Protein is a pretty important nutrient because it plays a role in so many of your body's functions. Ideally, you should be including some sort of protein at every meal. Meat is one of your top choices, but it can get pricey. Fortunately, you can make meat work in your budget and there are loads of other sources of protein that can save you some money too. Try any of these delicious ideas and you'll have a tasty meal and some cash in your pocket.
Roasted Vegetables with Eggs
This meal is both filling and packed with protein. Simply roast broccoli, carrots, cauliflower or bell peppers and top them with a fried egg. Yum!
This dish is an excellent source of protein, with each egg providing around 6 grams of protein. It is also packed with vitamins and minerals, as vegetables are a great source of dietary fiber, vitamins A, C and K, and other essential nutrients. Roasting the vegetables helps to bring out their natural sweetness, making them even more delicious. The dish is also incredibly easy to make and budget-friendly, as it only requires a few simple ingredients. It is a great option for those who are looking for a nutritious meal on a budget.
Black Bean Soup
Beans are one of your best sources of protein when you are avoiding meat. Soak the beans, then cook them in veggie broth. Season with your favorite herbs and spices and thicken with a bit of sour cream before serving.
Black Bean Soup is a budget-friendly, high-protein dish that can be made with minimal ingredients. It is perfect for those looking for a meatless meal that is still packed with protein.
The dish starts with dried black beans, which are soaked overnight in water before they are cooked. This process helps to soften the beans and make them easier to digest. Once soaked, the beans are simmered in vegetable broth or stock until tender.
Once the beans are cooked, they can be seasoned with herbs and spices of your choice. To thicken the soup, a small amount of sour cream can be added.
Black Bean Soup is a nutritious and flavorful meal that can be enjoyed in a variety of ways. It can be served as a main course with a side of rice or quinoa, or it can be used as a base for other dishes such as burritos, tacos, or enchiladas.
The dish is also highly versatile and can be adapted to different dietary requirements. For a vegan version, the sour cream can be replaced with a plant-based alternative and the vegetable broth can be switched out for a vegan-friendly option.
Not feeling soup? Bean salad is a fun alternative. Combine cooked black beans with chopped mango, jalapeno and red onion. Drizzle with vinaigrette and garnish with cilantro.
Bean salad is a great source of protein and fiber, making it a great option for people looking for a budget-friendly, high-protein meal. It is also packed with vitamins and minerals, including Vitamin C, iron, and magnesium. Additionally, the combination of black beans, mango, jalapeno, and red onion gives the salad a unique and delicious flavor.
Unlike other types of meat, chicken is pretty affordable and you only need a little bit to make a burrito. Stuff a whole grain tortilla with shredded cooked chicken, diced tomatoes, chopped avocado and cheese and you have a cheap and protein filled meal you'll love.
Chicken is a great source of protein, providing all nine essential amino acids that our body needs. It is also a good source of B vitamins, such as niacin, vitamin B6 and vitamin B12, as well as minerals such as phosphorus, selenium, and zinc. Eating chicken can also help to reduce cholesterol levels and maintain a healthy weight, as it is low in saturated fat and calories. Furthermore, chicken is a versatile ingredient that can be prepared in many different ways, making it a great choice for people on a budget.
Compared to other kinds of fish, tilapia is pretty affordable and has a great mild taste you'll really love. Coat yours with breadcrumbs and bake, then serve it over sauteed spinach or with a baked sweet potato.
Lemon Tuna in Pitas
Canned tuna is a budget savvy girl's best friend. You can easily get two meals out of it or share a can with a friend. Toss the tuna with fresh lemon juice and pile it in a pita pocket with spinach and tomato.
When you're craving something south of the border, this recipe is sure to please. Spread a tostada shell with mashed pinto beans, then pile it with lettuce, tomato, avocado, cheese and salsa.
Bean Tostadas are a delicious and budget-friendly dish that provide a great source of protein. Pinto beans are a good source of plant-based protein, providing 8.2 grams of protein per cup. To make the tostadas, spread mashed pinto beans on a tostada shell and top with lettuce, tomato, avocado, cheese, and salsa. This flavorful combination creates a tasty dish that is sure to please.
For those looking for a high-protein meal on a budget, bean tostadas are a great option. They are simple to make and require minimal ingredients. Pinto beans are an affordable and nutritious source of protein, and the other ingredients can be found in most grocery stores. Plus, the dish is easily customizable, allowing you to add your favorite toppings.
Bean tostadas are a great way to get the protein you need without breaking the bank. They are a delicious and nutritious meal that can be enjoyed for breakfast, lunch, or dinner. So if you're in need of a high-protein meal that won't break the bank, give bean tostadas a try.
A salad is a pretty affordable thing to make and you can pump up the protein with a bit of leftover chicken, steak or salmon. Combine the meat with your favorite veggies and top with low-calorie dressing.
This is one of my favorite quick and cheap meals. Prepare your omelet with two eggs, then stuff it with bell peppers, onions, olives, tomatoes, cheese and any other item you love.
This veggie omelet is a great option for those looking for a high-protein meal on a budget. Eggs are a great source of protein and are very affordable, so they make a great base for this dish. The vegetables used in the omelet can be changed according to preference and availability, but they all provide essential vitamins and minerals. Adding cheese to the omelet can also increase the protein content. This dish is also very easy to make, taking only a few minutes to prepare.
Avocados are full of healthy fats, which is great for satisfying your appetite. Break an egg into one half and bake until the egg sets. Or, fill the cavity with canned tuna and a drizzle of salsa.
Stuffed avocado is an easy and budget-friendly dish that is packed with protein and healthy fats. It’s a great option for those looking for a quick and nutritious meal. The creamy texture of the avocado goes well with the protein-rich egg or tuna. To make this dish, simply cut an avocado in half and remove the pit. Crack an egg into the cavity and bake until the egg is set. For a more flavorful dish, fill the cavity with canned tuna and top with a drizzle of salsa or your favorite condiment.
Avocados are a great source of healthy fats and are an excellent source of vitamins and minerals. They are also a good source of dietary fiber, which helps to keep you feeling full for longer. Avocados are also low in saturated fat and contain a wide variety of essential fatty acids. Eating avocados can help to lower cholesterol levels and reduce the risk of heart disease.
Fresh salmon fillets aren't that affordable, but canned salmon is much more budget friendly. Combine it with breadcrumbs, an egg and your favorite spices, then form into a patty and bake.
Salmon burgers are a great source of protein, providing up to 20g per patty. They are also rich in omega-3 fatty acids, which are essential for healthy brain and heart function. Additionally, salmon is packed with essential vitamins and minerals, including B vitamins, vitamin D, selenium, and phosphorus. Salmon burgers are also a great option for vegetarians, as the canned salmon replaces the need for meat.
Shrimp on Pasta
Shrimp isn't too expensive when you buy it frozen and one bag can create a multitude of meals. Saute a few shrimp in butter with garlic, then serve over cooked angel hair pasta with spinach.
Egg Salad on Toast
Here's a high protein meal that's great for breakfast or a quick dinner. Chop a couple of hard boiled eggs and stir them with a bit of mayo and mustard and some salt and pepper. Spread the mixture on a slice of toast.
This egg salad on toast is a great budget-friendly option for those looking for a high protein meal. High-protein diets help to maintain muscle mass, reduce hunger, and promote weight loss. Hard-boiled eggs are a great source of protein, as they contain 6g of protein per egg. Mayo and mustard add flavor and texture to the egg salad, while salt and pepper provide additional seasoning. Toast is a great accompaniment to the egg salad, providing a crunchy texture and a carbohydrate source. This dish is easy to make and can be enjoyed for breakfast, lunch, or dinner.
This is a fast meal for lunch that's packed with protein. Start with a cup or so of plain Greek yogurt. Top it with a handful of granola and freshly chopped strawberries and blueberries. Drizzle with honey and serve.
Tofu is a wonderful meat alternative that tends to take on the flavor of what you cook it with. Stir-fry cubes of tofu with carrots, celery, snow peas and a dash of soy sauce for flavor.
Quinoa is wonderful hot or cold, which makes it a great choice for tacos. Cook according to the package directions, then season the quinoa with taco seasoning. Pile it into taco shells and top with your favorite fixings.
Lentils are packed with protein and super versatile. Toss them into vegetable soup or cook them in chicken broth and add kale and curry for an ethnic taste.
What other high protein ideas can you share? Which of these do you want to try first?
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