Cheap High-Protein Meal Prep Ideas

Ground Turkey Lettuce Wraps

After putting it to the test, we found that ground turkey is not only high in protein but also extremely versatile and quick to prepare. Sauté it in a skillet with garlic, cumin, smoked paprika, and a splash of soy sauce for a savory twist.

Once it’s cooked, spoon it into large romaine or butter lettuce leaves. Top with chopped tomatoes, cucumber, and a spoonful of Greek yogurt for creaminess. This meal is low in carbs, easy to portion out, and refreshing. Great for those who want to avoid heavy starches but still get their protein fix.

Chicken And Quinoa Bowls

From our experience, grilled chicken and quinoa is a go-to for both beginners and seasoned meal preppers for low calorie lunch meal prep. Chicken breast is lean and packed with protein, while quinoa is one of the few plant-based sources of complete protein.

The two together create a powerhouse combo that fuels your body without draining your wallet. Add roasted vegetables like zucchini, bell peppers, or broccoli for added fiber, color, and nutrients.

To make it, cook the quinoa as per package directions, grill or oven-bake the chicken with your favorite seasoning blend, and roast veggies with olive oil and garlic. Divide into containers and you’re set for the next four days.

Egg White & Veggie Scramble Bowls

Egg whites are a low-calorie protein source that works well in any meal. We love scrambling them with spinach, mushrooms, bell peppers, and onions. Add a sprinkle of low-fat cheddar or feta if you want extra richness.

Serve with a slice of whole-grain toast or a small side of cooked oats to round out the meal. It’s quick, easy, and stores well for up to three days. This is a top pick for breakfast meal prep or even a light lunch.

Greek Yogurt Parfaits

Greek yogurt parfaits are one of our favorites for fast, protein-rich breakfasts. Use non-fat Greek yogurt as your base, and layer with berries like strawberries or blueberries for antioxidants. Add granola or chopped nuts for crunch and sustained energy.

This meal is not only high in protein but also rich in gut-friendly probiotics. It takes less than five minutes to put together and can be prepped in jars for grab-and-go ease.

Want a more personalized twist? Connect with a Registered Health Dietitian through Berry Street, and we’ll create a personalized 7-day low budget high-protein meal plan just for you.

Salmon And Sweet Potato

According to our research, pairing baked salmon with sweet potatoes and green beans hits all the right marks: high in protein, loaded with heart-healthy fats, and naturally flavorful.

Sweet potatoes bring complex carbs and fiber, while green beans add crunch and vitamins. Simply season the salmon fillets with lemon juice, garlic powder, and dill, then bake at 400°F for 12–15 minutes. 

Roast cubed sweet potatoes with a touch of olive oil and paprika, and steam the green beans until tender-crisp. This trio is satisfying, nutrient-dense, and perfect for a midday pick-me-up.

Cottage Cheese & Veggie Snack Packs

Cottage cheese may be underrated, but it’s one of the most affordable and efficient sources of protein out there. Pair it with raw veggie sticks like carrots, cucumbers, cherry tomatoes, and even a few olives for a savory, satisfying snack.

Add cracked pepper or a dash of hot sauce if you want a flavor boost. These snack packs are easy to assemble and great for those busy afternoons when hunger strikes. They’re also low in calories but high in satiety, making them perfect for a low budget diet plan for weight loss.

Chickpea & Spinach Salad With Grilled Chicken

This salad packs serious nutrition. Canned chickpeas are budget-friendly and full of plant-based protein and fiber. Spinach brings iron and other essential nutrients, while grilled chicken adds lean animal protein.

Toss everything together with olive oil, lemon juice, salt, and pepper. You can also add a sprinkle of feta or some seeds for texture. This is a flexible lunch option that’s hearty but not heavy, perfect for busy weekdays.

Beef Stir-Fry With Brown Rice

This one is for those who like bold, hearty meals. Lean beef is loaded with iron and protein, and when stir-fried with colorful vegetables, it creates a filling and nutritious bowl. Use bell peppers, onions, and snap peas for a nice mix of sweetness and crunch.

Brown rice provides fiber and steady energy. To make it, heat a bit of sesame oil in a wok or pan, stir-fry the beef until browned, then add veggies and a simple sauce of soy, garlic, and ginger. This meal stores well and tastes just as good reheated.

Tuna And White Bean Salad

Canned tuna gets a fresh spin when paired with white beans, parsley, red onion, and a lemon-olive oil dressing. Both tuna and white beans are excellent sources of protein, and when combined, they make a meal that’s as nutritious as it is cheap.

Mix everything together and portion it into containers over a bed of greens or alongside crackers for a protein-packed lunch. It’s ready in under 10 minutes, no cooking required, and perfect for warmer days.

Tofu And Broccoli Stir-Fry

Tofu often gets overlooked, but it’s one of the most affordable ways to add protein to a plant-based meal. We like to pan-fry it until golden, then toss it with steamed broccoli and a soy-ginger glaze. Serve it over brown rice or whole grains for extra fiber.

This stir-fry is vegan, high in protein, and easy to prep in bulk. Bonus: tofu absorbs flavors beautifully, so you can switch up the sauce each week to keep things interesting.

Lentil And Veggie Stew

Lentils are a pantry staple we keep stocked for good reason—they're inexpensive, protein-rich, and incredibly versatile. This stew combines brown or green lentils with carrots, celery, tomatoes, and spinach for a filling, one-pot meal that keeps well for several days.

Cook everything with vegetable broth, garlic, cumin, and thyme until tender. Lentils deliver plant-based protein and plenty of fiber, which helps with fullness and digestion. It’s comforting, satisfying, and easy to scale up for a big batch.

Breakfast Burrito Bowls

This meal prep favorite brings together scrambled eggs, black beans, diced tomatoes, avocado, and brown rice for a savory, high-protein start to your day. Season with cumin, garlic powder, and a pinch of chili flakes for a Tex-Mex twist.

Black beans and eggs combine for both animal and plant protein, and the rice keeps you full. These bowls reheat well and can even be frozen for longer-term storage. If you’re working toward healthy weight gain, this is an easy one to increase portion size.

Want more structured support for a healthy meal plan on a budget? Connect with a Registered Weight Gain Dietitian through Berry Street to build a tailored, protein-rich plan designed for your goals.

Baked Egg Muffins With Turkey And Veggies

Baked egg muffins are compact, convenient, and customizable, making them a fantastic option whether you’re just cooking for yourself or you’re looking for ideas for a budget family meal plan.

Beat a dozen eggs with chopped spinach, bell peppers, and cooked ground turkey. Pour the mixture into muffin tins and bake until firm.

These mini frittatas are perfect for breakfast or snacks and keep well in the fridge for up to five days. They’re high in protein, low in carbs, and easy to grab on the go. You can also play with flavor by adding herbs, spices, or even a sprinkle of cheese.

Conclusion

Cheap high-protein meal prep is absolutely doable with a little planning and the right mix of ingredients. From hearty chicken and quinoa bowls to quick tuna salads and veggie-packed egg muffins, there are plenty of tasty, budget-friendly meals that deliver on both protein and satisfaction.

Whether you're trying to build muscle, maintain energy levels, or just eat more mindfully throughout the week, prepping meals ahead of time helps you stay consistent without spending a fortune.

And if you're looking for more structure or want a plan tailored to your specific needs, we’ve got you covered—connect with a Registered Dietitian covered by insurance at Berry Street to get started with personalized guidance today.