Affordable & Filling: 21 High Protein Meals To Try This Week

Introduction

Affordable high protein meals are essential for anyone trying to eat well on a budget—whether you’re hitting the gym or just staying healthy. This week, we’ve rounded up 21 hearty, protein-rich meals that are not only tasty but also gentle on your wallet. And if you’re looking for more budget-friendly dinner ideas, check out our budget-friendly dinners guide for inspiration. We’ve also taken cues from trusted resources like BBC Good Food’s cheap high-protein meals to ensure you get a perfect balance of cost and nutrition.

Protein-Packed Breakfasts That Keep You Full

Greek Yogurt & Peanut Butter Bowl

Description:
Creamy Greek yogurt paired with nutty peanut butter delivers a quick, satisfying breakfast that’s both filling and protein-rich.

Ingredients:

• 1 cup plain Greek yogurt (unsweetened, 2% or full-fat)
• 1 tablespoon natural peanut butter
• ½ banana, sliced
• 1 teaspoon honey (optional)
• 1 tablespoon chia seeds or flaxseeds
• A handful of oats or granola for crunch

Instructions:

1. Spoon the Greek yogurt into a bowl.
2. Swirl in the peanut butter until lightly combined.
3. Top with banana slices, chia seeds, and a drizzle of honey.
4. Sprinkle granola or oats on top for texture.
5. Serve immediately or chill for later.

Budget Tip:
Buy Greek yogurt in bulk tubs instead of single servings to save money.

Savory Cottage Cheese Toast with Eggs

Description:
This toast combines creamy cottage cheese with a protein punch from eggs and is ideal for those who love savory starts.

Ingredients:

• 2 slices whole grain or rye bread
• ½ cup cottage cheese
• 2 eggs (boiled or fried, your choice)
• Pinch of black pepper & sea salt
• Fresh herbs like parsley or chives (optional)

Instructions:

1. Toast the bread until golden and crisp.
2. Spread cottage cheese evenly across both slices.
3. Top with a sliced boiled egg or a freshly fried one.
4. Sprinkle salt, pepper, and fresh herbs.
5. Enjoy while warm.

Budget Tip:
Cottage cheese is one of the cheapest high-protein dairy items—stock up during sales!

High-Protein Oats with Chia & Almonds

Description:
A balanced and budget-friendly start to your day with whole oats, fiber-rich chia, and almond crunch.

Ingredients:

• ½ cup rolled oats
• 1 cup water or milk (dairy or plant-based)
• 1 tablespoon chia seeds
• 1 tablespoon almond slivers
• 1 teaspoon cinnamon
• Optional: berries or banana slices for topping

Instructions:

1. In a small pot, bring water or milk to a simmer.
2. Stir in oats and chia seeds.
3. Cook on low for 5–7 minutes until thickened.
4. Remove from heat and stir in cinnamon.
5. Top with almonds and optional fruit before serving.

Budget Tip:
Buy oats and chia seeds in bulk for a month’s worth of breakfasts at a fraction of the cost.

Tofu Scramble with Spinach & Turmeric

Description:
A plant-powered breakfast that mimics scrambled eggs with all the flavor—and none of the cost or cholesterol.

Ingredients:

• ½ block firm tofu, crumbled
• 1 cup spinach (fresh or frozen)
• ¼ teaspoon turmeric
• ¼ teaspoon garlic powder
• Salt and pepper to taste
• 1 teaspoon olive oil

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add crumbled tofu and season with turmeric, garlic, salt, and pepper.
3. Stir and cook for 3–5 minutes until heated through.
4. Toss in spinach and cook until wilted.
5. Serve warm, optionally with toast or in a wrap.

Budget Tip:
Tofu is one of the most affordable plant-based proteins—perfect for weekly meal prep.

Hearty Lunches To Power You Through the Day

Tuna & White Bean Salad

Description:
Canned tuna and white beans come together in a zesty lemon dressing—no cooking needed, just fresh flavor and long-lasting energy.

Ingredients:

• 1 can tuna in water or olive oil, drained
• 1 can white beans (cannellini or navy), drained and rinsed
• 1 tablespoon olive oil
• Juice of ½ lemon
• Salt and pepper to taste
• Optional: chopped parsley, diced red onion, cherry tomatoes

Instructions:

1. In a mixing bowl, combine the tuna and white beans.
2. Add olive oil, lemon juice, salt, and pepper.
3. Stir gently to mix without mashing the beans.
4. Top with parsley, onion, or tomatoes if using.
5. Serve cold, over greens or in a sandwich wrap.

Budget Tip:
White beans are inexpensive and full of fiber and protein—buy dried and cook in bulk to save more.

Egg Fried Brown Rice with Vegetables

Description:
This homemade fried rice recipe gives you that takeout flavor with more protein and fewer costs. Ideal for leftovers!

Ingredients:

• 1 cup cooked brown rice (preferably cold)
• 2 eggs, lightly beaten
• 1 cup frozen mixed vegetables (carrots, peas, corn)
• 1 tablespoon soy sauce or tamari
• 1 teaspoon sesame oil or neutral oil
• 1 green onion, chopped (optional)

Instructions:

1. Heat oil in a pan or wok over medium heat.
2. Scramble the eggs until just cooked, then push to the side.
3. Add vegetables and stir-fry for 2–3 minutes.
4. Add the rice and stir everything together.
5. Pour in soy sauce and stir until heated through.
6. Top with green onion if desired.

Budget Tip:
Use leftover rice and frozen veggies to avoid food waste and keep lunch under $2.

Chickpea Quinoa Bowl with Tahini Dressing

Description:
Packed with fiber and plant protein, this colorful bowl is perfect for meal prepping in batches and storing in the fridge.

Ingredients:

• 1 cup cooked quinoa
• ½ cup canned chickpeas, rinsed and drained
• ¼ cup chopped cucumber
• ¼ cup shredded carrots
• 2 tablespoons tahini
• Juice of ½ lemon
• 1 tablespoon water (to thin dressing)
• Salt and cumin to taste

Instructions:

1. Whisk together tahini, lemon juice, water, salt, and cumin for the dressing.
2. In a bowl, layer quinoa, chickpeas, cucumber, and carrots.
3. Drizzle with dressing and toss before eating.
4. Serve cold or at room temperature.

Budget Tip:
Quinoa expands a lot after cooking—just 1 cup dry yields 3 cups cooked. Cook in bulk and store for the week.

Spicy Lentil Soup with Carrots

Description:
A warm, protein-rich lunch with red lentils, carrots, and spices. Great for freezing or cooking in big batches on a budget.

Ingredients:

• 1 cup red lentils, rinsed
• 2 carrots, chopped
• 1 small onion, diced
• 1 clove garlic, minced
• 1 teaspoon cumin
• ½ teaspoon chili flakes (adjust to taste)
• 4 cups water or vegetable broth
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. In a pot, heat olive oil and sauté onion and garlic until soft.
2. Add carrots and cook for 3–4 minutes.
3. Stir in lentils, cumin, chili flakes, and broth.
4. Bring to a boil, then simmer for 20–25 minutes until lentils are soft.
5. Blend part of the soup for a creamy texture, or leave chunky.
6. Season and serve hot.

Budget Tip:
Red lentils cook quickly and are extremely cheap per serving—ideal for batch lunches.

Budget Dinners That Don’t Skimp On Protein

Baked Chicken Thighs with Sweet Potatoes

Description:
Juicy chicken thighs are an affordable protein option, roasted alongside sweet potatoes for a balanced, satisfying dinner.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 2 medium sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Optional: fresh rosemary or thyme

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss sweet potato cubes with half the oil, salt, and pepper.
3. Rub chicken thighs with remaining oil, paprika, garlic, salt, and pepper.
4. Arrange sweet potatoes and chicken on a sheet pan.
5. Bake for 35–40 minutes, or until chicken is cooked through and crispy.
6. Serve hot, with a sprinkle of herbs if desired.

Budget Tip:
Chicken thighs are cheaper and more flavorful than breasts—buy in value packs and freeze extras.

Lentil & Mushroom Shepherd’s Pie

Description:
A comfort classic with a budget-conscious, plant-based twist—protein-packed lentils and mushrooms topped with creamy mashed potatoes.

Ingredients:

• 1 cup brown or green lentils, cooked
• 1 cup mushrooms, finely chopped
• 1 carrot, diced
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 tablespoon tomato paste
• 2 cups mashed potatoes (prepared ahead)
• 1 tablespoon olive oil
• Salt, pepper, and thyme to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a skillet, sauté onion, garlic, and carrot in olive oil.
3. Add mushrooms and cook until soft.
4. Stir in lentils, tomato paste, thyme, salt, and pepper. Simmer for 5 minutes.
5. Spread lentil mixture in a baking dish and top with mashed potatoes.
6. Bake for 20 minutes, or until the top is golden.

Budget Tip:
Lentils are extremely affordable and keep well in your pantry—no soaking required!

Stuffed Bell Peppers with Turkey & Rice

Description:
A delicious way to use up leftover rice and lean ground turkey—stuffed peppers are filling, colorful, and high in nutrients.

Ingredients:

• 4 bell peppers, tops cut off and seeds removed
• ½ pound ground turkey
• 1 cup cooked rice (brown or white)
• ½ cup diced tomatoes (canned or fresh)
• ½ onion, chopped
• 1 teaspoon cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Shredded cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C).
2. In a pan, sauté onion and turkey until browned.
3. Add rice, tomatoes, and spices. Cook for 5 minutes.
4. Stuff each pepper with the turkey mixture.
5. Place in a baking dish and bake for 25–30 minutes.
6. Top with shredded cheese for the last 5 minutes if using.

Budget Tip:
Buy bell peppers in bulk when in season and freeze leftovers pre-stuffed for easy weeknight meals.

Baked Tofu Stir-Fry with Broccoli

Description:
A flavorful, plant-based dinner that’s high in protein and fiber. Baking the tofu makes it crispy without extra oil.

Ingredients:

• 1 block firm tofu, pressed and cubed
• 1 tablespoon soy sauce
• 1 tablespoon cornstarch
• 1 tablespoon olive or sesame oil
• 2 cups broccoli florets
• 1 carrot, sliced thinly
• 1 clove garlic, minced
• Optional: chili flakes or ginger

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss tofu cubes in soy sauce and cornstarch, then bake on a lined sheet for 25–30 minutes until golden.
3. While tofu bakes, stir-fry broccoli, carrot, garlic, and spices in a pan with oil.
4. Add the baked tofu to the veggies and stir for 2–3 minutes.
5. Serve warm with rice or noodles.

Budget Tip:
Tofu and frozen broccoli are both cost-effective and store well for last-minute meals.

Quick High-Protein Snacks For Any Time

Boiled Eggs with Avocado Slices

Description:
A simple grab-and-go snack combining protein-packed boiled eggs with creamy, heart-healthy avocado slices.

Ingredients:

• 2 large eggs
• ½ ripe avocado, sliced
• Salt and pepper to taste
• Optional: a sprinkle of chili flakes or lemon juice

Instructions:

1. Boil eggs for about 9–12 minutes for firm yolks.
2. Peel and slice the eggs.
3. Serve with avocado slices on the side.
4. Season with salt, pepper, and optional chili flakes or lemon juice.

Budget Tip:
Eggs are one of the most affordable complete proteins and easy to prepare in bulk for the week.

Roasted Chickpeas with Sea Salt

Description:
Crunchy, savory, and packed with protein and fiber — roasted chickpeas are perfect for snacking anytime.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 teaspoon sea salt
• Optional: smoked paprika, garlic powder, or cayenne pepper

Instructions:

1. Preheat oven to 400°F (200°C).
2. Pat chickpeas dry with a towel.
3. Toss chickpeas with olive oil, salt, and any spices.
4. Spread on a baking sheet and roast for 25–30 minutes, shaking halfway.
5. Cool before serving for extra crunch.

Budget Tip:
Canned chickpeas are inexpensive and pantry-stable; roasting brings out a satisfying snack texture.

Protein Pancakes with Banana

Description:
A tasty, filling snack or post-workout boost — these pancakes combine protein powder and banana for natural sweetness.

Ingredients:

• 1 ripe banana, mashed
• 1 scoop protein powder (whey or plant-based)
• 1 egg or flax egg (for vegan)
• ¼ cup oats or oat flour
• ½ teaspoon baking powder

Instructions:

1. Mix banana, protein powder, egg, oats, and baking powder until smooth.
2. Heat a non-stick pan over medium heat.
3. Pour batter in small circles and cook 2–3 minutes each side.
4. Serve with a drizzle of honey or nut butter if desired.

Budget Tip:
Use affordable rolled oats and seasonal bananas for a low-cost, high-protein treat.

Homemade Trail Mix with Seeds & Nuts

Description:
Customize your own mix of nuts, seeds, and dried fruit for a protein and energy boost anytime, anywhere.

Ingredients:

• ½ cup almonds or peanuts
• ¼ cup pumpkin seeds
• ¼ cup sunflower seeds
• ¼ cup dried cranberries or raisins
• Optional: dark chocolate chips or coconut flakes

Instructions:

1. Combine all ingredients in a bowl.
2. Store in an airtight container for up to two weeks.
3. Portion out as needed for quick snacks.

Budget Tip:
Buy nuts and seeds in bulk to save money and tailor your mix to what you like and have available.

Make-Ahead Meals to Simplify Your Week

Black Bean & Sweet Potato Burritos

Description:
Hearty and filling, these burritos combine protein-packed black beans with sweet potatoes. Perfect to freeze and reheat for quick meals on busy days.

Ingredients:

• 1 cup cooked black beans (canned or homemade)
• 1 medium sweet potato, peeled and diced
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 4 whole wheat tortillas
• ½ cup shredded cheese (optional)
• Salt and pepper to taste

Instructions:

1. Roast sweet potatoes at 400°F (200°C) for 20–25 minutes until tender.
2. In a bowl, mix black beans, roasted sweet potatoes, cumin, paprika, salt, and pepper.
3. Spoon mixture onto tortillas and sprinkle cheese if using.
4. Roll tightly into burritos.
5. Wrap individually in foil and freeze.
6. Reheat in the oven or microwave before serving.

Budget Tip:
Use canned beans and seasonal sweet potatoes for an affordable and nutritious meal prep option.

Egg Muffins with Spinach & Bell Peppers

Description:
Protein-packed egg muffins loaded with veggies — make a batch ahead and enjoy a quick, portable breakfast or snack throughout the week.

Ingredients:

• 6 large eggs
• 1 cup chopped spinach
• ½ cup diced bell peppers
• ¼ cup shredded cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat oven to 350°F (175°C).
2. Whisk eggs with salt and pepper.
3. Stir in spinach, bell peppers, and cheese.
4. Pour mixture into a greased muffin tin.
5. Bake for 20–25 minutes until set.
6. Cool and store in the fridge for up to 5 days.

Budget Tip:
Use frozen spinach and bulk bell peppers to cut costs without sacrificing nutrition.

Turkey Chili with Kidney Beans

Description:
A warming, lean-protein-rich chili packed with fiber from kidney beans — ideal for making in large batches and freezing for easy meals.

Ingredients:

• 1 pound lean ground turkey
• 1 can kidney beans, drained and rinsed
• 1 can diced tomatoes
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté onion and garlic until soft.
2. Add ground turkey and cook until browned.
3. Stir in beans, tomatoes, chili powder, cumin, salt, and pepper.
4. Simmer for 30 minutes to blend flavors.
5. Cool and store in meal prep containers or freeze.

Budget Tip:
Ground turkey is a cost-effective lean protein; canned beans add fiber and stretch the dish affordably.

High-Protein Pasta Bake with Cottage Cheese

Description:
A creamy, protein-rich pasta bake using budget-friendly cottage cheese, perfect for preparing ahead and reheating during the week.

Ingredients:

• 2 cups cooked whole wheat pasta
• 1 cup low-fat cottage cheese
• 1 cup marinara sauce
• 1 cup spinach, chopped
• ½ cup shredded mozzarella (optional)
• Salt, pepper, and Italian herbs to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Mix cooked pasta, cottage cheese, marinara, spinach, salt, pepper, and herbs in a bowl.
3. Transfer mixture to a baking dish.
4. Top with mozzarella if using.
5. Bake for 20–25 minutes until bubbly and golden on top.
6. Cool and refrigerate or freeze in portions.

Budget Tip:
Cottage cheese is an affordable, high-protein dairy option that adds creaminess without heavy cost.

Conclusion

Finding affordable and filling high-protein meals doesn’t have to be complicated or expensive. Whether you’re fueling up with protein-packed breakfasts, powering through your day with hearty lunches, or simplifying your week with make-ahead dinners, these budget-friendly recipes prove that eating well on a budget is completely achievable. By planning ahead and choosing nutrient-dense ingredients, you can enjoy satisfying meals that keep you energized without breaking the bank. For more budget-friendly dinner ideas, check out our Budget-Friendly Dinners page — and if you’re looking for even more inspiration, explore BBC Good Food’s cheap high-protein meals. Start cooking smart, stay full longer, and keep your nutrition on point all week long!