Tasty Scroll : High Protien, Healthy Lunch Breakfast Recipes

High Protein Meals

Budget-Friendly Cheap High Protein Meals

By Jamie #Cheap high protein meals, #Tips for Saving Even More

If you think building muscle, managing weight, or feeling full longer means spending a fortune on food, think again. Cheap high protein meals are not only possible—they’re practical, delicious, and accessible to just about anyone. Whether you’re a student on a budget, a busy parent, or simply trying to eat healthier without overspending, you don’t have to choose between cost and nutrition.

Cheap High Protein Meals

Cheap high-protein meals are an affordable way to fuel your body without breaking the bank. With a few simple ingredients, you can create satisfying and nutritious dishes that support muscle repair, weight management, and overall health.

Cheap High Protein Meals

Scrambled Eggs with Beans and Toast

Start your day with a hearty, protein-packed breakfast that’s both filling and budget-friendly. This simple meal combines eggs, beans, and toast for a balanced and satisfying start to the day.

Scrambled Eggs with Beans and Toast

Ingredients:

  • 2 large eggs

  • 1/4 cup canned beans (black beans, kidney beans, or pinto)

  • 1 slice whole-grain bread

  • Salt and pepper to taste

How to Make:

  1. Heat a small pan over medium heat and scramble the eggs until cooked through.

  2. While the eggs cook, heat the beans in a separate pan until warmed.

  3. Toast the bread and top with the scrambled eggs.

  4. Serve with a side of beans.

Per Serving:

  • Carbs: 30g

  • Calories: 350

  • Protein: 20g

Tuna Salad Lettuce Wraps

This easy-to-make, protein-packed lunch is perfect for meal prep and requires minimal ingredients. By swapping bread for lettuce wraps, you cut down on carbs while still enjoying a flavorful meal.

Ingredients:

  • 1 can of tuna in water, drained

  • 2 tbsp mayo or Greek yogurt

  • 1 tbsp Dijon mustard

  • 1/4 cup diced celery

  • Salt and pepper to taste

  • 3 large lettuce leaves (Romaine or Butter Lettuce)

How to Make:

  1. In a bowl, combine the tuna, mayo, mustard, celery, salt, and pepper.

  2. Spoon the tuna salad onto the lettuce leaves and fold them to form wraps.

Per Serving:

  • Carbs: 6g

  • Calories: 250

  • Protein: 30g

Lentil and Veggie Soup

This cozy and comforting soup is packed with protein-rich lentils and a variety of vegetables. It’s a perfect low-cost, high-protein meal that lasts for days.

Lentil and Veggie Soup

Ingredients:

  • 1 cup dried lentils, rinsed

  • 1 carrot, diced

  • 1 celery stalk, diced

  • 1 onion, chopped

  • 2 cloves garlic, minced

  • 4 cups vegetable broth

  • Salt and pepper to taste

How to Make:

  1. In a large pot, sauté the onion, carrot, celery, and garlic for a few minutes until softened.

  2. Add the lentils, vegetable broth, salt, and pepper.

  3. Bring to a boil, then lower the heat and simmer for 30-40 minutes, until lentils are tender.

Per Serving:

  • Carbs: 45g

  • Calories: 350

  • Protein: 18g

Tofu Stir-Fry with Rice

This quick and easy stir-fry uses tofu as a plant-based protein and pairs it with vegetables and rice for a healthy and filling meal.

Ingredients:

  • 1 block firm tofu, cubed

  • 1 cup mixed vegetables (frozen or fresh)

  • 1 cup cooked rice

  • 2 tbsp soy sauce

  • 1 tbsp olive oil

  • 1 garlic clove, minced

How to Make:

  1. Heat olive oil in a pan and sauté the garlic and tofu until browned.

  2. Add the mixed vegetables and soy sauce, and stir-fry for an additional 5-7 minutes.

  3. Serve over cooked rice.

Per Serving:

  • Carbs: 45g

  • Calories: 400

  • Protein: 22g

Chicken and Quinoa Meal Prep Bowls

This meal prep-friendly recipe combines lean chicken with quinoa, veggies, and a simple dressing for a protein-packed, balanced meal.

Ingredients:

  • 1 chicken breast, cooked and sliced

  • 1/2 cup cooked quinoa

  • 1 cup steamed broccoli

  • 1 tbsp olive oil

  • 1 tbsp lemon juice

  • Salt and pepper to taste

How to Make:

  1. Cook quinoa according to package instructions.

  2. Season the chicken breast with salt and pepper, and cook until golden brown.

  3. Combine cooked quinoa, sliced chicken, and steamed broccoli in a bowl.

  4. Drizzle with olive oil and lemon juice before serving.

Per Serving:

  • Carbs: 35g

  • Calories: 450

  • Protein: 40g

Spaghetti with Ground Turkey Meat Sauce

This quick and healthy spaghetti uses ground turkey, a lean protein, to make a low-fat and high-protein meat sauce.

Ingredients:

  • 1/2 lb ground turkey

  • 1 jar marinara sauce

  • 2 cups cooked whole-wheat spaghetti

  • 1 tbsp olive oil

  • Salt, pepper, and garlic to taste

How to Make:

  1. Heat olive oil in a pan and sauté the garlic and ground turkey until browned.

  2. Add marinara sauce, salt, and pepper, and simmer for 10 minutes.

  3. Serve the meat sauce over the cooked spaghetti.

Per Serving:

  • Carbs: 45g

  • Calories: 400

  • Protein: 30g

Peanut Butter Banana Smoothie

This quick smoothie is a protein-packed snack that’s perfect for busy mornings or an after-workout refuel.

Peanut Butter Banana Smoothie

Ingredients:

  • 1 banana

  • 1 tbsp peanut butter

  • 1/2 cup Greek yogurt

  • 1/2 cup milk (or almond milk)

  • Ice cubes

How to Make:

  1. Blend all ingredients together until smooth.

  2. Serve immediately for a quick protein boost.

Per Serving:

  • Carbs: 40g

  • Calories: 350

  • Protein: 18g

Hard-Boiled Eggs with Veggies

Hard-boiled eggs are a classic, budget-friendly source of protein, and they pair wonderfully with fresh or roasted vegetables for a simple meal.

Ingredients:

  • 2 large eggs

  • 1/2 cup cherry tomatoes

  • 1/2 cup cucumber, sliced

  • Salt and pepper to taste

How to Make:

  1. Boil the eggs for 9-12 minutes, then peel.

  2. Serve alongside sliced veggies with a sprinkle of salt and pepper.

Per Serving:

  • Carbs: 8g

  • Calories: 220

  • Protein: 14g

Cottage Cheese with Fruit

For a high-protein snack or light meal, cottage cheese paired with fresh fruit offers a delicious combination of sweet and savory flavors.

Cottage Cheese with Fruit

Ingredients:

  • 1 cup cottage cheese

  • 1/2 cup mixed berries (strawberries, blueberries, raspberries)

How to Make:

  1. Scoop the cottage cheese into a bowl.

  2. Top with fresh berries.

Per Serving:

  • Carbs: 20g

  • Calories: 250

  • Protein: 22g

Protein Energy Balls

These no-bake energy balls are perfect for a quick snack, offering a balanced mix of protein, healthy fats, and carbs.

Ingredients:

  • 1 cup rolled oats

  • 1/2 cup peanut butter

  • 1/4 cup honey

  • 1/4 cup protein powder

  • 1 tbsp chia seeds

How to Make:

  1. In a bowl, combine all ingredients and mix until fully combined.

  2. Roll the mixture into small balls and refrigerate for at least 30 minutes.

Per Serving:

  • Carbs: 18g

  • Calories: 200

  • Protein: 10g

These meals prove that you don’t need to spend a lot to eat protein-packed dishes. With simple ingredients and a little creativity, you can enjoy nutritious meals on a budget!

Conclusion

In conclusion, Tuna Salad Lettuce Wraps are a simple yet satisfying meal option that perfectly balances flavor and nutrition. Packed with lean protein, fresh vegetables, and healthy fats, these wraps offer a low-carb, gluten-free alternative to traditional sandwiches. Whether you’re looking for a quick lunch, a light dinner, or a meal prep staple, Tuna Salad Lettuce Wraps are a delicious way to stay on track with your health goals without compromising on taste.