15 High Protein Meal Prep On A Tight Budget

Saving money while eating healthy and high in protein is totally doable! This collection of 15 meal prep ideas proves you don’t need a hefty budget to fuel your body right. With simple ingredients, tasty flavors, and easy recipes, you’ll keep your waistline and wallet happy without breaking a sweat.

Turkey and Black Bean Chili

Turkey and black bean chili is a fantastic meal prep option that packs a protein punch without breaking the bank. This dish is not only hearty but also loaded with flavors and nutrients. The combination of ground turkey and black beans creates a filling meal that can be enjoyed any day of the week.

In the image, you can see a vibrant bowl of chili topped with shredded cheese and fresh cilantro. The rich colors of the beans, corn, and spices create an inviting look that makes you want to dig in. This chili is perfect for meal prepping, as it stores well and tastes even better the next day!

Making this chili is simple and requires just a few ingredients. It’s budget-friendly and can be customized to your taste. Whether you like it spicy or mild, you can adjust the seasonings accordingly. Serve it with some crusty bread or over rice for a complete meal.

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. The combination of peanut butter and banana creates a creamy, satisfying dish that keeps you full throughout the morning.

To make these overnight oats, you’ll need rolled oats, milk of your choice, peanut butter, banana, and a touch of honey or maple syrup for sweetness. The beauty of this recipe is in its simplicity. Just mix everything together in a jar, let it sit overnight, and you’re good to go!

This meal is perfect for busy mornings. You can prepare several jars at once and grab one as you head out the door. Plus, it’s easily customizable. Add nuts, seeds, or even a sprinkle of cinnamon for extra flavor.

Ingredients

• 1 cup rolled oats
• 2 cups milk (dairy or plant-based)
• 1/2 cup peanut butter
• 1 ripe banana, sliced
• 2 tablespoons honey or maple syrup
• 1/4 teaspoon vanilla extract (optional)

Instructions

1. In a large jar or bowl, combine rolled oats and milk. Stir well.
2. Add peanut butter, honey or maple syrup, and vanilla extract. Mix until fully combined.
3. Fold in the banana slices, reserving a few for topping.
4. Cover the jar or bowl and refrigerate overnight.
5. In the morning, give the oats a good stir and top with the reserved banana slices. Enjoy!

Cottage Cheese and Fruit Parfaits

Cottage cheese and fruit parfaits are a delightful way to enjoy a high-protein snack or breakfast. These parfaits are not only tasty but also budget-friendly. You can layer cottage cheese with your favorite fruits, making it a colorful and nutritious option.

The image shows two jars filled with layers of creamy cottage cheese, fresh strawberries, blueberries, and raspberries. The vibrant colors of the fruits contrast beautifully with the white cottage cheese, creating an inviting look. Topped with a sprinkle of granola, these parfaits are perfect for meal prep.

Making these parfaits is simple. You can prepare them in advance and store them in the fridge. They are great for busy mornings or as a quick snack during the day. Plus, the protein from the cottage cheese will keep you feeling full.

Ingredients

• 2 cups cottage cheese
• 1 cup strawberries, sliced
• 1 cup blueberries
• 1 cup raspberries
• 1/2 cup granola
• 1 tablespoon honey (optional)

Instructions

1. In a bowl, mix the cottage cheese with honey if you prefer a sweeter taste.
2. In a jar or glass, start layering by adding a layer of cottage cheese at the bottom.
3. Add a layer of sliced strawberries, followed by blueberries and raspberries.
4. Repeat the layers until the jars are full, finishing with a layer of fruit on top.
5. Sprinkle granola over the top for added crunch.
6. Cover and refrigerate until ready to serve.

Egg Muffins with Spinach and Cheese

Egg muffins are a fantastic way to pack protein into your meal prep while keeping things budget-friendly. These little cups of goodness are not only easy to make, but they also taste amazing. The combination of eggs, fresh spinach, and melted cheese creates a delicious bite that’s perfect for breakfast or a quick snack.

In the image, you can see these colorful egg muffins, each topped with a layer of melted cheese. The vibrant green spinach adds a nice touch, making them visually appealing. They’re stored in a clear container, which is perfect for meal prep. You can grab one on the go or heat it up for a quick meal.

Making these muffins is simple and requires minimal ingredients. You can customize them with your favorite veggies or spices, making them versatile for any palate. Plus, they’re a great way to use up leftover ingredients!

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

Instructions

1. Preheat your oven to 350°F (175°C) and grease a muffin tin.
2. In a large bowl, whisk together the eggs and milk until well combined.
3. Add the chopped spinach, cheese, salt, and pepper to the egg mixture. Stir until everything is evenly mixed.
4. Pour the mixture into the muffin tin, filling each cup about 3/4 full.
5. Bake for 20-25 minutes, or until the muffins are set and slightly golden on top.
6. Let them cool for a few minutes before removing from the tin. Store in an airtight container in the fridge.

Baked Chicken Thighs with Sweet Potatoes

Baked chicken thighs with sweet potatoes make for a hearty meal that’s both budget-friendly and packed with protein. The image shows juicy, golden-brown chicken thighs paired with vibrant, roasted sweet potatoes. This dish is not only easy to prepare but also offers a delightful combination of flavors and textures.

Chicken thighs are known for their rich flavor and tenderness. They are often more affordable than chicken breasts, making them a great choice for meal prep on a budget. Sweet potatoes add a natural sweetness and are loaded with nutrients, making them the perfect side.

To prepare this dish, you’ll need a few simple ingredients and some basic cooking steps. The result is a satisfying meal that can be enjoyed throughout the week.

Ingredients

• 4 chicken thighs, bone-in and skin-on
• 2 large sweet potatoes, peeled and cubed
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh herbs (like rosemary or thyme) for garnish

Instructions

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, toss the cubed sweet potatoes with 1 tablespoon of olive oil, salt, and pepper. Spread them out on a baking sheet.
3. In the same bowl, coat the chicken thighs with the remaining olive oil, garlic powder, paprika, salt, and pepper.
4. Place the chicken thighs on the baking sheet with the sweet potatoes.
5. Bake for 35-40 minutes, or until the chicken is cooked through and the sweet potatoes are tender.
6. Garnish with fresh herbs before serving.

Tofu and Broccoli Stir-Fry

Tofu and broccoli stir-fry is a fantastic meal that’s both budget-friendly and packed with protein. This dish is colorful and vibrant, showcasing bright green broccoli alongside golden cubes of tofu. The steam rising from the pan hints at the delicious flavors that are about to come together. It’s a quick and easy option for meal prep, making it perfect for busy days.

This stir-fry is not just healthy; it’s also versatile. You can add different vegetables or sauces to suit your taste. Plus, tofu is an excellent source of protein, making it a great choice for those looking to increase their intake without breaking the bank.

Let’s get cooking!

Ingredients

• 1 block firm tofu, drained and cubed
• 2 cups broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• 1 tablespoon sesame seeds (optional)
• Salt and pepper to taste

Instructions

1. Prepare the Tofu: Start by pressing the tofu to remove excess moisture. Cut it into cubes and set aside.
2. Cook the Tofu: In a large pan, heat olive oil over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 8-10 minutes.
3. Add Vegetables: Once the tofu is cooked, add the broccoli florets, garlic, and ginger to the pan. Stir-fry for about 5 minutes until the broccoli is bright green and tender-crisp.
4. Season: Pour in the soy sauce and toss everything together. Cook for another 2-3 minutes. Season with salt and pepper to taste.
5. Serve: Sprinkle sesame seeds on top if desired. Serve hot over rice or noodles for a complete meal.

Lentil and Vegetable Stir-Fry

Lentil and vegetable stir-fry is a fantastic choice for meal prep on a budget. This dish is colorful, nutritious, and packed with protein. Lentils are a great source of protein and fiber, making them a perfect base for any meal. The vibrant mix of vegetables adds flavor and essential vitamins.

To make this stir-fry, start by cooking lentils until they are tender. While the lentils cook, chop up your favorite vegetables. Bell peppers, zucchini, and carrots work wonderfully. Heat some oil in a pan, toss in the veggies, and stir-fry until they are just tender. Add the cooked lentils, season with soy sauce, garlic, and ginger, and stir everything together until well combined. This dish is not only easy to make but also versatile. You can switch up the vegetables based on what you have on hand.

It’s perfect for meal prep, as it stores well in the fridge and can be reheated easily. Enjoy it on its own or serve it over rice or quinoa for a complete meal.

Ingredients

• 1 cup lentils
• 2 cups water
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 zucchini, diced
• 1 carrot, sliced
• 2 tablespoons soy sauce
• 2 cloves garlic, minced
• 1 teaspoon ginger, grated
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions

1. Cook the Lentils: In a pot, combine lentils and water. Bring to a boil, then reduce heat and simmer for about 20-25 minutes until tender. Drain any excess water.
2. Prepare the Vegetables: While the lentils are cooking, chop the bell peppers, zucchini, and carrot.
3. Stir-Fry the Vegetables: In a large pan, heat olive oil over medium heat. Add the garlic and ginger, sauté for about 1 minute. Then add the diced vegetables and stir-fry for 5-7 minutes until tender.
4. Combine: Add the cooked lentils to the pan with the vegetables. Pour in the soy sauce and mix everything well. Season with salt and pepper to taste.
5. Serve: Enjoy your stir-fry warm, or let it cool and store it in meal prep containers for the week!

Chickpea and Quinoa Salad

This Chickpea and Quinoa Salad is a fantastic option for meal prep on a budget. It’s packed with protein, colorful veggies, and fresh herbs, making it both nutritious and delicious. The combination of chickpeas and quinoa provides a solid protein punch, perfect for anyone looking to eat healthy without breaking the bank.

The salad features vibrant ingredients like red bell peppers, red onions, and fresh parsley, all tossed together with a light dressing. It’s not only easy to make but also versatile. You can enjoy it as a main dish or a side, and it keeps well in the fridge for several days.

To make this salad, you’ll need to cook the quinoa and mix it with the chickpeas and chopped veggies. A simple dressing of olive oil, lemon juice, salt, and pepper ties everything together. Feel free to add your favorite spices or other vegetables you have on hand!

Ingredients

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

Instructions

1. Cook the Quinoa: Rinse the quinoa under cold water. In a pot, combine 1 cup of quinoa with 2 cups of water. 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 it cool.
2. Mix the Ingredients: In a large bowl, combine the cooked quinoa, chickpeas, diced red bell pepper, chopped red onion, cherry tomatoes, and parsley.
3. Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
4. Toss the Salad: Pour the dressing over the salad and mix well to combine all the ingredients.
5. Serve or Store: Enjoy immediately or store in an airtight container in the fridge for up to 5 days.

Baked Falafel with Tahini Sauce

Baked falafel is a fantastic choice for meal prep, especially when you’re on a budget. These little balls of goodness are packed with protein and flavor. Made primarily from chickpeas, they are not only nutritious but also super easy to make. The image shows a vibrant platter filled with golden-brown falafel, garnished with fresh herbs and served with a creamy tahini sauce. It’s a feast for the eyes and the taste buds!

To prepare these baked falafels, you’ll need a few simple ingredients. The chickpeas provide the base, while herbs and spices add depth. The tahini sauce is the perfect complement, bringing a creamy texture that pairs wonderfully with the crispy falafel. This dish is perfect for lunches or quick dinners, and it stores well in the fridge.

Here’s how to make your own baked falafel with tahini sauce:

Greek Yogurt and Nut Bowls

Greek yogurt and nut bowls are a fantastic option for meal prep on a budget. They are not only high in protein but also super easy to make. You can customize them with your favorite fruits and nuts, making them a versatile choice for breakfast or a snack.

The image showcases a delicious bowl of creamy Greek yogurt topped with crunchy nuts, a drizzle of honey, and fresh berries. This combination not only looks appealing but also packs a nutritional punch. Greek yogurt is rich in protein, while nuts provide healthy fats and fiber.

To make your own Greek yogurt and nut bowl, start with a base of plain Greek yogurt. Add a handful of your favorite nuts, such as walnuts or almonds, for that satisfying crunch. Top it off with fresh fruits like strawberries, kiwis, or blackberries for sweetness and color. A drizzle of honey can enhance the flavor, making it a delightful treat.

This meal is perfect for busy days. You can prepare several bowls at once and store them in the fridge. Grab one in the morning, and you’re set for a nutritious start to your day!

Quinoa Stuffed Bell Peppers

Quinoa stuffed bell peppers are a colorful and nutritious meal that fits perfectly into a budget-friendly meal prep plan. These vibrant peppers are not just eye-catching; they are packed with protein and flavor. The combination of quinoa, veggies, and spices creates a satisfying dish that can be enjoyed throughout the week.

To make these stuffed peppers, you’ll need some fresh bell peppers in various colors. The filling is made from cooked quinoa, diced vegetables, and your choice of spices. This dish is not only healthy but also versatile. You can customize the filling based on what you have on hand or your personal taste.

These peppers are great for meal prep. You can make a batch at the beginning of the week and store them in the fridge. Just reheat when you’re ready to eat. They are perfect for lunch or dinner and can be paired with a simple salad for a complete meal.

Ingredients

• 4 large bell peppers (any color)
• 1 cup quinoa, rinsed
• 2 cups vegetable broth or water
• 1 cup diced vegetables (like zucchini, onion, and tomatoes)
• 1 can black beans, rinsed and drained
• 1 teaspoon cumin
• 1 teaspoon chili powder
• Salt and pepper to taste
• Fresh herbs for garnish (like cilantro or parsley)

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a pot, combine quinoa and vegetable broth. Bring to a boil, then reduce heat and simmer for about 15 minutes, or until the quinoa is fluffy.
3. While the quinoa cooks, cut the tops off the bell peppers and remove the seeds. Place them in a baking dish.
4. In a bowl, mix the cooked quinoa, diced vegetables, black beans, cumin, chili powder, salt, and pepper.
5. Stuff each bell pepper with the quinoa mixture, pressing down gently to pack it in.
6. Cover the baking dish with foil and bake for 25-30 minutes. Remove the foil for the last 10 minutes to let the tops brown slightly.
7. Garnish with fresh herbs before serving. Enjoy your healthy, budget-friendly meal!

Vegetarian Black Bean Tacos

Vegetarian black bean tacos are a fantastic option for meal prep, especially when you’re on a budget. These tacos are not only filling but also packed with protein from the black beans. The colorful toppings add a fresh twist that makes each bite delightful.

The image showcases soft tortillas filled with black beans and a vibrant mix of diced peppers and onions, topped with fresh cilantro. A squeeze of lime adds a zesty finish, making these tacos a hit for any meal.

Making these tacos is simple and quick. You can prepare a large batch and store them in the fridge for easy lunches or dinners throughout the week. They are versatile too; feel free to swap in your favorite veggies or add some avocado for extra creaminess.

Ingredients

• 1 can black beans, drained and rinsed
• 4 small tortillas
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1/2 red onion, diced
• 1/4 cup fresh cilantro, chopped
• 1 lime, cut into wedges
• Salt and pepper to taste

Instructions

1. Prepare the Filling: In a bowl, combine the black beans, diced bell peppers, red onion, and cilantro. Season with salt and pepper.
2. Warm the Tortillas: Heat the tortillas in a skillet over medium heat for about 30 seconds on each side until warm and pliable.
3. Assemble the Tacos: Fill each tortilla with the black bean mixture. Top with additional cilantro if desired.
4. Serve: Squeeze fresh lime juice over the tacos before serving for an extra kick of flavor.

Pasta with Tuna and Peas

Pasta with tuna and peas is a fantastic meal prep option that’s both budget-friendly and packed with protein. This dish combines simple ingredients to create a satisfying meal that can be enjoyed throughout the week. The bright green peas add a pop of color and a sweet flavor that complements the savory tuna perfectly.

The recipe is easy to follow and doesn’t require any fancy cooking techniques. You can whip it up in no time, making it perfect for busy days. Plus, it’s a great way to use pantry staples, keeping your grocery costs low.

Here’s how to make this delicious pasta dish:

Ingredients

• 8 oz spaghetti or any pasta of your choice
• 1 can (5 oz) tuna, drained
• 1 cup frozen peas
• 2 tablespoons olive oil
• 1 lemon, juiced
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Cook the Pasta: In a large pot of boiling salted water, cook the pasta according to package instructions until al dente. Add the frozen peas in the last 2 minutes of cooking. Drain and set aside.
2. Mix the Ingredients: In a large bowl, combine the drained tuna, olive oil, lemon juice, garlic powder, salt, and pepper. Stir well to combine.
3. Add the Pasta: Toss the cooked pasta and peas into the bowl with the tuna mixture. Mix until everything is well coated.
4. Garnish and Serve: Serve warm or cold, garnished with fresh parsley. Enjoy your high-protein meal!

Spicy Chickpea and Rice Bowl

This Spicy Chickpea and Rice Bowl is a fantastic option for meal prep on a budget. It’s colorful, nutritious, and packed with protein, making it a perfect choice for anyone looking to eat well without breaking the bank. The vibrant yellow chickpeas paired with fluffy rice create a delightful combination that’s sure to satisfy your hunger.

The dish features a base of fluffy rice topped with spicy chickpeas, fresh tomatoes, and a sprinkle of green onions. The cilantro adds a fresh touch, making every bite refreshing. This bowl is not just tasty; it’s also easy to make and can be prepared in advance for those busy days.

To whip up this meal, you’ll need some simple ingredients that are often found in your pantry. Chickpeas are a great source of protein and fiber, while rice serves as a filling base. The spices bring the heat, and you can adjust them according to your taste. Whether you enjoy it spicy or mild, this bowl is sure to become a staple in your meal prep routine.

Ingredients

• 1 cup uncooked rice
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup diced tomatoes
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• Salt and pepper to taste
• Fresh cilantro for garnish
• Green onions, chopped (optional)

Instructions

1. Cook the Rice: In a pot, bring 2 cups of water to a boil. Add the rice, reduce heat to low, cover, and simmer for about 15-20 minutes until the water is absorbed and the rice is fluffy.
2. Prepare the Chickpeas: In a skillet, heat olive oil over medium heat. Add the chickpeas, diced tomatoes, cumin, paprika, cayenne pepper, salt, and pepper. Cook for about 5-7 minutes, stirring occasionally, until heated through and slightly crispy.
3. Assemble the Bowl: Once the rice is cooked, fluff it with a fork. Serve the rice in bowls, topped with the spicy chickpea mixture.
4. Garnish: Finish with fresh cilantro and chopped green onions if desired. Enjoy your delicious and budget-friendly meal!

Savory Oatmeal with Eggs and Spinach

Savory oatmeal is a fantastic way to kickstart your day. This dish combines creamy oats with protein-packed eggs and fresh spinach. It’s not just filling; it’s also budget-friendly and easy to prepare. You can whip this up in no time, making it perfect for busy mornings.

The beauty of this meal lies in its simplicity. Start with a base of oatmeal, which is a great source of carbohydrates and fiber. Add in some sautéed spinach for a boost of vitamins and minerals. Finally, top it off with a perfectly cooked egg, which adds richness and protein.

This dish is versatile too. You can customize it with your favorite spices or toppings. A sprinkle of cheese or a dash of hot sauce can elevate the flavors even more. Plus, it’s a great way to use up any leftover veggies you have in the fridge.

Here’s how to make this delicious savory oatmeal:

Ingredients

• 1 cup rolled oats
• 2 cups water or vegetable broth
• 2 large eggs
• 2 cups fresh spinach
• Salt and pepper to taste
• Optional toppings: cheese, hot sauce, or herbs

Instructions

1. Cook the Oats: In a pot, bring the water or broth to a boil. Add the rolled oats and a pinch of salt. Reduce heat and simmer for about 5 minutes, stirring occasionally.
2. Prepare the Spinach: While the oats are cooking, heat a small pan over medium heat. Add the spinach and sauté until wilted, about 2-3 minutes. Set aside.
3. Cook the Eggs: In the same pan, crack the eggs and cook them to your liking—poached, fried, or scrambled.
4. Assemble the Bowl: Once the oats are cooked, divide them into bowls. Top with sautéed spinach and the cooked eggs. Season with salt and pepper, and add any optional toppings you like.
5. Serve: Enjoy your savory oatmeal warm, and savor the delicious combination of flavors!