15 Budget-Friendly High-Protein Meals That Won’t Break the Bank
Eating high-protein meals doesn’t have to be expensive! You can fuel your body with nutritious, protein-packed dishes while staying on budget.
From hearty lentil soups to flavorful chicken stir-fries, these meals are packed with protein without costing a fortune. They’re easy to make, delicious, and perfect for meal prep.
Whether you’re looking for quick weeknight dinners or budget-friendly meal ideas, this list has something for everyone. Get ready to enjoy satisfying, protein-rich meals without breaking the bank!
1. One-Pan Garlic Butter Chicken & Rice (45g Protein Per Serving)
A simple, one-pan meal with juicy chicken and flavorful rice!
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 tablespoon butter
- 2 cloves garlic, minced
- 1 cup white or brown rice
- 2 cups chicken broth
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon paprika
- 1 teaspoon parsley (optional)
Instructions:
- Heat butter in a large pan over medium heat.
- Season chicken breasts with salt, black pepper, and paprika. Cook for 5 minutes per side until golden brown, then remove from the pan.
- In the same pan, sauté garlic for 30 seconds, then add rice and chicken broth.
- Place chicken back into the pan, cover, and simmer for 15 minutes until rice is tender.
- Garnish with parsley and serve.
Why It’s Budget-Friendly:
This dish uses affordable pantry staples like rice and chicken, making it cost-effective yet high in protein.
2. Spicy Tuna & Black Bean Wraps (42g Protein Per Serving)
A quick, protein-rich wrap with canned tuna and fiber-packed black beans!
Ingredients:
- 1 can (5 oz) tuna, drained
- ½ cup black beans, drained and rinsed
- 2 tablespoons Greek yogurt (or mayo)
- ½ teaspoon chili powder
- ½ teaspoon garlic powder
- 1 whole-wheat tortilla
- ½ cup shredded lettuce
Instructions:
- In a bowl, mix tuna, black beans, Greek yogurt, chili powder, and garlic powder.
- Spread the mixture onto a whole-wheat tortilla and top with shredded lettuce.
- Roll up the wrap, slice in half, and serve.
Why It’s Budget-Friendly:
Canned tuna and black beans are some of the cheapest protein sources, and whole-wheat tortillas are an affordable, high-fiber carb.
3. Scrambled Eggs with Cottage Cheese & Spinach (38g Protein Per Serving)
A high-protein, budget-friendly breakfast or dinner option packed with healthy fats!
Ingredients:
- 3 large eggs
- ½ cup cottage cheese
- 1 cup spinach, chopped
- ½ teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon olive oil
Instructions:
- Heat olive oil in a pan over medium heat.
- Whisk together eggs, salt, and black pepper.
- Pour eggs into the pan and scramble for 1–2 minutes.
- Stir in cottage cheese and spinach, cooking for another 1–2 minutes until creamy.
- Serve warm.
Why It’s Budget-Friendly:
Eggs and cottage cheese are cheap, protein-packed ingredients that make this meal nutrient-dense and cost-effective.
4. Lentil & Chicken Soup (40g Protein Per Serving)
A hearty, protein-rich soup made with lentils and shredded chicken!
Ingredients:
- 1 lb boneless, skinless chicken thighs
- 1 cup dry lentils
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 cups chicken broth
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon cumin
Instructions:
- In a pot, sauté onion and garlic over medium heat for 2 minutes.
- Add chicken thighs, lentils, chicken broth, salt, black pepper, and cumin.
- Bring to a boil, then simmer for 25–30 minutes until chicken is tender.
- Shred the chicken and stir back into the soup before serving.
Why It’s Budget-Friendly:
Lentils are one of the cheapest plant-based protein sources, and chicken thighs are more affordable than chicken breasts.
5. Peanut Butter & Banana Protein Smoothie (35g Protein Per Serving)
A budget-friendly protein smoothie with simple, affordable ingredients!
Ingredients:
- 1 scoop whey protein powder (or plant-based protein)
- 1 banana
- 1 tablespoon peanut butter
- 1 cup milk (or almond milk)
- ½ teaspoon cinnamon (optional)
Instructions:
- Blend all ingredients together until smooth.
- Pour into a glass and enjoy.
Why It’s Budget-Friendly:
Peanut butter and bananas are cheap yet nutrient-dense, and protein powder stretches your protein intake without adding expensive ingredients.
6. Ground Turkey & Cabbage Stir-Fry (42g Protein Per Serving)
A simple, flavorful stir-fry using budget-friendly ground turkey and cabbage!
Ingredients:
- 1 lb ground turkey
- 2 cups shredded cabbage
- 1 teaspoon soy sauce (or coconut aminos)
- 1 teaspoon olive oil
- ½ teaspoon garlic powder
- ½ teaspoon black pepper
- ½ teaspoon red pepper flakes (optional)
Instructions:
- Heat olive oil in a skillet over medium heat.
- Add ground turkey and cook for 5–6 minutes, breaking it apart as it browns.
- Stir in shredded cabbage, soy sauce, garlic powder, black pepper, and red pepper flakes.
- Cook for another 3–4 minutes until the cabbage softens.
- Serve hot.
Why It’s Budget-Friendly:
Ground turkey is cheaper than beef, and cabbage is an affordable, fiber-rich veggie that stretches the meal.
7. Black Bean & Egg Tacos (37g Protein Per Serving)
A budget-friendly high-protein meal using eggs and black beans in soft tacos!
Ingredients:
- 3 large eggs
- ½ cup black beans, drained and rinsed
- 2 small whole-wheat tortillas
- 1 teaspoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon cumin
- 2 tablespoons shredded cheese (optional)
Instructions:
- Heat olive oil in a pan over medium heat.
- Whisk eggs, salt, black pepper, and cumin, then scramble for 2–3 minutes.
- Add black beans and cook for 1 more minute.
- Spoon into whole-wheat tortillas, top with shredded cheese, and serve.
Why It’s Budget-Friendly:
Eggs and beans are two of the cheapest protein sources, and tortillas make for an affordable, filling meal.
8. Tuna & Chickpea Salad (39g Protein Per Serving)
A high-protein, no-cook meal made with affordable canned tuna and chickpeas!
Ingredients:
- 1 can (5 oz) tuna, drained
- ½ cup chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
Instructions:
- In a bowl, combine tuna, chickpeas, olive oil, lemon juice, salt, black pepper, and garlic powder.
- Mix well and serve as a salad or with whole-grain crackers.
Why It’s Budget-Friendly:
Canned tuna and chickpeas are cheap, protein-rich pantry staples, making this meal nutritious and affordable.
9. Chicken & Brown Rice Bowl (45g Protein Per Serving)
A simple, high-protein meal that’s easy to prep in bulk!
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 cup cooked brown rice
- 1 teaspoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon paprika
Instructions:
- Heat olive oil in a pan over medium heat.
- Season chicken breasts with salt, black pepper, and paprika, then cook for 5–6 minutes per side until golden brown.
- Slice chicken and serve over brown rice.
Why It’s Budget-Friendly:
Brown rice is cheap and filling, and chicken breasts are a cost-effective protein source when bought in bulk.
10. Cottage Cheese & Peanut Butter Protein Bowl (40g Protein Per Serving)
A quick, no-cook high-protein meal perfect for a snack or light dinner!
Ingredients:
- 1 cup cottage cheese
- 1 tablespoon peanut butter
- ½ teaspoon cinnamon
- ½ teaspoon vanilla extract (optional)
Instructions:
- In a bowl, mix cottage cheese, peanut butter, cinnamon, and vanilla extract until combined.
- Serve as is or with a few chopped nuts for extra crunch.
Why It’s Budget-Friendly:
Cottage cheese and peanut butter are affordable, protein-rich ingredients that create a satisfying, high-protein meal.
11. Simple Beef & Veggie Skillet (48g Protein Per Serving)
A quick, one-pan meal with budget-friendly ground beef and mixed vegetables!
Ingredients:
- 1 lb ground beef (80/20 or lean)
- 1 cup frozen mixed vegetables
- 1 teaspoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon paprika
Instructions:
- Heat olive oil in a large skillet over medium heat.
- Add ground beef, season with salt, black pepper, garlic powder, and paprika, and cook for 5–6 minutes, breaking it apart as it browns.
- Stir in frozen mixed vegetables and cook for another 4 minutes until tender.
- Serve hot.
Why It’s Budget-Friendly:
Ground beef is cheaper than steak, and frozen vegetables are affordable and last longer than fresh produce.
12. High-Protein Lentil & Egg Scramble (41g Protein Per Serving)
A protein-packed vegetarian meal with eggs and budget-friendly lentils!
Ingredients:
- 3 large eggs
- ½ cup cooked lentils
- 1 teaspoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ¼ teaspoon cumin (optional)
Instructions:
- Heat olive oil in a pan over medium heat.
- Whisk together eggs, salt, black pepper, and cumin.
- Pour eggs into the pan and scramble for 2 minutes.
- Stir in cooked lentils, cooking for another 1–2 minutes.
- Serve warm.
Why It’s Budget-Friendly:
Lentils are one of the cheapest protein sources, and eggs are an affordable way to boost protein intake.
13. Canned Salmon & Rice Bowl (44g Protein Per Serving)
A quick, affordable seafood meal using canned salmon and rice!
Ingredients:
- 1 can (5 oz) salmon, drained
- 1 cup cooked rice (white or brown)
- 1 teaspoon soy sauce
- ½ teaspoon garlic powder
- ½ teaspoon black pepper
- 1 teaspoon olive oil
Instructions:
- Heat olive oil in a pan over medium heat.
- Add canned salmon, season with garlic powder, black pepper, and soy sauce, and stir-fry for 2 minutes.
- Stir in cooked rice and cook for another 3 minutes.
- Serve warm.
Why It’s Budget-Friendly:
Canned salmon is cheaper than fresh fish but still rich in protein and omega-3s, and rice is an affordable, filling carb.
14. Baked Chicken Drumsticks with Roasted Potatoes (46g Protein Per Serving)
A high-protein meal using budget-friendly chicken drumsticks!
Ingredients:
- 4 chicken drumsticks
- 1 teaspoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon paprika
- 1 cup diced potatoes
Instructions:
- Preheat oven to 400°F (200°C).
- Toss chicken drumsticks with olive oil, salt, black pepper, and paprika.
- Spread diced potatoes on a baking sheet.
- Bake for 35 minutes, flipping halfway through.
- Serve hot.
Why It’s Budget-Friendly:
Chicken drumsticks are one of the cheapest cuts of chicken, and potatoes are an affordable, nutrient-dense carb.
15. Budget-Friendly Protein Pancakes (39g Protein Per Serving)
A simple, high-protein pancake recipe using affordable ingredients!
Ingredients:
- 1 scoop protein powder
- 2 eggs
- ½ cup oats
- ½ teaspoon cinnamon
- ¼ cup milk (or almond milk)
Instructions:
- Blend all ingredients until smooth.
- Heat a non-stick pan over medium heat.
- Pour small amounts of batter into the pan, cooking for 2 minutes per side.
- Serve with a drizzle of honey or peanut butter.
Why It’s Budget-Friendly:
Oats and eggs are cheap and nutritious, and protein powder stretches your protein intake for less cost.
