Quick High Protein Lunches Under $2 – Eat Smart On A Budget

Introduction

Quick High Protein Lunches Under $2 can seem impossible especially if you’re trying to stay healthy, save time, and avoid boring meals. Eating nutritiously doesn’t mean spending a fortune smart choices can keep both your body and your budget in shape. In this guide, we’ll share delicious and satisfying high-protein lunch ideas that cost less than a cup of coffee and keep you full for hours.

If you’re looking for more ways to save money while getting enough protein, check out our popular guide on budget-friendly dinners that pack a nutritional punch without draining your wallet.

Pantry-Ready High-Protein Lunches

No cooking? No problem. These recipes require just a few staples and minimal prep.

Tuna & Chickpea Salad

Ingredients:

• 1 can tuna in water (drained)
• 1 cup canned chickpeas (rinsed and drained)
• 1 tbsp olive oil
• Juice of ½ lemon
• Salt & pepper to taste
• Optional: chopped parsley, red onion, or cherry tomatoes

Instructions:

1. In a bowl, combine tuna and chickpeas.
2. Drizzle with olive oil and lemon juice.
3. Add salt and pepper, then toss everything together.
4. Top with fresh herbs or veggies if available.
5. Serve cold. Keeps well for 1–2 days in the fridge.

Protein Power: ~25g per serving
Cost: ~$1.50 per portion

Peanut Butter & Banana Wrap

Ingredients:

• 1 whole wheat tortilla
• 2 tbsp natural peanut butter
• 1 ripe banana
• Optional: sprinkle of chia seeds or cinnamon

Instructions:

1. Lay the tortilla flat and spread peanut butter evenly.
2. Place peeled banana in the center.
3. Sprinkle chia seeds or cinnamon if using.
4. Roll it up tightly like a burrito.
5. Slice in half or enjoy whole.

Protein Power: ~12g per wrap
Cost: ~$0.90 each

Cottage Cheese & Crackers with Veggies

Ingredients:

• ½ cup low-fat cottage cheese
• 1 handful whole grain or seed crackers
• 1 cup chopped raw veggies (carrots, cucumber, bell peppers)
• Optional: pinch of paprika or black pepper on cottage cheese

Instructions:

1. Spoon cottage cheese into a small bowl.
2. Arrange crackers and veggies around it.
3. Season cottage cheese with paprika or pepper.
4. Dip and crunch away!

Protein Power: ~15g per serving
Cost: ~$1.75 per serving

Lentil & Brown Rice Bowl

Ingredients:

• ½ cup cooked brown rice (microwavable pouch or pre-cooked)
• ½ cup canned or cooked lentils
• 1 tbsp olive oil or tahini
• Dash of lemon juice or vinegar
• Salt, pepper, garlic powder to taste
• Optional: leftover greens or hot sauce

Instructions:

1. Mix lentils and rice in a bowl.
2. Drizzle olive oil or tahini on top.
3. Season with salt, pepper, lemon juice, and spices.
4. Stir and heat in microwave for 1–2 minutes if desired.
5. Add toppings like greens or hot sauce.

Protein Power: ~18g per bowl
Cost: ~$1.60 per bowl

Meal Prep Lunches for the Week

Make it once, enjoy it for days—high-protein options that stay fresh.

Egg & Veggie Muffins

Ingredients:

• 6 large eggs
• 1 cup frozen mixed veggies (spinach, bell peppers, mushrooms, etc.)
• ½ cup shredded cheese (optional)
• Salt & pepper to taste
• Cooking spray or muffin liners

Instructions:

1. Preheat your oven to 375°F (190°C). Lightly coat a muffin tin with cooking spray or use paper liners for easy release and cleanup.
2. Crack the eggs into a mixing bowl, add a pinch of salt and pepper, and whisk until the mixture is smooth and slightly frothy.
3. Stir in the frozen veggies and shredded cheese (if using).
4. Divide the egg mixture among the muffin cups, filling each one roughly three-quarters of the way to allow room for rising as they bake.
5. Bake for 20-25 minutes, until the eggs are fully set and slightly golden on top.
6. Let cool and store in the fridge for up to 4 days. Reheat in the microwave for 30–45 seconds.

Protein Power: ~10g per muffin (2 muffins = 20g)
Cost: ~$1.50 per muffin

Quinoa Black Bean Bowls

Ingredients:

• 1 cup cooked quinoa (or instant quinoa)
• 1 cup canned black beans (rinsed and drained)
• ½ cup corn kernels (frozen or canned)
• ½ cup diced tomatoes (fresh or canned)
• 1 tbsp olive oil
• 1 tbsp lime juice
• ½ tsp chili powder or cumin
• Salt & pepper to taste
• Optional toppings: avocado, cilantro, or salsa

Instructions:

1. In a large bowl, combine cooked quinoa, black beans, corn, and diced tomatoes.
2. Drizzle with olive oil and lime juice, then season with chili powder, salt, and pepper.
3. Toss to combine all ingredients evenly.
4. Divide the mixture into meal prep containers.
5. Optional: Add fresh toppings like avocado or salsa when serving.
6. Store in the fridge for up to 4 days. Reheat before eating.

Protein Power: ~15g per serving
Cost: ~$1.80 per bowl

Spicy Chicken & Cabbage Slaw

Ingredients:

• 2 cups rotisserie or cooked chicken (shredded)
• 2 cups shredded cabbage (or coleslaw mix)
• ¼ cup apple cider vinegar
• 1 tbsp olive oil
• 1 tsp honey or maple syrup
• 1 tsp smoked paprika or chili powder
• Salt & pepper to taste
• Optional: 1 tbsp hot sauce for extra heat

Instructions:

1. In a large mixing bowl, combine the shredded chicken and cabbage.
2. In a small bowl, whisk together apple cider vinegar, olive oil, honey, paprika, salt, and pepper.
3. Pour the dressing over the chicken and cabbage mixture and toss well to combine.
4. For added heat, stir in hot sauce.
5. Keep them fresh by storing in airtight containers in the refrigerator for up to three days.

Protein Power: ~25g per serving
Cost: ~$1.80 per serving

Microwave-Only Budget Lunches

Perfect for students, workers, or anyone without access to a full kitchen.

Egg & Spinach Mug Scramble

Ingredients:

• 2 large eggs
• ¼ cup frozen spinach (thawed or slightly microwaved)
• 1 tbsp milk or water (optional for fluffiness)
• Salt & pepper to taste
• Optional: shredded cheese, chili flakes

Instructions:

1. In a large microwave-safe mug, crack and whisk the eggs.
2. Stir in thawed spinach, milk (if using), and seasonings.
3. Microwave on high for 1 minute. Stir.
4. Microwave for an additional 30–60 seconds, or until the eggs are set and fully cooked through.
5. Top with cheese or chili flakes if desired.

Protein Power: ~14g
Cost: ~$1.00 per mug

Instant Oats with Protein Powder & Seeds

Ingredients:

• ½ cup instant oats
• 1 scoop protein powder (any flavor)
• ¾ cup water or milk
• 1 tsp chia or flaxseeds
• Optional: 1 tbsp peanut butter or sliced banana

Instructions:

1. In a microwave-safe bowl, mix oats and water or milk.
2. Microwave on high for 1–2 minutes until cooked.
3. Stir in protein powder and seeds.
4. For added flavor and a creamy texture boost, mix in a spoonful of peanut butter or a few slices of ripe banana.
5. Let sit 1 minute before eating to thicken.

Protein Power: ~20g
Cost: ~$1.40 per bowl

Frozen Edamame & Rice Bowl

Ingredients:

• ½ cup frozen edamame (in pods or shelled)
• 1 pouch microwaveable rice (brown or jasmine)
• 1 tbsp soy sauce or tamari
• Optional: sesame seeds, hot sauce, or green onion

Instructions:

1. Microwave edamame according to package instructions (usually ~2–3 mins).
2. Microwave rice pouch as directed (usually 90 seconds).
3. Combine edamame and rice in a bowl.
4. Drizzle with soy sauce and toss.
5. Add sesame seeds or hot sauce for flavor boost.

Protein Power: ~18g
Cost: ~$1.80 per bowl

These recipes are proof that you don’t need a full kitchen to eat smart. Want more? Browse our full archive of budget-friendly dinners for stove-top or oven-ready ideas. And for creative takes beyond lunch, the BBC’s cheap high-protein meals are also worth a look.

Conclusion:

Quick high-protein lunches under $2 aren’t just possible—they’re satisfying, nutritious, and surprisingly easy to prepare. Whether you’re cooking with pantry staples, prepping for the week, or just have a microwave on hand, you now have a toolkit of meals that support your goals without draining your wallet.

Remember, eating on a budget doesn’t mean compromising on quality. With smart planning, you can enjoy variety, taste, and nutrition at every meal.

Want more inspiration? Don’t forget to explore our guide to budget-friendly dinners to keep your evenings just as protein-packed and affordable.

And if you’re looking for even more cheap, protein-rich meal ideas, this BBC Good Food resource on budget meals is packed with value.

So go ahead—eat smart, save money, and fuel your body. You’ve got this!