13 Budget-Friendly High Protein Meal Prep Ideas to Save Money

Planning healthy meals on a budget doesn’t have to be tricky. With a little creativity, you can whip up high-protein meal prep ideas that are both delicious and cost-effective. This guide offers easy-to-follow recipes and tips that help you save money while fueling your body with the protein it needs to thrive. Get the most bang for your buck with these simple meal prep strategies!

Peanut Butter Banana Overnight Oats

Peanut Butter Banana Overnight Oats are a fantastic choice for a quick, nutritious breakfast. This meal is not only high in protein but also budget-friendly, making it perfect for meal prep. The combination of creamy peanut butter, sweet bananas, and hearty oats creates a delicious and satisfying dish.

To make this recipe, you’ll need rolled oats, milk (or a dairy-free alternative), peanut butter, and ripe bananas. The best part? You can prepare it the night before, so it’s ready to grab and go in the morning!

Ingredients

• 1 cup rolled oats
• 2 cups milk (or almond milk)
• 1/2 cup peanut butter
• 2 ripe bananas, sliced
• 1 tablespoon honey or maple syrup (optional)
• 1/2 teaspoon vanilla extract

Instructions

1. In a mixing bowl, combine rolled oats, milk, peanut butter, honey (if using), and vanilla extract. Stir until well mixed.
2. Layer the mixture in a jar or container. Start with a layer of oats, then add sliced bananas on top.
3. Repeat the layers until all ingredients are used, finishing with banana slices on top.
4. Seal the jar and refrigerate overnight.
5. In the morning, give it a good stir and enjoy your delicious Peanut Butter Banana Overnight Oats!

Cottage Cheese and Fruit Bowls

Cottage cheese and fruit bowls are a fantastic way to enjoy a high-protein meal without breaking the bank. This simple dish combines creamy cottage cheese with fresh fruits, making it both nutritious and delicious. You can customize it with your favorite fruits, making it a versatile option for any meal prep.

In the image, you can see a delightful bowl filled with cottage cheese topped with vibrant strawberries, blueberries, and juicy mango pieces. The fresh mint leaves add a pop of color and a refreshing touch. This bowl not only looks appealing but also packs a punch of protein and vitamins.

To prepare your own cottage cheese and fruit bowl, gather your ingredients and follow these easy steps!

Ingredients

• 1 cup cottage cheese
• 1/2 cup strawberries, sliced
• 1/2 cup blueberries
• 1/2 cup mango, diced
• 1/4 cup raspberries
• Fresh mint leaves for garnish

Instructions

1. Start by placing the cottage cheese in a bowl.
2. Top it with the sliced strawberries, blueberries, diced mango, and raspberries.
3. Garnish with fresh mint leaves for added flavor.
4. Enjoy immediately or cover and store in the fridge for a quick snack later!

Egg Muffins with Spinach and Cheese

Egg muffins are a fantastic way to enjoy a high-protein meal that’s both budget-friendly and easy to prepare. These little bites are packed with nutrients, thanks to the spinach and cheese, making them a perfect addition to your meal prep routine.

The image shows a tray filled with golden-brown egg muffins, each topped with melted cheese and vibrant green spinach. They look delicious and inviting, making it hard to resist grabbing one for a quick snack or breakfast.

Making these muffins is simple. You can whip up a batch on the weekend and have them ready for busy mornings or snacks throughout the week. They are versatile too; you can customize them with your favorite veggies or spices.

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1 cup shredded cheese (cheddar or your choice)
• 1/4 cup milk
• Salt and pepper to taste
• Optional: diced bell peppers, onions, or cooked bacon

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined.
3. Add the chopped spinach and shredded cheese to the egg mixture. If you’re using any optional ingredients, mix them in as well.
4. Pour the mixture evenly into the muffin tin, filling each cup about 3/4 full.
5. Bake for 20-25 minutes, or until the muffins are set and lightly golden on top.
6. Let them cool for a few minutes before removing them from the tin. Enjoy warm or store in the fridge for later!

Chickpea and Quinoa Salad

This Chickpea and Quinoa Salad is a fantastic option for meal prep. It’s packed with protein, budget-friendly, and super easy to make. The vibrant colors of the salad make it visually appealing, while the combination of flavors keeps it interesting.

Chickpeas and quinoa are both excellent sources of protein. They work together to create a filling meal that won’t break the bank. Toss in some fresh veggies like tomatoes, bell peppers, and herbs for added nutrition and taste. This salad is not only healthy but also versatile. You can enjoy it as a main dish or a side.

To make this salad, start by cooking the quinoa according to package instructions. While that’s cooking, rinse and drain the chickpeas. Chop your favorite veggies and herbs. Once the quinoa is ready, let it cool before mixing everything together. Drizzle with olive oil and lemon juice for a refreshing finish.

Ingredients

• 1 cup quinoa
• 1 can chickpeas, rinsed and drained
• 1 cup cherry tomatoes, halved
• 1 bell pepper, diced
• 1/4 cup red onion, chopped
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions

1. Cook the quinoa according to package instructions. Let it cool.
2. In a large bowl, combine the chickpeas, cherry tomatoes, bell pepper, red onion, and parsley.
3. Add the cooled quinoa to the bowl.
4. Drizzle with olive oil and lemon juice. Season with salt and pepper.
5. Toss everything together until well mixed. Serve immediately or store in the fridge for later.

Baked Tofu with Broccoli

Baked tofu with broccoli is a fantastic meal prep option that’s both budget-friendly and packed with protein. Tofu is a versatile ingredient that absorbs flavors well, making it perfect for various marinades. The bright green broccoli adds a nice crunch and is loaded with nutrients.

In the image, you can see beautifully baked tofu cubes, golden and slightly crispy on the outside, paired with fresh broccoli florets. The sesame seeds sprinkled on top add a delightful texture and nutty flavor. This dish not only looks appealing but is also easy to prepare in bulk.

To make this meal, you’ll need just a few simple ingredients. It’s perfect for those busy weeks when you want to eat healthy without breaking the bank. You can enjoy it on its own or serve it over rice or quinoa for a complete meal.

Ingredients

• 1 block firm tofu, pressed and cubed
• 2 cups broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 tablespoon sesame seeds
• 1 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix the soy sauce, olive oil, garlic powder, salt, and pepper.
3. Add the cubed tofu to the bowl and toss to coat evenly.
4. Spread the tofu on a baking sheet lined with parchment paper.
5. Roast the tofu in the oven for 25 minutes, flipping halfway through.
6. In the last 10 minutes, add the broccoli florets to the baking sheet.
7. Once everything is golden and crispy, remove from the oven and sprinkle with sesame seeds.
8. Serve warm and enjoy your healthy meal prep!

Chicken and Sweet Potato Meal Prep Bowls

Chicken and sweet potato meal prep bowls are a fantastic option for those looking to eat healthy without breaking the bank. This dish combines juicy chicken breast with roasted sweet potatoes and fresh greens, creating a balanced meal that’s high in protein and flavor.

The image shows a beautifully arranged bowl featuring sliced chicken, vibrant orange sweet potatoes, and a mix of leafy greens. This colorful presentation not only looks appetizing but also highlights the nutritional value of the ingredients. Sweet potatoes are rich in vitamins and fiber, while chicken provides lean protein to keep you full and energized.

Meal prepping these bowls is simple and can save you time during the week. Just cook a batch of chicken and sweet potatoes, then portion them out with your favorite greens. You can easily switch up the greens or add other veggies based on what you have on hand.

Ingredients

• 2 large chicken breasts
• 2 medium sweet potatoes, cubed
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups mixed greens (spinach, kale, etc.)
• Fresh herbs for garnish (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a bowl, toss the cubed sweet potatoes with olive oil, garlic powder, paprika, salt, and pepper. Spread them out on a baking sheet.
3. Season the chicken breasts with salt, pepper, and any additional spices you like. Place them on the same baking sheet or a separate one.
4. Bake for 25-30 minutes, or until the chicken is cooked through and the sweet potatoes are tender.
5. Let everything cool slightly before slicing the chicken.
6. Assemble the meal prep bowls by adding a portion of sweet potatoes, sliced chicken, and a handful of mixed greens.
7. Garnish with fresh herbs if desired, and store in airtight containers in the fridge for up to 4 days.

Turkey and Black Bean Chili

This Turkey and Black Bean Chili is a fantastic option for meal prep. It’s packed with protein and flavor while being budget-friendly. The combination of ground turkey and black beans makes it a hearty dish that will keep you full without breaking the bank.

The chili is simmered with a mix of spices, giving it a warm and comforting taste. You can easily customize it by adding your favorite vegetables or adjusting the spice level. Plus, it stores well, making it perfect for lunches or quick dinners throughout the week.

Here’s how to make it:

Ingredients

• 1 pound ground turkey
• 1 can (15 oz) black beans, rinsed and drained
• 1 can (14.5 oz) diced tomatoes
• 1 cup bell peppers, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 tablespoons chili powder
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• 2 cups chicken broth

Instructions

1. In a large pot, brown the ground turkey over medium heat until fully cooked. Drain any excess fat.
2. Add the chopped onion and bell peppers to the pot. Sauté until they are soft, about 5 minutes.
3. Stir in the garlic, chili powder, cumin, and paprika. Cook for another minute until fragrant.
4. Add the black beans, diced tomatoes, and chicken broth. Bring the mixture to a boil.
5. Reduce the heat and let it simmer for 20-30 minutes, stirring occasionally. Season with salt and pepper to taste.
6. Serve hot, and enjoy your delicious and nutritious chili!

Lentil and Vegetable Stir-Fry

Lentil and vegetable stir-fry is a fantastic way to enjoy a healthy meal without breaking the bank. This dish is colorful and packed with nutrients, making it a great choice for anyone looking to eat well on a budget. The combination of lentils and fresh vegetables provides a high protein content, perfect for meal prepping.

In the image, you can see a vibrant bowl of stir-fried lentils and vegetables, served over a bed of noodles. The bright colors of the peppers, green onions, and other veggies make this meal visually appealing and appetizing. Plus, it’s quick to prepare, making it ideal for busy weekdays.

Let’s get into the recipe so you can whip this up in no time!

Ingredients

• 1 cup lentils (green or brown)
• 2 cups vegetable broth
• 1 bell pepper (any color), diced
• 1 cup green beans, chopped
• 1 carrot, sliced
• 2 green onions, sliced
• 2 cloves garlic, minced
• 1 tablespoon soy sauce
• 1 tablespoon olive oil
• 1 teaspoon ginger, grated
• Salt and pepper to taste
• Cooked noodles (optional)

Instructions

1. Cook the Lentils: Rinse the lentils under cold water. In a pot, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for about 20-25 minutes until tender. Drain any excess liquid.
2. Prepare the Vegetables: While the lentils are cooking, heat olive oil in a large pan over medium heat. Add garlic and ginger, sautéing for about 1 minute until fragrant.
3. Add the Veggies: Toss in the diced bell pepper, green beans, and carrots. Stir-fry for about 5-7 minutes until the vegetables are tender but still crisp.
4. Combine: Add the cooked lentils to the pan. Pour in the soy sauce and mix everything well. Season with salt and pepper to taste.
5. Serve: If desired, serve the stir-fry over cooked noodles. Garnish with sliced green onions before enjoying!

Oven-Baked Salmon with Asparagus

Oven-baked salmon with asparagus is a fantastic meal prep idea that’s both healthy and budget-friendly. This dish is not only rich in protein but also packed with essential nutrients. The salmon is juicy and flavorful, especially when paired with the crispness of asparagus. A squeeze of lemon adds a refreshing touch, making it a delightful option for any meal.

To make this dish, you’ll need just a few simple ingredients. The preparation is quick and easy, making it perfect for busy weekdays. Plus, it’s a great way to save money while enjoying a nutritious meal.

Ingredients

• 2 salmon fillets
• 1 bunch of asparagus
• 2 tablespoons olive oil
• 1 lemon, sliced
• Salt and pepper to taste
• Fresh herbs (like dill or parsley) for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. On a baking sheet, arrange the salmon fillets and asparagus. Drizzle with olive oil and season with salt and pepper.
3. Place lemon slices on top of the salmon.
4. Bake for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
5. Garnish with fresh herbs before serving.

Vegetable and Lentil Soup

Vegetable and lentil soup is a fantastic choice for meal prep. It’s packed with protein and nutrients, making it a healthy option that won’t break the bank. The vibrant colors of the veggies, like red peppers and yellow squash, make this dish visually appealing. Plus, it’s super easy to make and can be stored for days!

This soup is not only filling but also versatile. You can use whatever vegetables you have on hand. Lentils are a great source of protein and fiber, making them a staple for budget-friendly meals. This soup can be enjoyed on its own or paired with some crusty bread for a complete meal.

Now, let’s get to the recipe so you can whip up this delicious soup!

Ingredients

• 1 cup lentils, rinsed
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 yellow squash, diced
• 1 carrot, sliced
• 1 can diced tomatoes (14.5 oz)
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. In a large pot, sauté the onion and garlic over medium heat until softened.
2. Add the red bell pepper, yellow squash, and carrot. Cook for about 5 minutes.
3. Stir in the lentils, diced tomatoes, vegetable broth, cumin, and paprika. Bring to a boil.
4. Reduce heat and let it simmer for about 30-35 minutes, or until the lentils are tender.
5. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley.

Zucchini Noodles with Ground Turkey

Zucchini noodles, or “zoodles,” are a fantastic low-carb alternative to traditional pasta. They pair perfectly with ground turkey, which is a lean source of protein. This dish is not only budget-friendly but also quick to prepare, making it a great option for meal prep.

The image shows a delicious bowl of zucchini noodles topped with seasoned ground turkey. The vibrant colors and fresh herbs add a nice touch, making it visually appealing. This meal is perfect for those looking to eat healthy without breaking the bank.

To make this dish, you’ll need a few simple ingredients. Start with fresh zucchini, which you can spiralize into noodles. Ground turkey is the star protein here, offering a mild flavor that absorbs spices well. You can add garlic, onion, and your favorite herbs to enhance the taste.

This recipe is not only easy to make but also versatile. You can customize it with different veggies or sauces based on what you have on hand. It’s a great way to use up leftover ingredients while keeping your meals exciting.

Ingredients

• 2 medium zucchinis
• 1 pound ground turkey
• 2 cloves garlic, minced
• 1 small onion, diced
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh parsley for garnish

Instructions

1. Spiralize the Zucchini: Use a spiralizer to turn the zucchinis into noodles. Set aside.
2. Cook the Turkey: In a large skillet, heat olive oil over medium heat. Add diced onion and minced garlic, cooking until fragrant.
3. Add Ground Turkey: Stir in the ground turkey, breaking it apart with a spatula. Cook until browned and fully cooked through.
4. Season: Add Italian seasoning, salt, and pepper. Mix well and let it cook for another 2-3 minutes.
5. Combine: Add the zucchini noodles to the skillet, tossing everything together for 2-3 minutes until the noodles are slightly softened.
6. Serve: Plate the zoodles topped with ground turkey and garnish with fresh parsley. Enjoy your healthy meal!

Rice and Beans with Avocado

Rice and beans are a classic combo that packs a punch in both flavor and nutrition. This dish is not only budget-friendly but also high in protein, making it a perfect meal prep option. The combination of rice and beans provides a complete protein, which is essential for muscle repair and overall health.

In the image, you can see a colorful bowl filled with fluffy rice, a mix of pinto and black beans, and creamy avocado slices on top. The vibrant green of the avocado adds a fresh touch, while the cilantro sprinkled on top enhances the dish’s appeal. This meal is simple to prepare and can be customized with your favorite spices or toppings.

To make this dish, you’ll need some basic ingredients that are easy to find and inexpensive. It’s a great way to save money while still enjoying a nutritious meal. Plus, it’s perfect for meal prepping, as it stores well in the fridge and can be reheated easily.

Ingredients

• 1 cup rice (white or brown)
• 1 can black beans, drained and rinsed
• 1 can pinto beans, drained and rinsed
• 1 avocado, sliced
• 1 cup vegetable broth or water
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Cilantro for garnish

Instructions

1. Cook the Rice: In a pot, combine rice and vegetable broth or water. Bring to a boil, then reduce heat, cover, and simmer for about 15-20 minutes until rice is tender.
2. Prepare the Beans: While the rice is cooking, heat the black and pinto beans in a saucepan over medium heat. Add cumin, garlic powder, salt, and pepper. Stir until heated through.
3. Assemble the Dish: Once the rice is cooked, fluff it with a fork and divide it into bowls. Top with the warmed beans and sliced avocado.
4. Garnish: Sprinkle fresh cilantro on top for added flavor and serve immediately.

Quinoa-Stuffed Bell Peppers

Quinoa-stuffed bell peppers are a colorful and nutritious meal that’s perfect for meal prep. These vibrant peppers are filled with a hearty quinoa mixture, making them a great source of protein and fiber. The combination of red and yellow peppers not only looks appealing but also adds a sweet crunch to each bite.

To make these stuffed peppers, you’ll start by cooking quinoa according to package instructions. While the quinoa cooks, chop up some veggies like onions, tomatoes, and bell pepper tops. Sauté them in a pan with a bit of olive oil, garlic, and spices for extra flavor. Once the quinoa is ready, mix it with the sautéed veggies, black beans, corn, and a sprinkle of cheese if you like.

Next, hollow out the bell peppers and stuff them with the quinoa mixture. Place them in a baking dish, cover with foil, and bake until the peppers are tender. This dish is not only budget-friendly but also allows for plenty of customization. You can add different spices or even switch out the quinoa for rice or another grain.

These quinoa-stuffed bell peppers are perfect for meal prep. You can make a batch at the beginning of the week and enjoy them for lunch or dinner. They reheat well and are just as tasty the next day!

Ingredients

• 4 large bell peppers (red and yellow)
• 1 cup quinoa
• 2 cups vegetable broth or water
• 1 cup black beans, drained and rinsed
• 1 cup corn (fresh or frozen)
• 1 small onion, diced
• 1 tomato, diced
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• 1 cup shredded cheese (optional)
• Fresh cilantro for garnish

Instructions

1. Cook the Quinoa: Rinse quinoa under cold water. In a saucepan, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for about 15 minutes until liquid is absorbed. Fluff with a fork.
2. Sauté the Veggies: In a skillet, heat olive oil over medium heat. Add diced onion and garlic, cooking until softened. Stir in diced tomato, black beans, corn, cumin, chili powder, salt, and pepper. Cook for another 5 minutes.
3. Mix it Up: In a large bowl, combine cooked quinoa with the sautéed veggie mixture. Add cheese if desired.
4. Prepare the Peppers: Preheat oven to 375°F (190°C). Cut the tops off the bell peppers and remove seeds. Stuff each pepper with the quinoa mixture.
5. Bake: Place stuffed peppers in a baking dish. Cover with foil and bake for 25-30 minutes. Remove foil and bake for an additional 10 minutes until peppers are tender.
6. Garnish and Serve: Remove from oven, let cool slightly, and garnish with fresh cilantro before serving.