Cheap and Easy High-Protein Dinners to Make This Week

Introduction:

Eating high-protein meals doesn’t have to be expensive. With the right ingredients and some creativity, you can create cheap and easy high-protein dinners that are both affordable and nutritious. Whether you’re a busy professional, a student, or someone just trying to eat healthier without breaking the bank, this post will guide you through simple and budget-friendly meal options that are high in protein. Let’s dive into these affordable recipes that are easy to prepare and packed with protein! For even more budget-friendly high-protein meal ideas, check out BBC Good Food ME for additional inspiration.

1. Quick & Easy High-Protein Dinners for Busy Weeknights

Eating high-protein meals on a budget doesn’t have to be complicated, especially when you’re pressed for time. These cheap and easy high-protein dinners come together quickly and are perfect for busy weeknights when you need something healthy, filling, and affordable.

Scrambled Eggs with Spinach and Feta

Ingredients:

• 2 large eggs
• 1/2 cup fresh spinach
• 2 tablespoons feta cheese
• Salt and pepper to taste
• Optional: herbs for extra flavor (like oregano or parsley)

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

Instructions:

1. Crack the eggs into a bowl and whisk them with a dash of salt and pepper.
2. Heat a non-stick pan over medium heat.Toss in the spinach and sauté for 1–2 minutes until it softens and wilts.
3. Pour the beaten eggs into the pan and scramble gently. Once the eggs start to set, sprinkle in the feta cheese.
4. Stir gently until the eggs are set and cooked through. Serve hot for a delicious, protein-packed dinner in under 10 minutes.

Canned Tuna Salad Wraps

Ingredients:

• 1 can of tuna in water, drained
• 2 tablespoons Greek yogurt
• 1 teaspoon mustard
• 1/2 cup chopped cucumber and bell peppers (or any veggies you prefer)
• 1 whole wheat tortilla
• Salt and pepper to taste

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

Instructions:

1. In a bowl, combine the tuna, Greek yogurt, mustard, and chopped veggies. Stir well to combine.
2. Season with salt and pepper to taste.
3. Place the mixture on a whole wheat tortilla and wrap it up tightly.
4. Cut in half and serve. A budget-friendly, high-protein wrap that’s ready in just a few minutes!

Egg and Veggie Stir-Fry

Ingredients:

• 2 large eggs
• 1/2 cup mixed vegetables (such as carrots, peas, or bell peppers)
• 1 tablespoon soy sauce
• 1 teaspoon olive oil
• Salt and pepper to taste

Protein: ~18g
Cost per serving: ~$2.50

Instructions:

1. Warm a bit of olive oil in a skillet over medium heat, Add the mixed veggies and stir-fry for about 3-4 minutes, or until tender.
2. Push the veggies to the side of the pan and crack the eggs into the other side. Scramble the eggs until cooked through.
3. Mix the scrambled eggs with the veggies, then drizzle with soy sauce and season with salt and pepper.
4. Stir everything together, cook for another 1-2 minutes, and serve for a quick, protein-packed dinner that’s ready in no time.

These cheap and easy high-protein dinners are perfect for when you’re in a rush and need a satisfying meal without spending much. Whether it’s scrambled eggs with veggies, a tuna salad wrap, or a quick stir-fry, these recipes are all about maximizing protein while minimizing costs.

For more inspiration, visit our Budget-Friendly Dinners page and explore additional affordable meal options!

2. Affordable Protein-Packed Dinners Under $5

Eating high-protein meals doesn’t have to break the bank. These affordable protein-packed dinners under $5 are perfect for those on a budget who still want to fuel their bodies with nutritious, filling meals. Each recipe is easy to make, budget-friendly, and packed with protein to keep you satisfied all night.

Lentil Soup with Ham

Ingredients:

• 1 cup dried lentils
• 1/2 cup diced ham (or any leftover ham)
• 1 onion, diced
• 2 garlic cloves, minced
• 1 carrot, diced
• 4 cups vegetable or chicken broth
• Salt, pepper, and herbs to taste (such as thyme or bay leaves)

Protein: ~25g
Cost per serving: ~$3.00

Instructions:

1. In a large pot, cook the chopped onion, garlic, and carrot in a splash of olive oil until they turn soft and fragrant.
2. Add the lentils, ham, and broth to the pot. Let the mixture come to a boil, then lower the heat and simmer for around 30 minutes, until the lentils are soft.
3. Season with salt, pepper, and herbs to taste. Serve hot for a hearty, protein-packed dinner that’s great for meal prepping.

Chickpea and Spinach Curry

Ingredients:

• 1 can chickpeas, drained and rinsed
• 2 cups fresh spinach (or frozen spinach)
• 1 onion, diced
• 1 can diced tomatoes
• 1 tablespoon curry powder
• 1 teaspoon cumin
• 1/2 cup coconut milk (optional)
• 1 tablespoon olive oil
• Salt and pepper to taste
• Serve with rice

Protein: ~20g
Cost per serving: ~$4.00

Instructions:

1. In a large pan, heat olive oil and sauté the diced onion until softened.
2. Add the curry powder and cumin, stirring to coat the onions with the spices.
3. Add the chickpeas, diced tomatoes, and spinach to the pan. Cook for 5–7 minutes, or until the spinach has fully wilted.
4. If desired, add coconut milk for extra creaminess and simmer for another 5 minutes. Season with salt and pepper to taste.
5. Serve the curry over a bed of rice for a complete, budget-friendly, high-protein meal.

Tofu Stir-Fry with Brown Rice

Ingredients:

• 1 block firm tofu, drained and cubed
• 1 cup mixed veggies (such as bell peppers, broccoli, or carrots)
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1 cup cooked brown rice
• 1 tablespoon olive oil
• Salt and pepper to taste

Protein: ~22g
Cost per serving: ~$4.50

Instructions:

1. Warm olive oil in a pan over medium heat. Toss in the tofu cubes and sauté until each side is golden and crispy.
2. Toss the mixed veggies into the pan and stir-fry for 5–7 minutes, or until they become tender..
3. Add a splash of soy sauce and sesame oil, then season with salt and pepper.
4. Serve the tofu stir-fry over cooked brown rice for a filling and affordable high-protein meal.

These affordable protein-packed dinners under $5 are perfect for busy individuals looking for simple, healthy meals that won’t break the bank. Whether you’re making a hearty lentil soup, a flavorful chickpea curry, or a protein-rich tofu stir-fry, these recipes are all about maximizing protein while minimizing costs.

For more budget-friendly meal ideas, be sure to check out our Budget-Friendly Dinners page for more delicious, affordable options!

Q&A: Affordable Protein-Packed Dinners Under $5

1. Can I replace the ham in the lentil soup with another protein source?

Yes! You can easily swap the ham for other protein sources like chicken breast, sausage, or even tofu for a vegetarian option. If you’re looking to keep it plant-based, consider adding extra lentils or beans to boost the protein content.

2. Can I use frozen spinach for the chickpea and spinach curry?

Absolutely! Frozen spinach is a convenient and equally nutritious alternative to fresh. Simply thaw it before adding it to the curry, or throw it directly into the pan while cooking. It softens nicely and melts right into the sauce for a smooth, flavorful finish.

3. How can I make the tofu stir-fry spicier?

If you love spice, feel free to add chili flakes, sriracha sauce, or a splash of hot sauce when cooking the veggies or tofu. Feel free to tweak the spice level to suit your taste.

4. Can I make these meals ahead of time for meal prepping?

Yes! All three of these meals are great for meal prepping. Lentil soup and chickpea curry stay fresh in the fridge for 4 to 5 days and can be frozen for extended storage. The tofu stir-fry can also be refrigerated and reheated in the microwave or on the stovetop.

5. Are these recipes suitable for vegetarians and vegans?

Yes! Both the chickpea and spinach curry and the tofu stir-fry are vegan-friendly. The lentil soup can easily be made vegetarian or vegan by swapping out the ham for another plant-based protein or simply adding more lentils and vegetables.

6. Can I use other grains instead of brown rice?

Definitely! If you’re not a fan of brown rice, you can substitute it with white rice, quinoa, or even couscous. Just be sure to adjust cooking times based on the grain you choose.

Conclusion:

Eating cheap and easy high-protein dinners doesn’t mean you have to sacrifice flavor, variety, or nutrition. With a little bit of planning and the right approach, it’s entirely possible to enjoy delicious and healthy meals without stretching your budget. By choosing affordable protein sources like beans, eggs, lentils, tofu, and canned tuna, you can create meals that are both nourishing and cost-effective.

Incorporating high-protein foods into your diet helps support muscle growth, repair, and overall health. Fortunately, there are numerous budget-friendly options to choose from that provide the nutrients your body needs without overspending. Whether you’re looking for a quick dinner after a busy day, a satisfying meal to prep for the week, or a flavorful dish to serve to your family, the recipes shared in this post are sure to inspire your meal planning.

Getting creative in the kitchen also allows you to experiment with new ingredients, flavors, and techniques while making the most of pantry staples. Don’t be afraid to swap ingredients, add extra veggies, or mix up your cooking methods to keep your meals exciting. With just a few smart choices and a little meal prepping, you’ll be able to stick to your nutritional goals and still enjoy tasty dinners every night.

These budget-friendly, high-protein dinner ideas are designed to be both simple and satisfying. From hearty soups to flavorful stir-fries, there’s something for everyone to enjoy. Plus, these meals are versatile and can be adjusted to fit various dietary preferences, whether you’re vegan, vegetarian, or omnivorous.

So, next time you’re in need of a quick and affordable dinner, remember that eating healthy doesn’t have to break the bank. With a few affordable ingredients, some meal prep, and a little creativity, you can enjoy high-protein meals that fuel your body and satisfy your taste buds.

For more budget-friendly dinner inspiration and high-protein meal ideas, don’t forget to check out our other Budget-Friendly Dinner Recipes. Happy cooking and eating!