When trying to get your protein intake on a budget, it is mostly about cheap staples that get the job done. Canned tuna, beans, eggs, chickpeas, and a bit of chicken portioned out throughout the week.
None of these protein sources will destroy your budget and provide enough sustenance to get you through the day without getting in some sort of snack. Prepare a couple of these on Sunday and you’ll be set for the week without spending a whole lot.
Assembled from pantry and fridge staples
Canned fish, beans, hummus, yogurt, and deli items with no cooking.
Rice and Beans Bowl
At about a dollar, you get a full plate of rice and beans. Add some cheese or avocado, and still have a very cheap meal! It’s even possible to make this with leftover avocados, guacamole, and cheese. Rice and beans is an inexpensive meal with protein and fiber.
It never feels like you’re making a sacrifice to eat healthy. What you will want to do is heat up some Mexican style beans or refried beans. To me, the best beans to use are the Mexican style beans. Pour a cup of beans over the rice. It’s highly suggested to use Mexican beans. You’ll want to crank up the heat on your stove and bring your rice to a boil.
When your rice starts bubbling, you will want to dump your cup of beans right on top of your rice. The beans come out of the can loose and do not need to be broken up.
Tuna and White Bean Salad
For a protein packed lunch on a budget, think two cans and a lemon. You can combine tuna and white beans with some olive oil, red onion, and parsley. This is a great pack and go option because it stays fresh for 3 to 4 days in the fridge.
Hummus and Veggie Plate
Hummus is an inexpensive protein alternative that also enhances the flavor of vegetables as well. You can use a variety of veggies like carrots, cucumbers, peppers, and pita bread to enjoy with the dip. Its affordable and is enough to stop you from snacking in the afternoon.
Greek Yogurt Bowl
One of the most inexpensive ways to add protein to your diet is with a yogurt bowl. For a yogurt bowl, all you need is some Greek yogurt (which is extra thick), and then you can add whatever toppings you like; granola, a few fruits, and some nuts. It is creamy, and takes a lot less money than what a cafe would charge for it.
Plain nonfat Greek yogurt has about 10.2 g of protein per 100 g, according to USDA FoodData Central.
Mediterranean Chickpea Salad
Chickpeas are a great source of protein and add bulk to salads. Mix them with cucumber, tomato, onion, and feta, and drizzle lemon dressing on top. They’re also inexpensive and high in fiber! Cheaper options often taste better after they sit, and that’s definitely the case here.
Greek Chickpea and Olive Salad
This salty salad can be made with cheap and shelf-stable ingredients. You can mix chickpeas with olives, feta cheese, tomatoes and a lemon dressing. It is a vegetarian lunch that improves as time goes on.
Chickpea, Feta and Cucumber Bowl
This bowl is colorful and has a salty flavor. It quietly has lots of inexpensive plant protein. It has chickpeas, feta, and cucumber with a speck of pesto. It also has a low cost per serving and travels well.
Turkey Hummus Wrap
A wrap is another good lunch option. It’s reasonably priced, has real meat for protein, and takes a couple of minutes to prepare. For this lunch, you just need to grab some turkey, veggies, and hummus (or another spread of your choice), and some tortillas, combine the ingredients, and roll up the wrap nice and tightly (this is usually the hardest part). Once you have built the wrap up, you can slice it in half, and it will feel like you will have a full meal. All of this can be made for only a couple of bucks.
Edamame Protein Box
Edamame is inexpensive plant protein that serves as the base for a snack-style lunch box. You can add hummus, carrots and celery, and a little cheese. That’s a colorful combo that requires only a few minutes of assembly.
Tuna Spinach Tomato Salad
Canned tuna is good for your wallet and is a great source of protein! Combine it with spinach, tomatoes, and a drizzle of olive oil and lemon for a lunch that keeps you satiated and away from those pesky afternoon vending machine trips.
Mediterranean Veggie Bowl
This bowl is inexpensive and filling. Pair your hummus with cucumbers, peppers, olives, and a bit of feta. The protein comes from the hummus, and the vegetables add crunch.
Salami and Cheese Snack Box
This lunch takes very little prep. Salami, cheese, olives, and some veggies or crackers make for a salty, protein-packed lunch. It’s just like an upgraded lunchable.
Made with leftover chicken
Chicken Cucumber Tomato Salad
Turn leftover rotisserie chicken into a salad. Combine them with cucumber, tomato, and onion, drizzle with some light vinaigrette, and you’ve got yourself an incredibly refreshing, hydrating, and protein-packed dish. It also uses up leftovers rather than buying more food.
Chicken Apple Salad
Transform leftover chicken into a crunchy, budget-friendly meal. Combine it with some diced apples, celery, and a light yogurt dressing. It will give you protein with a hint of sweetness that you can eat on top of greens or crackers.
Grilled Chicken Greek Salad
I like chicken Greek salads because they are inexpensive to make. How can it be that cheap? Well, using leftover chicken gives it a higher protein value and better quality than most grab and go style salads. Where you can find more vegetables than in the typical restaurant version of a Greek chicken salad.
You can use any chilled freezer vegetables to get that fresh feel and add feta, olives, and a dressing of your choice. All of the packed salad ingredients can be found hanging out in your fridge!
A few minutes on the stove or in the oven
Tuna Pasta with Lemon
This pantry recipe turns a few basic ingredients into a real meal. Combine cooked pasta, canned tuna, lemon, olive oil, and some parsley, and in the time it takes to boil the water, you’ll have a high-protein lunch ready.
Black Bean Quesadilla
Quesadillas are another low-cost lunch. Put some black bean and cheese mixture onto a tortilla and fry it in a pan until it gets nice and crispy, and then cut it into wedges. Plus, it is great source of protein and fiber and is cheap!
Tuna Melt
Tuna melts are classic recipes that you most likely have the ingredients for laying around. Combine some tuna with mayo and fill that mixture on top of a slice of bread that has cheese on it and then toast it up. You can eat it with some soup or salad for a meal that costs just a couple bucks.
Bean and Cheese Nachos
Nachos work great for lunch as they are inexpensive and loved by everyone. Take your favorite toppings, melt them and pour them over the chips and cheese, and add some beans. With the beans added, there is some protein and it is a little more than a snack.
Shredded Chicken Tacos
Shredded chicken is an excellent way to save money on tacos since it is a great protein source. Just warm some tortillas and fill them with chicken and then add some toppings like cabbage, salsa, and lime juice to finish them off. These are quick to make, and the same batch of chicken covers several more meals.
Chicken Lettuce Wraps
With lettuce wraps, you can experience the deliciousness of takeout and save some money in the process. Just brown some ground chicken or diced chicken with a bit of garlic and soy sauce. Then, just spoon the mixture into some crisp and crunchy lettuce. These wraps are light and have a high protein content.
Ham and Cheese Sliders
Sliders turn inexpensive deli items into a protein-rich meal. Stack some ham and cheese in soft dinner rolls and then brush a buttery glaze over the top before baking them until the cheese is melted. Sliders bake in bigger batches, so you can feed a group with one pan.
Cooked in a batch ahead
Big pots and bakes portioned out for lunches through the week.
Egg Bake Slice
Eggs are an inexpensive source of quality protein, and an egg bake gives you eggs ready for 3 to 4 days. Just whisk eggs with some vegetables and a bit of cheese, bake it, and cut it into portions. You can reheat one for a quick lunch that only costs a few cents.
Chicken Thigh and Rice
Thighs are a great source of protein and are very affordable. Just cook a big batch to go over rice and broccoli, and you have made some lunch bowls. They are inexpensive and suit Sunday food prep, giving you ready meals for the next 3 to 4 days.
Vegetable Bean Soup
A large pot of bean and vegetable soup is an inexpensive source of protein. Simmer some beans with whatever vegetables and broth you have. Soup costs very little, stores great in the freezer, and tastes even better as it sits.
Tuscan White Bean Soup
White bean soup is inexpensive. Just simmer beans with broth, garlic, and greens until everything is nice and tender. Add a slice of bread, and you have a fibrous lunch made for the next 3 to 4 days.
Pulled Pork Rice Bowl
Buy and cook an inexpensive pork shoulder. Toss some of the shredded pork onto some rice, and add some veggies and a bit of sauce. You’ll get a filling, high-protein meal, and one pot covers several bowls.
Cheesy Chicken Bake
A chicken and cheese bake stretches a few ingredients into several lunches. Layer the chicken with sauce and cheese and bake until bubbly. It makes a low-cost meal. Just reheat a piece of it and enjoy!
White Bean and Tomato Stew
This stew is budget friendly and will last you days. Simmer white beans and tomatoes with some rosemary and broth until everything thickens. This dish is best served with bread and the leftovers keep 3 to 4 days in the fridge.
Ingredient protein figures are based on USDA FoodData Central. How we calculate nutrition.
