Weeknights leave little time for cooking Protein often gets skipped or it blows the grocery budget Fortunately you can fix both problems.
These high protein recipes use cheap staples and take about 30 minutes or less You will also find smart shopping and meal prep tips.
Budget Staples That Pack Protein
Good meals start with the right ingredients Eggs, cottage cheese, canned tuna and chicken thighs are among the easiest high-protein foods to repeat without wrecking your budget Lentils and beans round out the list.
Eggs And Dairy
Eggs work for breakfast, lunch, and dinner However prices swing When eggs spike combine them with beans lentils, yogurt, tofu, or canned fish.
Dairy helps too Cottage cheese has about 14 grams of protein per half cup Greek yogurt also makes a strong no-cook option.
Beans And Lentils
Legumes stretch any meal One cup of lentils has about 18 grams of protein They are also filling and rich in fiber As a result they keep you full for hours.
Tuna And Chicken Thighs
A can of tuna has roughly 25 grams of protein Meanwhile a 4-ounce serving of bone-in chicken thigh has about 26 grams Thighs also stay juicy so they forgive small cooking mistakes.
Easy High Protein Recipes For Weeknights
Each recipe below costs roughly a few dollars per serving Many budget meals like these land around $1 to $2 per serving Adjust amounts to your family size.
Tuna Pasta
Pasta, canned tuna, garlic and canned tomatoes make a cheap practical dinner Boil the pasta first Meanwhile sauté garlic in a pan and add a can of tomatoes.
Then stir in drained tuna and a pinch of salt Toss everything with the pasta For extra protein add a spoonful of cottage cheese on top.
Lentil Chili
Lentil chili is a hands-off dinner It uses lentils for nutty flavor and plenty of protein Cook onion and garlic in a pot Next add dry lentils canned tomatoes, chili powder, and water.
Simmer for about 25 minutes until the lentils turn soft Finally top with yogurt or cheese Leftovers taste even better the next day.
Egg Fried Rice
Use cold leftover rice for the best texture Scramble three eggs in a hot pan then set them aside Next fry frozen peas and carrots with the rice.
Add soy sauce and fold the eggs back in This takes about ten minutes Moreover it uses ingredients most kitchens already have.
Sheet Pan Chicken Thighs
Place chicken thighs, potatoes, and carrots on one pan This simple combo works as a cheap filling weeknight meal. Toss everything with oil, salt, and any spice you like.
Roast at 425°F for about 35 to 40 minutes The thighs should reach 165°F inside As a bonus cleanup takes almost no time.
Greek Yogurt Or Cottage Cheese Bowl
Some nights call for no cooking at all A Greek yogurt bowl with oats and fruit works well Alternatively top cottage cheese with tomatoes and black pepper.
Both bowls take under five minutes They also work as quick lunches or snacks.
Meal Prep And Money-Saving Tips
Prep saves both time and money Rice, beans, lentils, soups and chicken thighs all work well for meal prep Cook a big batch on Sunday and portion it into containers.
Next shop smart Compare foods by cost per usable protein serving not by package price For example buy dry lentils instead of canned and choose large tubs of yogurt.
Finally rotate your proteins Variety keeps meals interesting and protects you from price spikes on any single item.
Final Thoughts On High Protein Recipes
High protein recipes do not need fancy ingredients or a big budget Eggs, lentils, tuna and chicken thighs cover most weeknight needs Overall a simple rotation keeps dinner fast and affordable.
So pick two recipes this week and shop for them together After all easy meals are the ones you will actually cook.
