15 Cheap & High-Protein Meals To Save You Money At The Store

Protein is an essential energy source in plant and animal sources, such as meat, fish, eggs, dairy, nuts and seeds, some grains, beans, and tofu products.

Many of these foods also contain essential nutrients that your body needs to stay healthy, like iron, vitamin B12, and fiber (only in many plant-based options). 

We’ve created 15 delicious, protein-rich meals to help you meet your daily goals—without breaking your budget.

Keep reading to get inspired and learn how to access insurance-covered nutritional counseling. 

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15 Cheap & High-Protein Meals

We’ve created low-cost protein-rich meals that include animal sources and plant-based options. 

If you currently follow a vegetarian or vegan diet (or want to start), consider meeting with a plant-based dietitian for more personalized nutrition support.

They can help you build an eating plan with enough plant-based protein to satisfy your daily requirements. 

1. Quinoa and Black Bean Salad

Quinoa and black beans both contain fiber, protein, and other nutrients.

To keep this recipe budget-friendly, consider buying quinoa from a bulk-food store, as pre-packaged, brand-name products can be more expensive. 

To make, cook quinoa per package instructions. While boiling, drain and thoroughly rinse your canned black beans.

Chop and set aside one cup of cherry tomatoes, half a cucumber, a quarter of a red onion, and ½ cup of flat-leaf parsley. 

When quinoa is cooked, combine everything in a bowl and dress with ¼ cup of olive oil, two tablespoons of red wine vinegar, a dash of mustard, one grated garlic clove, one teaspoon of honey, and a pinch of salt and pepper. 

This hearty salad should be kept in the fridge and can last up to four days. 

2. Baked Chicken with Roasted Vegetables

Chicken breasts can be expensive, but you can use chicken thighs for this recipe (bone-in tends to be the most affordable option, but if you find a great deal on chicken breasts, you might want to stock up). 

Warm the oven to 375°F. Season your chicken and favorite vegetables in a bowl with one tablespoon of olive oil, one teaspoon of paprika, garlic powder, onion powder, and turmeric. 

Transfer to a sheet pan lined with parchment paper and bake for at least thirty minutes or until the chicken is cooked. 

3. One-Pot Lentil Soup

Lentils are rich in protein and fiber and tend to be low in cost.

They come in many different colors and textures, but red lentils work well for soups because they break down during cooking, creating a thick, comforting texture. 

To make this soup, place your pot on the stove and turn on medium heat.

Add one tablespoon of olive oil, then one diced onion, bell pepper, carrot, two celery stalks, and three garlic cloves. 

Add a bay leaf and one can of diced tomatoes, and then top with vegetable stock.

Add ½ cups of dried red lentils and mix in two tablespoons of almond butter. 

Let simmer for about twenty minutes and garnish with fresh cilantro before eating. 

4. Egg and Chicken Fried Rice

This is a simple recipe you can use with day-old rice. 

To make, warm a pan with one tablespoon of olive oil and add cubed chicken.

Cook until done, then transfer to a plate. 

Next, add rice and stir constantly to avoid burning.

Then add one diced carrot, ½ cup of green peas, and ½ cup of frozen corn.

When the vegetables have softened, pour in the whisked egg and add the chicken back to the pan to reheat. 

When ready to eat, dress with soy sauce, sesame oil, sesame seeds, and garnish with sliced green onion. 

5. Black Bean Tacos

To make the taco filling, warm black beans in a pan with one tablespoon of canola oil.

Add low sodium taco seasoning or your favorite spices (chili, paprika, garlic powder, onion powder, and red pepper flakes) and then mash until fully combined. 

Assemble the taco by layering beans, lettuce, cheese, tomato, corn, guacamole, and salsa. 

6. Chickpea and Turkey Breast Salad with Greek Yogurt Dressing

Finely dice cooked turkey breast into bite-sized pieces.

Add one cup of chickpeas, one diced bell pepper, half a diced apple, and a handful of almond slices. 

Mix a creamy dressing by combining plain Greek yogurt with one teaspoon of dried dill, ¼ teaspoon of salt, ½ teaspoon of pepper, the juice of one lemon, and one grated garlic clove.  

You can eat this dish as a salad or fill a pita to make a handheld dish. 

7. Ground Turkey Stuffed Peppers

Make stuffing by combining ground turkey with uncooked rice and spices (try using a mixture of dry herbs, like basil, oregano, and mint). 

Stuff cored peppers and top with tomato sauce before putting into the oven to bake for about forty-five minutes.

Check that meat is done using a thermometer (should be 165°F), and garnish with grated parmesan cheese. 

8. Spicy Kidney Bean Curry

To keep things simple, you can invest in a premixed curry paste for this recipe, which is available in many grocery stores. 

To make kidney bean curry, sauté onions, garlic, and grated ginger. Next, add cauliflower, kidney beans, and a can of diced tomatoes.

Stir in one or two tablespoons of curry paste and cover the pot with a lid. 

Bake in the oven for thirty minutes at medium heat to soften the vegetables and beans. Serve with fresh cilantro and brown rice.  

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9. Turkey and Bean Burritos

Make this easy burrito by pan-frying ground turkey with diced red onion and garlic cloves.

Season with chili powder and red chili flakes (optional). Add black beans and one tablespoon of oil, cover, and cook the burrito filling for 15 minutes. 

While your protein is cooking, prepare your toppings: shredded lettuce, diced tomato, jalapenos (optional), cilantro, shredded cheese, sour cream, salsa, and avocado slices (or guacamole). 

Assemble your burrito by combining everything in a whole-grain wrap. An authentic burrito includes seasoned rice, which you can add if you wish.  

10. Ham and Bean Soup

Different cuts of pork are usually on sale, and many can be used in soup recipes. 

To make this classic ham and bean soup, sear bite-sized pieces of ham in a soup pot.

Add diced carrots, garlic, navy beans, and top with low sodium chicken stock. For spices, add cracked black pepper and mustard powder. 

Garnish with fresh parsley before eating. 

11. Egg Roll in a Bowl

Egg roll stuffing is simple, comforting, and filling.

To make, chop your vegetables into thin stripes: carrots, sweet onion, napa cabbage, garlic, and ginger. 

Next, warm a pan and add your vegetables—season with soy salt, white pepper, and sesame oil.

Pour in whisked eggs and cook over your vegetables. 

Top with fresh bean sprouts, mint, chopped peanuts, and serve with brown rice. 

12. Spanish Rice with Salmon 

Tinned salmon is a great source of protein and is more affordable than fresh filet.

To make this dish, sauté white cooking wine with garlic, shallots, carrots, and red bell pepper. Add canned tomatoes, salmon, low-sodium chicken broth and rice.

Cover and simmer until fully cooked (usually 20 to 25 minutes). 

Garnish with fresh parsley and a squeeze of lemon juice before eating. 

13. Chicken Breast with Roasted Edamame

Make this quick and easy bowl by layering quinoa, shredded kale, chicken breast slices, and roasted edamame. 

Next, add grated parmesan and top with a blend of diced red onion, cherry tomato, and corn.

Before eating, dress with a tangy sauce of olive oil, red wine vinegar, garlic, mustard, and maple syrup. 

14. Turkey Meatballs with Pasta

Make turkey meatballs by combining ground turkey with panko crumbs, Italian seasoning, finely diced onion, and two eggs.

Bake until cooked, and then add meatballs to red sauce. Serve with pasta and garnish with fresh parsley. 

15. Spicy Tuna Wrap

Canned fish is usually less expensive than whole filets but is still a great source of protein. 

To make this spicy wrap, combine canned tuna, two tablespoons of mayonnaise, one or two teaspoons of sriracha, two sliced green onions, and two diced celery stalks.

Serve with a whole-grain tortilla wrap and a side of fresh vegetable sticks. 

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Takeaway

Cooking at home is fun when you have easy-to-follow recipes that align with your health goals.

Try making our budget-friendly protein-rich meals that don’t skimp on flavor. 

Affordable protein-rich foods we love to cook include different cuts of meat, canned fish, eggs, and plant-based beans and legumes.

You can also use dehydrated beans instead of canned beans, but be sure to cook them thoroughly before eating (follow the package instructions). 

How a Dietitian Can Help

Most adults should consume a minimum of 0.8g of protein per kilogram of body weight daily, but this number could increase if you’re very active—potentially bringing you closer to 1.2-1.5g/kg. 

If you’re unsure how much protein you should eat, meeting with a Nourish registered dietitian who can calculate your personalized protein goal may be beneficial.

Every appointment is done online, and patients love working with our team. 

Find a dietitian who accepts insurance through Nourish today.