7-Day Low-Budget High-Protein Meal Plan

Day 1

Breakfast: Oatmeal With Peanut Butter And Sliced Banana

In a saucepan, bring 1 cup of water to a boil. Add ½ cup of rolled oats and a pinch of salt. Cook for about 5 minutes, stirring occasionally, until the oats are tender. Stir in 1 tablespoon of peanut butter until melted. Top with a sliced banana for natural sweetness. For extra protein, you can make oatmeal with egg whites.

Snack: Hard-Boiled Eggs

Place eggs in a single layer in a saucepan and cover with cold water by about an inch. Bring to a boil over medium heat. Once boiling, remove from heat, cover, and let sit for 10-12 minutes. Drain and cool under cold running water. Peel and enjoy.

Lunch: Tuna Salad Sandwich On Whole-Grain Bread

In a bowl, mix 1 can of drained tuna with 2 tablespoons of mayonnaise, 1 tablespoon of chopped celery, and a squeeze of lemon juice. Season with salt and pepper. Spread the mixture onto two slices of whole-grain bread. Add lettuce or tomato slices if desired.

Dinner: Grilled Chicken With Steamed Broccoli And Brown Rice

Season a chicken breast with salt and pepper. Grill over medium heat for 6-7 minutes per side until cooked through. Steam 1 cup of broccoli florets until tender, about 5 minutes. Serve with ½ cup of cooked brown rice.

Day 2

Breakfast: Greek Yogurt With Mixed Berries

Scoop about ¾ cup of plain Greek yogurt into a bowl. Add a handful of fresh or frozen mixed berries and a drizzle of honey if you'd like a touch of sweetness. Greek yogurt is packed with protein and probiotics, while berries provide antioxidants and fiber.

Snack: Almonds

Grab a small handful (about ¼ cup) of raw or lightly roasted almonds. No prep required! Almonds are a fantastic source of plant-based protein, healthy fats, and vitamin E, making them a quick, heart-healthy snack.

Lunch: Lentil Soup With Whole-Grain Crackers

In a pot, sauté diced onions, carrots, and celery in olive oil. Add a cup of dried lentils, 4 cups of broth, and seasonings like garlic, thyme, and pepper. Simmer until lentils are soft, about 25–30 minutes. Serve with whole-grain crackers.

Lentils are budget-friendly and high in fiber and plant-based protein, making them the perfect addition to a low budget diet plan for weight loss.

Dinner: Stir-Fried Tofu With Mixed Vegetables And Quinoa

Cube firm tofu and sauté it in a bit of oil until golden. Remove from the pan. Stir-fry frozen or fresh mixed vegetables, then return the tofu to the pan and add a splash of soy sauce. Serve over cooked quinoa. Tofu is a versatile, affordable protein, and quinoa adds fiber and all nine essential amino acids.

Day 3

Breakfast: Scrambled Eggs With Spinach And Whole-Grain Toast

Crack two eggs into a bowl and whisk. Pour into a heated skillet and stir gently while cooking. Toss in a handful of spinach near the end. Serve with a slice of whole-grain toast. Eggs are a protein classic, and spinach adds iron and vitamin K.

Snack: Cottage Cheese With Pineapple Chunks

Spoon about ½ cup of low-fat cottage cheese into a bowl and top with pineapple chunks (canned in juice or fresh). In our experience, this snack is creamy, sweet, and full of protein and calcium.

Lunch: Chickpea Salad With Cucumbers And Tomatoes

Mix canned chickpeas (drained and rinsed) with chopped cucumbers, tomatoes, a drizzle of olive oil, and lemon juice. Add salt and pepper to taste. Chickpeas are hearty, high in protein, and a great meat-free lunch option.

Dinner: Baked Salmon With Sweet Potato And Green Beans

Bake a salmon fillet at 400°F for 12–15 minutes, seasoned with lemon, garlic, and herbs. Roast sweet potato chunks and green beans alongside. Salmon delivers omega-3s and high-quality protein; sweet potatoes offer fiber and vitamin A.

Day 4

Breakfast: Smoothie With Protein Powder, Banana, And Almond Milk

Blend 1 scoop of protein powder with 1 banana and 1 cup of almond milk. Optional: add oats, peanut butter, or spinach. This smoothie is quick and filling, with a solid protein punch and natural sweetness.

Snack: Carrot Sticks With Hummus

Slice carrots and dip into 2–3 tablespoons of hummus. This snack is crunchy, refreshing, and provides protein, fiber, and healthy fats from the chickpeas and tahini.

Lunch: Turkey And Cheese Wrap With Lettuce And Tomato

Layer deli turkey slices, a slice of cheese, lettuce, and tomato in a whole-wheat wrap. Roll tightly. Turkey is lean and protein-rich, while the wrap makes it portable and satisfying.

Dinner: Black Bean Tacos With Salsa And Avocado

Heat canned black beans with cumin and garlic powder. Spoon into taco shells and top with salsa and diced avocado. Black beans offer fiber and plant-based protein; avocado adds healthy fats and creaminess.

Day 5

Breakfast: Whole-Grain Cereal With Milk And Sliced Strawberries

Choose a high-fiber, low-sugar cereal. Pour 1 cup of milk, try an ultra filtered milk that is higher in protein, over it and top with sliced strawberries. According to our research, this is an easy breakfast that’s high in calcium, protein, and antioxidants.

Snack: Boiled Edamame

Steam ½ cup of frozen edamame in the pod and sprinkle with sea salt. It’s a satisfying snack high in plant protein, fiber, and iron.

Lunch: Quinoa Salad With Grilled Vegetables

Grill or roast chopped zucchini, bell peppers, and onions. Toss with cooked quinoa, a splash of olive oil, and lemon juice. Quinoa provides complete protein, and the veggies bring in vitamins and minerals.

Dinner: Beef Stir-Fry With Bell Peppers And Brown Rice

Slice thin strips of beef and stir-fry with bell peppers, garlic, and a splash of soy sauce. Serve over brown rice. This dish is fantastic for cheap high protein meal prep with its high iron and fiber content from the meat, veggies, and rice.

Day 6

Breakfast: Egg Muffins With Vegetables And Cheese

Whisk together 4 eggs with diced peppers, onions, and a little shredded cheese. Pour into greased muffin tins and bake at 375°F for 20 minutes. Store in the fridge for grab-and-go breakfasts. These are low-carb, high-protein, and customizable.

Snack: Trail Mix With Nuts And Dried Fruit

Mix your own blend of almonds, walnuts, sunflower seeds, and raisins or dried cranberries. Great for snacking on the move and packed with protein, healthy fats, and natural sugars.

Lunch: Grilled Chicken Caesar Salad

Slice cooked chicken breast over romaine lettuce. Top with Caesar dressing, grated Parmesan, and a few whole-grain croutons. A protein-rich, satisfying salad with calcium and fiber.

Dinner: Spaghetti With Turkey Meatballs And Marinara Sauce

Mix ground turkey with breadcrumbs, egg, and Italian herbs. Form into balls and bake until golden. Simmer in marinara sauce and serve over whole-grain spaghetti. This classic dish is hearty, comforting, and full of lean protein.

Day 7

Breakfast: Protein Pancakes Topped With Fresh Berries

Mix 1 scoop of protein powder with pancake mix or oats, egg, and milk. Cook on a skillet until golden. Top with fresh or thawed berries. A fun weekend breakfast with a serious protein upgrade.

Snack: String Cheese

Peel and snack! String cheese is a simple, portable source of dairy-based protein and calcium, perfect between meals.

Lunch: Tuna Wrap With Lettuce And Tomato

Combine canned tuna with light mayo or Greek yogurt. Spread into a whole-wheat wrap with lettuce and tomato. Roll it up. It’s lean, tasty, and full of omega-3s and protein.

Dinner: Vegetable And Bean Chili With Cornbread

Sauté onions and garlic, then add canned beans, chopped tomatoes, and veggies like bell peppers and zucchini. Simmer with chili powder and cumin. Serve with a slice of cornbread. This meal is fiber-rich, filling, and budget-friendly.

How To Meal Plan For High Protein Intake On A Budget

Prioritize Affordable Protein Staples

Start by building your meals around budget-friendly protein options like eggs, canned beans, tofu, lentils, and Greek yogurt. These staples are versatile, filling, and can be used in dozens of different recipes. They're also easy to buy in larger quantities without overspending.

Want a meal plan tailored to your unique needs and preferences? Connect with a Registered Health Dietitian at Berry Street for a personalized 7-day high-protein plan—we’re here to help you get started.

Buy In Bulk And Freeze What You Can

Buying bulk items like dried beans, chicken, or frozen vegetables can stretch your dollar further. Freeze what you won’t use immediately to prevent waste. After testing various methods ourselves, we’ve found that not only does this save money, but it also cuts down on the number of grocery trips you'll need each week. More value with less hassle.

Cook At Home More Often

Eating out can add up quickly, and so can pre-packaged meals. Preparing your own meals means you control the portions, ingredients, and quality.

It also makes it easier to do low-calorie meal prep and include high-protein foods in every dish without paying premium prices. A little time in the kitchen goes a long way for your health and budget.

Get Creative With Leftovers

Leftovers don’t have to be boring. Turn yesterday’s grilled chicken into today’s wrap or use extra quinoa for a quick salad base. Thinking ahead like this saves time and money. Plus, it helps keep your weekly meals fresh and interesting.

Conclusion

Building a low-budget high-protein meal plan is not only doable—it can also be enjoyable and incredibly rewarding. By focusing on affordable staples like eggs, beans, tofu, and whole grains, and using simple strategies, you can eat well without overspending.

If you’re ready to take it a step further, connect with a Registered Dietitian covered by insurance through Berry Street to create a personalized meal plan that fits your lifestyle and goals.

If you want to learn more, why not check out these articles below:

• Budget Family Meal Plan