Cheap And Easy High-Protein Dinners You Can Make Tonight

Introduction:

Cheap and Easy High-Protein Dinners are a lifesaver when you’re short on time and money but still want a healthy, satisfying meal. Whether you’re meal prepping for the week or just need a quick fix after a busy day, there are plenty of options that don’t require fancy ingredients or hours in the kitchen. In this guide, we’ll explore a variety of ideas that combine great taste with affordability.
If you’re looking for even more inspiration, check out our budget-friendly dinner ideas for meals that keep both your wallet and your nutrition goals in check.
And for even more recipes, the BBC Good Food cheap high-protein meals section offers fantastic choices from trusted chefs.

1. Quick High-Protein Dinners with Minimal Ingredients

Scrambled Eggs with Veggies

Ingredients:

• 2 large eggs
• ½ cup spinach (fresh or frozen)
• ½ cup diced tomatoes
• ¼ cup shredded cheese (optional)
• Salt and pepper to taste
• 1 tsp olive oil or cooking spray

Protein: ~30g
Cost per serving: ~$2.00

Instructions:

1. Heat olive oil in a non-stick pan over medium heat.
2. Add spinach and tomatoes, sautéing until soft (about 2 minutes).
3. Crack eggs into a bowl and beat until smooth. Season with salt and pepper.
4. Pour eggs into the pan and scramble with the veggies until fully cooked (about 3-4 minutes).
5. Sprinkle with cheese, if desired, and serve immediately.

Canned Tuna Salad Wraps

Ingredients:

• 1 can of tuna in water, drained
• 2 tbsp Greek yogurt
• 1 tsp mustard
• 1 tbsp diced cucumber
• 1 tbsp diced red onion
• 1 whole wheat tortilla
• Salt and pepper to taste

Protein: ~35g
Cost per serving: ~$1.50

Instructions:

1. In a bowl, mix the drained tuna, Greek yogurt, mustard, cucumber, and red onion.
2. Season with salt and pepper to taste.
3. Spread the tuna mixture onto the center of the whole wheat tortilla.
4. Wrap tightly, folding in the edges, and enjoy as a simple, no-cook meal.

Chicken Stir-Fry

Ingredients:

• 1 boneless, skinless chicken breast (about 6 oz)
• 1 cup frozen mixed vegetables (peas, carrots, bell peppers)
• 1 tbsp soy sauce
• 1 tsp sesame oil (optional)
• 1 tsp sesame seeds (optional)
• 1 tbsp olive oil for cooking

Protein: ~40g
Cost per serving: ~$3.00

Instructions:

1. Heat olive oil in a large pan over medium-high heat.
2. Cut the chicken breast into bite-sized pieces and cook for about 5-7 minutes until golden brown and cooked through.
3. Add frozen mixed vegetables to the pan and stir-fry for an additional 3-4 minutes.
4. Drizzle with soy sauce and sesame oil, and sprinkle with sesame seeds.
5. Stir well, cook for another 1-2 minutes, and serve.

2. High-Protein Meals Ready in 30 Minutes

Turkey and Black Bean Chili

Ingredients:

• 1 lb ground turkey
• 1 can black beans (15 oz), drained and rinsed
• 1 can diced tomatoes (14.5 oz)
• 1 onion, diced
• 1 bell pepper, diced
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tbsp olive oil
• Salt and pepper to taste

Protein: ~40g
Cost per serving: ~$3.50

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add the ground turkey and cook, breaking it apart with a spoon until browned (about 5-7 minutes).
3. Add diced onion, bell pepper, and garlic, and sauté for another 3-4 minutes until softened.
4. Stir in chili powder, cumin, salt, and pepper, cooking for 1 minute.
5. Add the diced tomatoes and black beans, and bring to a simmer.
6. Let it simmer for 15-20 minutes, stirring occasionally.
7. Serve hot, topped with your favorite chili garnishes (like sour cream or shredded cheese).

Shrimp and Quinoa Bowl

Ingredients:

• 1 lb frozen shrimp (peeled and deveined)
• 1 cup quinoa
• 1 tbsp olive oil
• 1 lemon (for zest and juice)
• 1 cup cherry tomatoes, halved
• ½ cup cucumber, diced
• Salt and pepper to taste

Protein: ~35g
Cost per serving: ~$4.00

Instructions:

1. Cook the quinoa according to package instructions. Fluff with a fork when done.
2. Heat olive oil in a large skillet over medium heat.
3. Add the frozen shrimp and cook for 2-3 minutes on each side, until pink and fully cooked.
4. Season shrimp with salt, pepper, and lemon zest.
5. In a bowl, combine cooked quinoa, cherry tomatoes, cucumber, and cooked shrimp.
6. Squeeze fresh lemon juice over the top and mix well.
7. Serve the shrimp and quinoa bowl immediately, garnished with extra lemon slices.

Cottage Cheese and Veggie Plate

Ingredients:

• 1 cup cottage cheese (low-fat or full-fat, depending on preference)
• ½ cup cucumber, sliced
• 1 medium carrot, sliced
• 1 cup cherry tomatoes, halved
• Salt and pepper to taste
• Fresh herbs (optional: parsley or chives)

Protein: ~25g
Cost per serving: ~$2.00

Instructions:

1. On a plate, arrange the cottage cheese in the center.
2. Arrange the cucumber, carrot slices, and cherry tomatoes around the cottage cheese.
3. Season with salt and pepper to taste.
4. Sprinkle fresh herbs over the veggies and cheese, if desired.
5. Serve immediately as a light, protein-packed meal.

3. High-Protein Meals Ready in 30 Minutes

Lentil and Sweet Potato Stew

Ingredients:

• 1 cup dried lentils (or 2 cups cooked lentils)
• 2 medium sweet potatoes, peeled and diced
• 1 can diced tomatoes (14.5 oz)
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp paprika
• 1 tbsp olive oil
• 4 cups vegetable broth
• Salt and pepper to taste

Protein: ~20g
Cost per serving: ~$2.50

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add diced onion and garlic, cooking until soft (about 3-4 minutes).
3. Stir in cumin and paprika, cooking for 1 minute.
4. Add diced sweet potatoes, lentils, diced tomatoes, vegetable broth, salt, and pepper.
5. Bring to a boil, then reduce to a simmer and cook for 25-30 minutes, or until the sweet potatoes and lentils are tender.
6. Serve hot and enjoy this hearty stew.

Chickpea Stir-Fry with Veggies

Ingredients:

• 1 can chickpeas (15 oz), drained and rinsed
• 1 cup broccoli florets
• 1 bell pepper, sliced
• 1 carrot, julienned
• 2 tbsp soy sauce
• 1 tbsp sesame oil (optional)
• 1 tsp garlic powder
• 1 tsp ginger powder
• 1 tbsp olive oil

Protein: ~18g
Cost per serving: ~$2.00

Instructions:

1. Heat olive oil in a large skillet or wok over medium heat.
2. Add the chickpeas and sauté for 3-4 minutes until lightly crispy.
3. Add the broccoli, bell pepper, and carrot. Stir-fry for another 5-7 minutes, until the veggies are tender.
4. Stir in soy sauce, sesame oil (if using), garlic powder, and ginger powder.
5. Cook for an additional 2-3 minutes and serve hot.

Tofu Scramble with Spinach and Tomatoes

Ingredients:

• 1 block firm tofu, drained and crumbled
• 1 cup fresh spinach
• 1 cup cherry tomatoes, halved
• 1 small onion, diced
• 1 tsp turmeric
• 1 tbsp nutritional yeast (optional)
• Salt and pepper to taste
• 1 tbsp olive oil

Protein: ~20g
Cost per serving: ~$2.00

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add diced onion and sauté until soft (about 3-4 minutes).
3. Add crumbled tofu and cook for 5 minutes, stirring occasionally.
4. Sprinkle turmeric, nutritional yeast, salt, and pepper over the tofu and stir well.
5. Add spinach and tomatoes and cook for another 2-3 minutes until spinach is wilted.
6. Serve hot for a flavorful, protein-packed meal.

Black Bean and Corn Quesadillas

Ingredients:

• 1 can black beans (15 oz), drained and rinsed
• 1 cup corn kernels (frozen or canned)
• 4 whole wheat tortillas
• 1 cup shredded cheese (cheddar or Mexican blend)
• 1 tbsp olive oil
• 1 tsp chili powder
• 1 tsp cumin
• Salt and pepper to taste

Protein: ~15g
Cost per serving: ~$2.50

Instructions:

1. In a bowl, mix black beans, corn, chili powder, cumin, salt, and pepper.
2. Heat olive oil in a skillet over medium heat.
3. Lay a tortilla in the pan and add half of the bean and corn blend to the middle.
4. Sprinkle with cheese and top with another tortilla. Cook for 2-3 minutes on each side until crispy and golden brown.
5. Repeat with the second quesadilla. Cut into wedges and serve with salsa or avocado.

Vegetable and Hummus Wrap

Ingredients:

• 1 whole wheat tortilla
• ¼ cup hummus
• ½ cup cucumber, sliced
• 1 cup mixed greens (spinach, arugula, etc.)
• ½ bell pepper, sliced
• 1 tbsp olive oil (optional)

Protein: ~10g
Cost per serving: ~$2.00

Instructions:

1. Spread hummus evenly over the whole wheat tortilla.
2. Layer with cucumber, mixed greens, bell pepper, and any other desired veggies.
3. Optionally drizzle with olive oil for extra flavor.
4. Roll the tortilla tightly into a wrap, slice, and serve.

4. Tips for Saving Money While Eating High-Protein

Eating a high-protein diet doesn’t have to be expensive. With the right strategies, you can easily create cheap and easy high-protein dinners that fuel your body without draining your wallet. Here are some smart tips to help you save money while still enjoying plenty of quality protein:

1. Buy Protein in Bulk

Stocking up on protein sources when they’re on sale is a great way to save money in the long run. Buying items like chicken breasts, canned tuna, lentils, and beans in larger quantities allows you to take advantage of bulk pricing. You can freeze or store many proteins for later use, making them last longer and reducing the need for frequent grocery trips. This is a particularly cost-effective method for meats like chicken or beef, and even plant-based proteins like beans and lentils.

2. Choose Budget-Friendly Protein Sources

Not all protein needs to come from pricey meats or specialized supplements. Affordable and high-quality protein sources like eggs, beans, Greek yogurt, and tofu offer excellent nutritional value without the hefty price tag. These options are versatile, can be used in a variety of recipes, and are rich in protein, making them perfect for stretching your budget.

• Eggs are an excellent and cheap source of protein, offering about 6 grams per egg.
• Beans and lentils provide plant-based protein and fiber, making them both filling and budget-friendly.
• Greek yogurt is packed with protein, and can be eaten on its own or added to smoothies, parfaits, or even savory dishes.
• Tofu is a great meat alternative that’s rich in protein and can be used in a variety of dishes from stir-fries to scrambles.

3. Meal Prep for the Week

One of the best ways to save money while eating high-protein meals is to meal prep. By preparing your meals ahead of time, you ensure you always have a healthy option available, reducing the temptation to order expensive takeout or rely on processed foods. Meal prepping with simple, affordable ingredients like rice, beans, and vegetables can be a game-changer for both your budget and your health. Consider cooking in large batches and portioning out meals to last throughout the week. This is an excellent strategy for creating cheap and easy high-protein dinners that are both nutritious and cost-effective.

• Batch cook items like quinoa, rice, beans, and roast chicken for the week.
• Invest in reusable containers to store prepped meals, making it easier to grab-and-go when you’re in a rush.

Conclusion

Eating high-protein meals on a budget is entirely achievable with a little planning and the right choices. By buying protein in bulk, opting for budget-friendly protein sources like eggs, beans, and tofu, and making meal prepping a regular habit, you can enjoy nutritious, protein-packed dishes without breaking the bank. These strategies not only help you save money but also ensure that you maintain a healthy and sustainable diet. So, whether you’re cooking for the week or whipping up a quick, cheap and easy high-protein dinner, you don’t have to sacrifice quality for cost. With these tips, you’ll be well on your way to enjoying delicious and affordable high-protein meals every day.

For more tips and ideas on eating well on a budget, check out our budget-friendly dinner recipes.