available on every store shelf. 

Let’s take my staples:
3 eggs 
80 grams of low fat paneer
250 grams of Skyr
25 grams of whey isolate 
1.5 cups of lentils/legumes 

Both the dairy products (excluding whey) are not readily available in store shelves. So I buy them for a week and keep them ready to go in the fridge. 

It’s not a bulk purchase. But 8-10 boxes of low-fat curd and 5 packets of low fat paneer are just in the fridge on Monday morning. And they’re consumed by Sunday.

The product in the picture is Milky Mists Low fat paneer. It contains 200 calories per 100 grams. That’s 33 percent fewer calories than the usual full-fat paneer.

More importantly, 50 percent of the calories are from protein. To paint a clearer picture, you consume 120 calories of regular paneer to get 10 grams of protein. You need to consume only 80 calories of low fat paneer to get the same 10 grams of protein. 

Takeaway 

A lot of ingredients that can help you get all the nutrients you need without consuming too much energy are not yet available on every store shelf.

You might have to make an effort to find it and stock.