14 Cheap Protein-Packed Meals

This website contains affiliate links. As an Amazon Associate, I earn from qualifying purchases. The content on this website was created with the help of AI.

Eating nutritious, high-protein food doesn’t have to drain your wallet. We’ve assembled 14 cheap protein-packed meals that deliver maximum nutrition without the hefty price tag.

These recipes combine affordable protein sources like beans, eggs, and budget cuts of meat with flavorful ingredients to create satisfying dishes that will keep you energized throughout the day!

Tuna and White Bean Salad

This Tuna and White Bean Salad is a quick and tasty option that’s packed with protein.

The combination of tender white beans and flavorful tuna creates a satisfying, filling, and nutritious meal.

The freshness of herbs and a tangy dressing bring everything together, making every bite enjoyable.

Not only is this salad easy to whip up, but it’s also budget-friendly, making it perfect for anyone looking for cheap protein-packed meals.

Whether you’re having it for lunch or a light dinner, this salad is sure to please!

Ingredients

• 1 can of tuna, drained
• 1 can of white beans, rinsed and drained
• 1/4 cup red onion, thinly sliced
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions

1. Combine the drained tuna and white beans in a large bowl, breaking the tuna into chunks.
2. Add the sliced red onion and chopped parsley to the bowl.
3. Whisk together the olive oil, red wine vinegar, salt, and pepper in a small bowl.
4. Pour the dressing over the tuna and bean mixture, tossing gently to combine.
5. Serve immediately or refrigerate for 30 minutes to let the flavors meld.

Cottage Cheese and Pineapple Bowl

This Cottage Cheese and Pineapple Bowl is a refreshing and nutritious option for anyone looking to enjoy cheap protein-packed meals.

The creamy texture of cottage cheese pairs beautifully with the sweet, juicy pineapple, making it a delightful treat at any time of day.

Plus, it’s incredibly simple to prepare, requiring no cooking at all!

The combination of protein from the cottage cheese and natural sugars from the pineapple satisfies your hunger and provides energy to keep you going.

Whether you have it as a quick breakfast or a light snack, this bowl is sure to hit the spot.

Ingredients

• 1 cup cottage cheese
• 1 cup fresh pineapple, diced
• Fresh mint leaves for garnish

Instructions

1. In a bowl, add the cottage cheese as your base.
2. Top with diced pineapple, spreading it evenly over the cottage cheese.
3. Garnish with fresh mint leaves for an added touch of flavor.
4. Enjoy immediately, or refrigerate for a refreshing snack later!

Egg and Spinach Breakfast Wrap

The Egg and Spinach Breakfast Wrap is a delightful way to start your day. It’s packed with protein and nutrients, combining fluffy scrambled eggs with fresh spinach for a tasty, healthy breakfast.

Plus, it’s quick and easy to make, perfect for busy mornings.

With the blend of savory eggs and vibrant spinach wrapped in a warm tortilla, this meal is satisfying and versatile.

You can customize it with your favorite toppings or add ingredients like cheese or salsa for an extra kick. Enjoy this simple, protein-packed wrap that keeps you energized throughout the day!

Ingredients

• 2 large eggs
• 1 cup fresh spinach, chopped
• Salt and pepper to taste
• 1 tablespoon olive oil
• 1 whole wheat tortilla
• Optional: shredded cheese, salsa, or avocado for topping

Instructions

1. Whisk the eggs in a bowl and season with salt and pepper.
2. In a skillet, heat the olive oil over medium heat. Add the chopped spinach and sauté for 1-2 minutes until wilted.
3. Pour the whisked eggs into the skillet with the spinach. Cook, stirring gently, until the eggs are set and fluffy.
4. Warm the tortilla in another skillet for about 30 seconds on each side.
5. Place the egg and spinach mixture in the center of the tortilla. Add any optional toppings you desire.
6. Wrap the tortilla tightly, folding in the sides as you roll it up. Slice in half and enjoy!

Chickpea Salad with Quinoa

This Chickpea Salad with Quinoa is a delightful blend of refreshing and filling flavors.

Packed with protein from chickpeas and quinoa, it’s a smart way to enjoy a nutritious meal without breaking the bank.

The combination of fresh vegetables, herbs, and a zesty dressing makes it a light yet satisfying dish.

Not only is this salad simple to prepare, but it also comes together quickly, making it perfect for busy days.

Whether you’re looking for a quick lunch or a side dish for dinner, this recipe fits the bill for cheap, protein-packed meals that are delicious and healthy.

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 bell pepper, diced
• 1 cucumber, diced
• 1/4 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. Rinse the quinoa under cold water. Combine the quinoa and water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed. Fluff with a fork and let cool.
2. Combine the chickpeas, bell pepper, cucumber, red onion, and parsley in a large mixing bowl.
3. Whisk together the olive oil, lemon juice, salt, and pepper in a small bowl.
4. Add the cooled quinoa to the vegetable mixture and pour the dressing over it. Toss everything together until well combined.
5. Chill in the refrigerator for 30 minutes before serving to allow the flavors to meld.

Black Bean Tacos with Avocado

Black bean tacos with avocado are a delicious, budget-friendly meal option that packs a protein punch.

The creamy texture of avocado and the hearty black beans make these tacos satisfying and full of flavor.

They’re easy to whip up, making them a great choice for a quick weeknight dinner or a casual gathering with friends.

This recipe allows you to customize your tacos with fresh veggies and your favorite toppings. It’s ideal for anyone looking for cheap, protein-packed meals that don’t compromise on taste.

Plus, they can be ready in just 30 minutes!

Ingredients

• 1 can (15 oz) black beans, drained and rinsed
• 1 ripe avocado, diced
• 1 cup diced tomatoes
• 1/2 cup diced red onion
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 8 small corn or flour tortillas
• Fresh cilantro for garnish
• Lime wedges for serving

Instructions

1. Combine the black beans with cumin, chili powder, salt, and pepper in a bowl. Mix well.
2. Warm the tortillas in a skillet or microwave until soft.
3. Assemble the tacos by placing a spoonful of the black bean mixture on each tortilla.
4. Add diced avocado and tomatoes on top.
5. Garnish with fresh cilantro and serve with lime wedges on the side.

Peanut Butter Banana Oatmeal

Peanut Butter Banana Oatmeal is a delightful breakfast option combining creamy peanut butter, sweet banana slices, and hearty oats.

This dish is satisfying and filling and packed with protein, making it a fantastic choice for those looking for cheap protein-packed meals. It’s simple to make and perfect for busy mornings.

The flavors work together beautifully—the nutty taste of peanut butter pairs perfectly with the natural sweetness of bananas, creating a comforting and tasty bowl of goodness.

Whether you’re starting your day or enjoying a midday snack, this oatmeal recipe is sure to hit the spot.

Ingredients

• 1 cup rolled oats
• 2 cups water or milk
• 1 ripe banana, sliced
• 2 tablespoons peanut butter
• 1 tablespoon honey or maple syrup (optional)
• Pinch of salt
• Chopped nuts or seeds for topping (optional)

Instructions

1. Cook the Oats: Bring water or milk to a boil in a medium saucepan. Add the rolled oats and a pinch of salt. Reduce heat and simmer for about 5 minutes, stirring occasionally.
2. Add Banana: Stir in the sliced banana and peanut butter once the oats are cooked to your desired consistency. Mix well until the peanut butter is melted and incorporated.
3. Sweeten (Optional): If you like it sweeter, add honey or maple syrup and mix thoroughly.
4. Serve: Pour the oatmeal into a bowl and top with chopped nuts or seeds if desired. Enjoy warm!

Chili Con Carne

Chili con carne is a hearty and satisfying dish that brings warmth and flavor to any table.

Packed with protein from ground meat and beans, it’s an affordable meal option that doesn’t skimp on taste. The blend of spices creates a rich flavor profile, making it enjoyable for everyone.

Simple to make, Chili Con Carne can be whipped up in under an hour, making it perfect for busy weeknights.

Serve it with your favorite toppings, and you’ve got a delightful meal that is sure to please.

Ingredients

• 1 lb ground beef or turkey
• 1 can (15 oz) kidney beans, rinsed and drained
• 1 can (15 oz) diced tomatoes
• 1 cup diced onion
• 1 cup diced bell pepper
• 2 cloves garlic, minced
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1/2 teaspoon paprika
• Salt and pepper to taste
• 1 cup shredded cheddar cheese (for topping)
• Chopped green onions or jalapeños (optional, for garnish)

Instructions

1. In a large pot, brown the ground beef or turkey over medium heat until cooked through. Drain excess fat.
2. Add onion, bell pepper, and garlic to the pot. Cook for about 5 minutes until the vegetables are softened.
3. Stir in the chili powder, cumin, paprika, salt, and pepper. Cook for an additional minute to bloom the spices.
4. Pour in the diced tomatoes and kidney beans. Bring the mixture to a simmer and let it cook for about 20-25 minutes, stirring occasionally.
5. Serve hot, topped with shredded cheddar cheese and optional garnishes like green onions or jalapeños.

Lentil Soup with Vegetables

Lentil soup with vegetables is a hearty and nutritious dish that’s perfect for any time of the year. Packed with protein and fiber, it’s filling and brings a comforting warmth to your meal.

The blend of lentils and veggies creates a satisfying texture and flavor, making it a favorite among budget-conscious eaters.

This recipe is straightforward and requires minimal prep, making it a great option for busy weeknights.

Plus, you can easily customize it with whatever vegetables you have on hand, making it a versatile addition to your list of cheap protein-packed meals.

Ingredients

• 1 cup dried lentils, rinsed
• 4 cups vegetable broth
• 1 medium onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 1 potato, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon dried thyme
• 1 bay leaf
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large pot, heat a splash of oil over medium heat. Add the diced onion, carrots, and celery, and sauté until softened, about 5 minutes.
2. Stir in the garlic, cumin, and thyme, and cook for another minute until fragrant.
3. Add the rinsed lentils, diced potato, vegetable broth, and bay leaf. Bring to a boil, then reduce heat to low and let simmer for about 30-35 minutes or until the lentils are tender.
4. Season with salt and pepper to taste. Remove the bay leaf before serving.
5. Garnish with fresh parsley ,and enjoy your warm, comforting lentil soup!

Greek Yogurt with Berries and Nuts

This Greek yogurt bowl is a delightful and nutritious option for anyone looking for a simple yet satisfying meal.

The creamy texture of Greek yogurt pairs beautifully with the sweetness of fresh berries and the crunchy goodness of nuts, creating a perfect balance of flavors and textures.

Not only is this dish easy to whip up, but it’s also a fantastic choice among cheap protein-packed meals.

Whether enjoyed as breakfast, a snack, or even dessert, it’s sure to keep you feeling full and energized.

Ingredients

• 2 cups Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 cup sliced almonds or walnuts
• 1 tablespoon honey or maple syrup (optional)
• Fresh mint leaves for garnish (optional)

Instructions

1. Layer the Greek yogurt in a bowl or glass.
2. Top with a generous amount of mixed berries.
3. Sprinkle sliced almonds or walnuts on top for added crunch.
4. If desired, drizzle with honey or maple syrup for extra sweetness.
5. Garnish with fresh mint leaves for a refreshing touch.
6. Enjoy immediately, or chill in the fridge for a bit if preferred.

Baked Chicken Thighs with Sweet Potato

Baked chicken thighs with sweet potatoes is a simple yet delicious meal that packs a punch of flavor.

The juicy chicken thighs are seasoned to perfection, while the sweet potatoes add a comforting and nutritious touch.

This dish is tasty and easy to prepare, making it ideal for busy weeknights.

The combination of savory and sweet flavors creates a satisfying experience for your taste buds.

Plus, it’s a fantastic option for those looking for cheap protein-packed meals that don’t skimp on taste. Get ready to enjoy a hearty dinner that everyone will love!

Ingredients

• 4 chicken thighs, bone-in and skin-on
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper, to taste
• 2 medium sweet potatoes, diced
• 1 teaspoon dried thyme
• 1 tablespoon fresh parsley, chopped (for garnish)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Mix olive oil, garlic powder, paprika, salt, and pepper in a bowl. Rub this mixture all over the chicken thighs.
3. Place the chicken in a baking dish and arrange the diced sweet potatoes around them. If desired, sprinkle the sweet potatoes with thyme and a little extra olive oil.
4. Bake for about 35-40 minutes until the chicken reaches an internal temperature of 165°F (75°C) and the sweet potatoes are tender.
5. Garnish with fresh parsley before serving. Enjoy your meal!

Vegetable Stir-Fry with Tofu

This Vegetable Stir-Fry with Tofu is a delightful blend of fresh veggies and protein-rich tofu, making it a standout choice among cheap protein-packed meals.

The dish is vibrant and full of flavor, combining various textures and tastes that make each bite satisfying and enjoyable.

Simple to prepare, this stir-fry comes together quickly, making it an ideal option for busy weeknights or when you want something healthy without a lot of fuss.

Plus, you can easily customize it based on what vegetables you have on hand. Here’s how to make it:

Ingredients

• 1 block of firm tofu, drained and cubed
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cups mixed vegetables (like bell peppers, broccoli, and carrots)
• 2 cloves garlic, minced
• 1 tablespoon grated ginger
• 1 tablespoon cornstarch
• 2 green onions, chopped
• Salt and pepper to taste

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture. Cut it into cubes and toss with soy sauce and cornstarch until well-coated.
2. Cook the Tofu: Heat sesame oil over medium heat in a large pan or wok. Add the tofu cubes and cook until golden brown on all sides. Remove them from the pan and set aside.
3. Sauté the Vegetables: Add a little more sesame oil if needed in the same pan. Add garlic and ginger, sautéing for about 30 seconds. Then add the mixed vegetables and stir-fry until they are tender-crisp.
4. Combine: Add the tofu back into the pan with the vegetables. Mix gently to combine, and add salt and pepper to taste. Toss in the chopped green onions before serving.
5. Serve: Enjoy your stir-fry over rice or noodles for a complete meal!

Pasta Salad with Chickpeas and Feta

This pasta salad is a delightful mixture of flavors and textures, making it a perfect addition to any meal.

The combination of chickpeas and feta packs a protein punch and has a creamy, tangy taste that elevates the dish.

Simple to prepare, this salad is great for meal prep or served fresh at a picnic.

With its vibrant colors and hearty ingredients, it’s sure to please everyone at the table while being budget-friendly.

Ingredients

• 2 cups rotini pasta
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions

1. Cook the Pasta: In a large pot, bring salted water to a boil. Cook the rotini pasta according to the package instructions. Drain and rinse under cold water to cool.
2. Mix the Salad: In a large bowl, combine the cooled pasta, chickpeas, cherry tomatoes, feta cheese, red onion, and parsley.
3. Dress the Salad: In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the dressing over the salad and toss to combine.
4. Serve: Enjoy immediately, or refrigerate for 30 minutes to allow the flavors to meld.

Stuffed Bell Peppers with Rice and Beans

Stuffed bell peppers bring together a colorful array of flavors and nutrients in one delightful dish.

The combination of rice, beans, and spices creates a hearty filling that is satisfying and packed with protein.

This meal is simple to prepare, making it perfect for busy weeknights or meal prep sessions.

The sweetness of the bell peppers pairs wonderfully with the savory filling, offering a burst of freshness in every bite.

With just a handful of ingredients, you can whip up these tasty stuffed peppers in no time, all while keeping your budget in check.

Enjoy this dish as a main course or a side, and feel good knowing you’re eating something nutritious!

Ingredients

• 4 large bell peppers (any color)
• 1 cup cooked rice (white or brown)
• 1 can black beans, drained and rinsed
• 1 cup corn (fresh, frozen, or canned)
• 1 cup diced tomatoes (canned or fresh)
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds. Place them upright in a baking dish.
3. Combine the cooked rice, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper in a mixing bowl. Stir until well combined.
4. Spoon the mixture into each bell pepper, packing it down gently.
5. Cover the dish with foil and bake for 25-30 minutes, until the peppers are tender.
6. Remove the foil and bake for an additional 10 minutes to slightly crisp the tops.
7. Garnish with fresh cilantro before serving.

Savory Lentil and Rice Pilaf

If you’re looking for a budget-friendly dish that’s also packed with protein, this Savory Lentil and Rice Pilaf is just the ticket.

It’s a flavorful blend of lentils and rice, creating a hearty meal that satisfies both your taste buds and your wallet.

This dish is simple to whip up, making it perfect for weeknight dinners or meal prep.

Its warm spices and wholesome ingredients make it a comforting choice, and you can customize it with your favorite veggies or herbs.

Ingredients

• 1 cup brown rice
• 1/2 cup lentils (green or brown)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 carrot, diced
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley for garnish

Instructions

1. Prepare the Base: Heat olive oil over medium heat in a large pot. Add chopped onion, garlic, and carrot. Sauté until the onion is translucent, about 5 minutes.
2. Add the Grains: Stir in the rice and lentils, coating them with the oil and vegetables for about 2 minutes.
3. Season and Cook: Add the vegetable broth, cumin, paprika, salt, and pepper. Bring to a boil, then reduce heat, cover, and let simmer for 20-25 minutes until the rice and lentils are tender and the liquid is absorbed.
4. Fluff and Serve: Remove from heat, let it sit for a few minutes, then fluff with a fork. Garnish with fresh parsley before serving.