20 Cheap High-Protein Dinner Meal-Prep Meals

Coming up with healthy and affordable dinner ideas every night can be exhausting. These 20 cheap and high-protein dinner meal-prep recipes are here to make your evenings easier and more delicious. By prepping your dinners in advance, you can avoid the stress of last-minute cooking and ensure you have a nutritious meal ready to enjoy.

Each of these recipes is designed to be high in protein, helping you stay full and satisfied. They are also budget-friendly, making use of inexpensive protein sources and common pantry items. From one-pan sheet-pan meals and hearty stews to flavorful pasta dishes and skillet meals, this collection offers a variety of options to suit your tastes.

1. Sheet-Pan Chicken Fajitas

This one-pan meal is a weeknight dinner hero, but it also makes a fantastic meal-prepped lunch. The chicken and vegetables are roasted together on a single sheet pan, making cleanup a breeze.

Protein per serving: Approximately 25-30g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into strips
• 2 bell peppers (different colors), sliced
• 1 onion, sliced
• 1 tbsp olive oil
• 1 packet (1 ounce) fajita seasoning
• Tortillas, rice, or quinoa for serving

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large sheet pan, toss the chicken strips, sliced peppers, and onion with olive oil and fajita seasoning until everything is evenly coated.
3. Arrange the chicken and vegetables in a single layer on the sheet pan.
4. Bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp.
5. Serve the chicken and vegetables in tortillas, over rice, or with quinoa.
6. For meal prep, divide the cooked chicken and vegetables into individual containers. Store in the refrigerator for up to 4 days.

2. Philly Cheese Steak Sloppy Joes

This recipe combines two classic comfort foods into one delicious and easy-to-make meal. It’s a family-friendly dinner that can be made ahead of time for a quick and satisfying weeknight meal.

Protein per serving: Approximately 25-30g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb ground beef
• 1 onion, chopped
• 1 green bell pepper, chopped
• 8 ounces mushrooms, sliced
• 2 cloves garlic, minced
• 1/4 cup ketchup
• 2 tbsp Worcestershire sauce
• 1 tbsp soy sauce
• 1/2 cup beef broth
• 4 slices provolone cheese
• 4 hamburger buns, toasted

Instructions:

1. In a large skillet, cook the ground beef over medium-high heat until browned. Drain off any excess grease.
2. Add the onion, bell pepper, and mushrooms to the skillet and cook until softened.
3. Stir in the garlic and cook for another minute until fragrant.
4. In a small bowl, whisk together the ketchup, Worcestershire sauce, soy sauce, and beef broth.
5. Pour the sauce over the beef and vegetable mixture and stir to combine. Bring to a simmer and cook for 5-10 minutes, or until the sauce has thickened.
6. Spoon the sloppy joe mixture onto the toasted hamburger buns and top with a slice of provolone cheese.
7. Serve immediately.

3. American Goulash

This one-pot American goulash is a hearty and comforting meal that is perfect for a chilly evening. The pasta cooks right in the sauce, making for easy cleanup and a flavorful dish.

Protein per serving: Approximately 25-30g per serving
Cost: Very affordable, using ground beef and pantry staples.

Ingredients:

• 1 lb ground beef
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (28 ounces) diced tomatoes, undrained
• 1 can (15 ounces) tomato sauce
• 2 cups beef broth
• 2 cups elbow macaroni, uncooked
• 1 tbsp Italian seasoning
• Salt and pepper to taste
• Shredded cheddar cheese for serving (optional)

Instructions:

1. In a large pot or Dutch oven, cook the ground beef and onion over medium-high heat until the beef is browned. Drain off any excess grease.
2. Stir in the garlic and cook for another minute until fragrant.
3. Add the diced tomatoes, tomato sauce, beef broth, and Italian seasoning to the pot. Bring to a simmer.
4. Stir in the uncooked macaroni and return to a simmer. Reduce the heat, cover, and cook for 15-20 minutes, or until the pasta is tender, stirring occasionally.
5. Season with salt and pepper to taste.
6. Serve hot, topped with shredded cheddar cheese if desired.
7. Store in an airtight container in the refrigerator for up to 4 days.

4. Creamy Lemon Chicken Parmesan

This creamy lemon chicken parmesan is a delicious and elegant dish that is surprisingly easy to make. The chicken is cooked in a creamy lemon sauce and topped with Parmesan cheese for a rich and flavorful meal.

Protein per serving: Approximately 35-40g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb boneless, skinless chicken breasts, pounded to an even thickness
• 1/4 cup all-purpose flour
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1 cup chicken broth
• 1/2 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 2 tbsp lemon juice
• Cooked pasta or rice for serving

Instructions:

1. In a shallow dish, combine the flour, salt, and pepper.
2. Dredge the chicken breasts in the flour mixture, shaking off any excess.
3. In a large skillet, heat the olive oil over medium-high heat.
4. Add the chicken to the skillet and cook for 5-7 minutes per side, or until golden brown and cooked through. Remove the chicken from the skillet and set aside.
5. In the same skillet, add the minced garlic and cook for 30 seconds until fragrant.
6. Pour in the chicken broth and lemon juice, and bring to a simmer, scraping up any browned bits from the bottom of the skillet.
7. Reduce the heat to low and stir in the heavy cream and Parmesan cheese. Cook until the sauce has thickened slightly.
8. Return the chicken to the skillet and spoon the sauce over the top.
9. Serve immediately over cooked pasta or rice.

5. Mini Meatloaves with Green Beans & Potatoes

This sheet-pan meal is a complete and balanced dinner that is easy to make and clean up. The mini meatloaves are packed with flavor and protein, and the roasted green beans and potatoes are the perfect accompaniment.

Protein per serving: Approximately 25-30g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb ground beef
• 1/2 cup breadcrumbs
• 1/4 cup milk
• 1 egg, beaten
• 1/4 cup ketchup
• 1 tbsp Worcestershire sauce
• 1 tsp onion powder
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 1 lb baby potatoes, halved
• 1 lb green beans, trimmed
• 2 tbsp olive oil

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the ground beef, breadcrumbs, milk, egg, ketchup, Worcestershire sauce, onion powder, garlic powder, salt, and pepper. Mix until just combined, do not overmix.
3. Shape the meat mixture into 4-6 mini meatloaves and place them on one side of a large sheet pan.
4. On the other side of the sheet pan, toss the baby potatoes and green beans with olive oil, salt, and pepper.
5. Bake for 25-30 minutes, or until the meatloaves are cooked through and the potatoes are tender.
6. Serve immediately.

6. Black Bean Tacos

These black bean tacos are a quick and easy vegetarian meal that is packed with protein and fiber. They are a great option for a busy weeknight dinner, and they can be easily customized with your favorite toppings.

Protein per serving: Approximately 15g per serving
Cost: Very affordable, using canned beans and tortillas.

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup salsa
• 1/2 tsp cumin
• 1/4 tsp chili powder
• 8-10 small corn or flour tortillas
• Optional toppings: shredded lettuce, diced tomatoes, shredded cheese, avocado, sour cream or Greek yogurt

Instructions:

1. In a small saucepan, combine the black beans, salsa, cumin, and chili powder.
2. Heat over medium heat until warmed through.
3. Warm the tortillas in the microwave or a dry skillet.
4. Spoon the black bean mixture into the tortillas and top with your favorite toppings.
5. Serve immediately.

7. Ham-&-Cheese-Stuffed Chicken Breasts

This classic combination of ham and cheese is stuffed inside a tender chicken breast for a delicious and satisfying meal. It’s a great way to dress up a simple chicken dinner.

Protein per serving: Approximately 35-40g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 4 boneless, skinless chicken breasts
• 4 slices of deli ham
• 4 slices of Swiss or provolone cheese
• 1/4 cup all-purpose flour
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp olive oil

Instructions:

1. Preheat your oven to 400°F (200°C).
2. Cut a pocket into the side of each chicken breast, being careful not to cut all the way through.
3. Stuff each chicken breast with a slice of ham and a slice of cheese.
4. In a shallow dish, combine the flour, paprika, salt, and pepper.
5. Dredge the stuffed chicken breasts in the flour mixture, shaking off any excess.
6. In a large oven-safe skillet, heat the olive oil over medium-high heat.
7. Add the chicken to the skillet and cook for 3-4 minutes per side, or until golden brown.
8. Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the chicken is cooked through and the cheese is melted.
9. Serve immediately.

8. Roast Chicken & Sweet Potato

This simple and healthy sheet-pan meal is perfect for a busy weeknight. The chicken and sweet potatoes are roasted together with savory herbs for a delicious and easy dinner.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 2 large sweet potatoes, peeled and cut into 1-inch cubes
• 1 onion, cut into wedges
• 2 tbsp olive oil
• 1 tsp dried rosemary
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large sheet pan, toss the sweet potatoes and onion with olive oil, rosemary, thyme, salt, and pepper.
3. Arrange the chicken thighs on top of the vegetables.
4. Season the chicken with salt and pepper.
5. Bake for 30-40 minutes, or until the chicken is cooked through and the sweet potatoes are tender.
6. Serve immediately.

9. Spaghetti with Quick Meat Sauce

This classic spaghetti with meat sauce is a family-friendly meal that is easy to make and can be on the table in under 30 minutes. It’s a great option for a busy weeknight dinner.

Protein per serving: Approximately 25-30g per serving
Cost: Very affordable, using ground beef and canned tomatoes.

Ingredients:

• 1 lb ground beef
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (28 ounces) crushed tomatoes
• 1 can (6 ounces) tomato paste
• 1 tsp dried oregano
• 1/2 tsp dried basil
• Salt and pepper to taste
• 1 lb spaghetti, cooked according to package directions
• Grated Parmesan cheese for serving (optional)

Instructions:

1. In a large skillet or pot, cook the ground beef and onion over medium-high heat until the beef is browned. Drain off any excess grease.
2. Stir in the garlic and cook for another minute until fragrant.
3. Add the crushed tomatoes, tomato paste, oregano, and basil to the skillet. Bring to a simmer and cook for 10-15 minutes, or until the sauce has thickened slightly.
4. Season with salt and pepper to taste.
5. Serve the meat sauce over the cooked spaghetti, and top with grated Parmesan cheese if desired.

10. Roasted Chicken Tenders with Peppers & Onions

This colorful and flavorful sheet-pan meal is a healthy and easy dinner option. The chicken tenders are roasted with bell peppers and onions for a simple and satisfying meal.

Protein per serving: Approximately 25-30g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1.5 lbs chicken tenders
• 2 bell peppers (different colors), sliced
• 1 large onion, sliced
• 2 tbsp olive oil
• 1 tsp paprika
• 1 tsp garlic powder
• 1/2 tsp dried oregano
• Salt and pepper to taste
• Cooked rice or quinoa for serving (optional)

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large sheet pan, toss the chicken tenders, sliced peppers, and onion with olive oil, paprika, garlic powder, oregano, salt, and pepper until everything is evenly coated.
3. Arrange the chicken and vegetables in a single layer on the sheet pan.
4. Bake for 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.
5. Serve immediately, or divide into individual containers with rice or quinoa for meal prep.
6. Store in the refrigerator for up to 4 days.

11. Spinach & Sausage Gnocchi

This one-pan meal is a quick and easy dinner that is packed with flavor. The combination of savory sausage, tender gnocchi, and fresh spinach makes for a satisfying and delicious meal.

Protein per serving: Approximately 20-25g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb Italian sausage (sweet or hot)
• 1 package (16 ounces) potato gnocchi
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 5 ounces fresh spinach
• 1/2 cup chicken broth
• 1/4 cup grated Parmesan cheese
• Salt and pepper to taste

Instructions:

1. In a large skillet, cook the Italian sausage over medium-high heat until browned, breaking it up with a spoon. Remove the sausage from the skillet and set aside.
2. In the same skillet, cook the gnocchi according to package directions. Drain and set aside.
3. Add the olive oil to the skillet and heat over medium heat. Add the onion and cook until softened.
4. Stir in the garlic and cook for another minute until fragrant.
5. Add the spinach to the skillet and cook until wilted.
6. Stir in the cooked sausage, gnocchi, and chicken broth. Bring to a simmer and cook for 2-3 minutes, or until heated through.
7. Stir in the Parmesan cheese and season with salt and pepper to taste.
8. Serve immediately.

12. Chicken Gyros

These homemade chicken gyros are a healthy and delicious alternative to takeout. The chicken is marinated in a flavorful blend of Greek seasonings and served in a warm pita with fresh vegetables and a creamy tzatziki sauce.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into thin strips
• 2 tbsp olive oil
• 2 tbsp lemon juice
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• 4-6 pita breads, warmed
• For serving: sliced tomatoes, sliced cucumbers, sliced red onion, and tzatziki sauce

Instructions:

1. In a medium bowl, combine the chicken strips, olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Let the chicken marinate for at least 30 minutes.
2. Heat a large skillet over medium-high heat. Add the marinated chicken to the skillet and cook for 5-7 minutes, or until cooked through.
3. To assemble the gyros, fill each pita bread with the cooked chicken and your desired toppings.
4. Serve immediately.

13. Chicken & Spinach Skillet Pasta with Lemon & Parmesan

This one-pan pasta dish is a quick and easy weeknight meal that is packed with flavor. The combination of lemon, Parmesan, and garlic creates a delicious sauce that coats the chicken and pasta perfectly.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 8 ounces penne pasta
• 2 tbsp olive oil
• 3 cloves garlic, minced
• 1/2 cup chicken broth
• 1/2 cup heavy cream
• 1/4 cup grated Parmesan cheese
• 1 lemon, juiced and zested
• 5 ounces fresh spinach
• Salt and pepper to taste

Instructions:

1. Cook the pasta according to package directions. Drain and set aside.
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the chicken to the skillet and cook until browned and cooked through. Remove the chicken from the skillet and set aside.
4. In the same skillet, add the minced garlic and cook for 30 seconds until fragrant.
5. Pour in the chicken broth and lemon juice, and bring to a simmer.
6. Reduce the heat to low and stir in the heavy cream and Parmesan cheese. Cook until the sauce has thickened slightly.
7. Stir in the cooked pasta, cooked chicken, and spinach. Cook until the spinach has wilted.
8. Season with salt, pepper, and lemon zest to taste.
9. Serve immediately.

14. One-Pot Chili Mac

This hearty and comforting one-pot meal combines the best of both chili and macaroni and cheese. It’s a family-friendly dinner that is easy to make and requires minimal cleanup.

Protein per serving: Approximately 25-30g per serving
Cost: Very affordable, using ground beef and pantry staples.

Ingredients:

• 1 lb ground beef
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can (15 ounces) kidney beans, rinsed and drained
• 1 can (15 ounces) diced tomatoes, undrained
• 1 can (8 ounces) tomato sauce
• 2 cups beef broth
• 1 cup elbow macaroni, uncooked
• 2 tbsp chili powder
• 1 tsp cumin
• Salt and pepper to taste
• 1 cup shredded cheddar cheese

Instructions:

1. In a large pot or Dutch oven, cook the ground beef and onion over medium-high heat until the beef is browned. Drain off any excess grease.
2. Stir in the garlic and cook for another minute until fragrant.
3. Add the kidney beans, diced tomatoes, tomato sauce, beef broth, chili powder, and cumin to the pot. Bring to a simmer.
4. Stir in the uncooked macaroni and return to a simmer. Reduce the heat, cover, and cook for 15-20 minutes, or until the pasta is tender, stirring occasionally.
5. Season with salt and pepper to taste.
6. Stir in the shredded cheddar cheese until melted and creamy.
7. Serve hot.

15. Sausage and Peppers

This classic Italian-American dish is a simple and flavorful meal that can be served in a variety of ways. The combination of savory sausage, sweet bell peppers, and onions is a timeless favorite.

Protein per serving: Approximately 20-25g per serving
Cost: Varies depending on the type of sausage, but generally affordable.

Ingredients:

• 1 lb Italian sausage (sweet or hot)
• 2 bell peppers (different colors), sliced
• 1 large onion, sliced
• 2 tbsp olive oil
• 2 cloves garlic, minced
• 1/2 cup chicken broth or water
• Salt and pepper to taste
• Hoagie rolls for serving (optional)

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the Italian sausage to the skillet and cook until browned on all sides. Remove the sausage from the skillet and set aside.
3. In the same skillet, add the sliced peppers and onion. Cook for 5-7 minutes, or until softened.
4. Stir in the minced garlic and cook for another minute until fragrant.
5. Return the sausage to the skillet and add the chicken broth or water. Bring to a simmer, then reduce the heat, cover, and cook for 10-15 minutes, or until the sausage is cooked through.
6. Season with salt and pepper to taste.
7. Serve the sausage and peppers on their own, or in hoagie rolls for a delicious sandwich.

16. Lemon Herb Roasted Chicken and Veggies

This simple and elegant sheet-pan meal is perfect for a healthy and flavorful dinner. The chicken is roasted with a variety of vegetables and seasoned with lemon and herbs for a fresh and delicious meal.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 lb Brussels sprouts, trimmed and halved
• 1 lb baby carrots
• 1 lemon, thinly sliced
• 2 tbsp olive oil
• 1 tsp dried thyme
• 1 tsp dried rosemary
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large sheet pan, toss the Brussels sprouts and baby carrots with olive oil, thyme, rosemary, salt, and pepper.
3. Arrange the chicken thighs on top of the vegetables and place the lemon slices on and around the chicken.
4. Season the chicken with salt and pepper.
5. Bake for 30-40 minutes, or until the chicken is cooked through and the vegetables are tender.
6. Serve immediately.

17. One-Pan Teriyaki Chicken and Veggies

This one-pan meal is a quick and easy way to get a delicious and healthy dinner on the table. The chicken and vegetables are cooked in a sweet and savory teriyaki sauce for a flavorful and satisfying meal.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 head of broccoli, cut into florets
• 1 red bell pepper, sliced
• 1 carrot, julienned
• 1/2 cup teriyaki sauce
• 1 tbsp sesame oil
• Cooked rice for serving
• Sesame seeds and sliced green onions for garnish

Instructions:

1. In a large skillet or wok, heat the sesame oil over medium-high heat.
2. Add the chicken to the skillet and cook until browned and cooked through.
3. Add the broccoli, bell pepper, and carrot to the skillet and cook for 5-7 minutes, or until the vegetables are tender-crisp.
4. Pour the teriyaki sauce over the chicken and vegetables and stir to combine. Cook for another 2-3 minutes, or until the sauce has thickened slightly.
5. Serve the teriyaki chicken and vegetables over cooked rice, and garnish with sesame seeds and green onions.

18. Stuffed Bell Peppers

These stuffed bell peppers are a classic comfort food that is both healthy and delicious. The peppers are filled with a savory mixture of ground beef, rice, and tomatoes, and then baked until tender.

Protein per serving: Approximately 25-30g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 4 large bell peppers (any color)
• 1 lb ground beef
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup cooked rice
• 1 can (15 ounces) diced tomatoes, drained
• 1 tsp Italian seasoning
• Salt and pepper to taste
• 1/2 cup shredded mozzarella cheese

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove the seeds and membranes.
3. In a large skillet, cook the ground beef and onion over medium-high heat until the beef is browned. Drain off any excess grease.
4. Stir in the garlic and cook for another minute until fragrant.
5. Remove the skillet from the heat and stir in the cooked rice, diced tomatoes, Italian seasoning, salt, and pepper.
6. Spoon the beef and rice mixture into the bell peppers.
7. Place the stuffed peppers in a baking dish and add 1/2 inch of water to the bottom of the dish.
8. Cover the baking dish with foil and bake for 30-40 minutes, or until the peppers are tender.
9. Uncover the baking dish and sprinkle the stuffed peppers with mozzarella cheese. Bake for another 5-10 minutes, or until the cheese is melted and bubbly.
10. Serve immediately.

19. Chicken and Broccoli Stir-Fry

This quick and easy stir-fry is a healthy and flavorful dinner option that can be on the table in under 30 minutes. The combination of tender chicken, crisp broccoli, and a savory sauce is a classic for a reason.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 head of broccoli, cut into florets
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 tsp grated fresh ginger
• For the sauce:
  • 1/4 cup soy sauce
  • 2 tbsp honey or maple syrup
  • 1 tbsp rice vinegar
  • 1 tsp cornstarch
• Cooked rice for serving

Instructions:

1. In a small bowl, whisk together the soy sauce, honey or maple syrup, rice vinegar, and cornstarch to make the sauce.
2. Heat the olive oil in a large skillet or wok over medium-high heat.
3. Add the chicken to the skillet and cook until browned and cooked through.
4. Add the broccoli florets to the skillet and cook for 3-5 minutes, or until crisp-tender.
5. Stir in the minced garlic and grated ginger and cook for another minute until fragrant.
6. Pour the sauce over the chicken and broccoli and stir to combine. Cook for another 1-2 minutes, or until the sauce has thickened.
7. Serve the chicken and broccoli stir-fry over cooked rice.

20. Black Bean Burgers

These homemade black bean burgers are a healthy and delicious alternative to traditional beef burgers. They are packed with protein and fiber, and they are a great option for a vegetarian dinner.

Protein per serving: Approximately 15-20g per burger
Cost: Very affordable, using canned beans and pantry staples.

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1/2 cup breadcrumbs
• 1/4 cup chopped onion
• 2 cloves garlic, minced
• 1 egg, beaten
• 1 tsp cumin
• 1/2 tsp chili powder
• Salt and pepper to taste
• 4 hamburger buns
• Optional toppings: lettuce, tomato, onion, avocado, mayonnaise

Instructions:

1. In a medium bowl, mash the black beans with a fork or potato masher until they are partially broken down but still have some texture.
2. Add the breadcrumbs, onion, garlic, egg, cumin, chili powder, salt, and pepper to the bowl.
3. Stir until well combined.
4. Shape the mixture into 4 patties.
5. Heat a large skillet over medium-high heat and cook the patties for 3-4 minutes per side, or until heated through and lightly browned.
6. Serve the black bean burgers on hamburger buns with your favorite toppings.

Conclusion

With these 20 cheap and high-protein dinner meal-prep recipes, you can say goodbye to stressful weeknight dinners. By planning and preparing your meals in advance, you can enjoy healthy, delicious, and affordable dinners every night of the week. Choose a few recipes to try and discover the convenience and satisfaction of meal prepping.