This comprehensive guide brings you 60 delicious, budget-friendly, and high-protein meal-prep recipes to cover your breakfast, lunch, and dinner needs. Preparing your meals in advance is a fantastic way to save time and money, while also ensuring you have healthy and satisfying options ready to go throughout the week. Each recipe is designed to be easy to make, packed with protein to keep you full and energized, and mindful of your budget.

20 Cheap High-Protein Breakfast Meal-Prep Meals

Starting your day with a high-protein breakfast is a great way to stay full and energized until lunch. Protein helps to build and repair tissues, and it can also help you to feel fuller for longer, which can be helpful for weight management. However, it can be tough to find the time to cook a healthy breakfast every morning. That’s where meal prepping comes in. By preparing your breakfasts in advance, you can save time and money, and you’ll always have a healthy and delicious meal ready to go.

This article provides 20 cheap and easy high-protein breakfast meal-prep recipes. These recipes are all designed to be made ahead of time, so you can grab them and go on busy mornings. They are also all budget-friendly, so you can eat healthy without breaking the bank.

1. Savory Egg Muffins

These savory egg muffins from Budget Bytes are a versatile and budget-friendly breakfast option. They are packed with protein and can be customized with your favorite vegetables and proteins.

Protein per serving: Approximately 15-18g per 2-3 muffins
Cost: Approximately $0.47 per serving

Ingredients:

• 10 large eggs
• ½ cup cottage cheese
• ½ tsp salt
• ¼ tsp black pepper
• 1½ cups chopped or shredded add-ins (e.g., spinach, bell peppers, onions, ham, sausage)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Grease a 12-cup muffin tin or line with silicone liners.
3. Distribute your chosen add-ins evenly among the muffin cups.
4. In a blender, combine the eggs, cottage cheese, salt, and pepper. Blend until smooth.
5. Pour the egg mixture over the add-ins in the muffin cups, filling each one almost to the top.
6. Bake for 18-20 minutes, or until the centers are set and the edges are lightly golden.
7. Let the muffins cool in the tin for a few minutes before removing them to a wire rack to cool completely.
8. Store in an airtight container in the refrigerator for up to 4 days.

2. Freezer-Friendly Breakfast Burritos

These breakfast burritos from Budget Bytes are a great way to have a hearty and satisfying breakfast ready to go on busy mornings. They are freezer-friendly, so you can make a big batch and have them on hand for weeks to come.

Protein per serving: Approximately 28g per burrito
Cost: Approximately $1.41 per burrito

Ingredients:

• 12 large eggs
• 1 lb cooked ham, diced
• 1 yellow onion, diced
• 1 bell pepper, diced
• 8 oz cheddar cheese, shredded
• 8 large flour tortillas
• 2 Tbsp butter
• Salt and pepper to taste

Instructions:

1. In a large skillet, melt 1 Tbsp of butter over medium heat. Add the diced onion and bell pepper and sauté until softened.
2. Add the diced ham to the skillet and cook until lightly browned.
3. In a separate bowl, whisk the eggs with salt and pepper.
4. Melt the remaining 1 Tbsp of butter in the skillet. Pour in the whisked eggs and cook, stirring occasionally, until scrambled and cooked through.
5. Warm the tortillas in the microwave or a dry skillet.
6. Assemble the burritos by layering the egg mixture, sautéed vegetables and ham, and shredded cheese in the center of each tortilla.
7. Fold in the sides of the tortilla and then roll it up tightly.
8. Wrap each burrito in plastic wrap or aluminum foil and store in the freezer for up to 3 months.
9. To reheat, unwrap the burrito and microwave for 2-3 minutes, or until heated through.

3. Protein-Packed Overnight Oats

Overnight oats are a classic meal-prep breakfast, and for good reason. They are easy to make, require no cooking, and can be customized with a variety of toppings. This version is packed with protein to keep you feeling full and satisfied all morning long.

Protein per serving: Approximately 20-30g per serving (depending on protein powder and toppings)
Cost: Varies depending on ingredients, but generally very affordable.

Ingredients:

• ½ cup rolled oats
• 1 scoop protein powder (vanilla or unflavored)
• ½ cup milk (dairy or non-dairy)
• ¼ cup Greek yogurt
• 1 Tbsp chia seeds
• 1 Tbsp maple syrup or honey (optional)
• Toppings of your choice (e.g., berries, nuts, seeds, nut butter)

Instructions:

1. In a jar or container with a lid, combine the rolled oats, protein powder, milk, Greek yogurt, chia seeds, and sweetener (if using).
2. Stir well to combine, making sure all the ingredients are fully incorporated.
3. Cover and refrigerate for at least 4 hours, or overnight.
4. In the morning, stir the oats and add your favorite toppings.
5. Enjoy cold, or heat in the microwave for a warm breakfast.

4. Cottage Cheese Breakfast Bowl

Cottage cheese is an excellent source of protein, and it makes a great base for a quick and easy breakfast bowl. This recipe is simple to prepare and can be customized with your favorite fruits, nuts, and seeds.

Protein per serving: Approximately 25-30g per serving
Cost: Varies depending on toppings, but the base is very affordable.

Ingredients:

• 1 cup cottage cheese
• ½ cup mixed berries (fresh or frozen)
• 1 Tbsp chopped nuts (e.g., almonds, walnuts, pecans)
• 1 Tbsp seeds (e.g., chia seeds, flax seeds, pumpkin seeds)
• 1 tsp honey or maple syrup (optional)

Instructions:

1. In a bowl, combine the cottage cheese, mixed berries, nuts, and seeds.
2. Drizzle with honey or maple syrup, if desired.
3. Stir to combine and enjoy immediately.
4. You can also prepare these bowls in advance and store them in the refrigerator for a quick grab-and-go breakfast.

5. Peanut Butter Banana Protein Smoothie

A protein smoothie is a quick and easy way to get a nutritious breakfast on the go. This peanut butter banana smoothie is a classic for a reason – it’s delicious, filling, and packed with protein.

Protein per serving: Approximately 20-30g per serving (depending on protein powder)
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 ripe banana, frozen
• 1 scoop vanilla or chocolate protein powder
• 2 Tbsp peanut butter
• 1 cup milk (dairy or non-dairy)
• 1 Tbsp chia seeds or flax seeds (optional)
• Ice cubes (optional)

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.
4. To make this smoothie ahead of time, you can portion out the dry ingredients into individual bags or containers. In the morning, just add the banana, milk, and any other wet ingredients and blend.

6. High-Protein Quinoa Breakfast Bowl

Quinoa is a complete protein, meaning it contains all nine essential amino acids. This makes it a great choice for a high-protein breakfast. This breakfast bowl is a warm and satisfying way to start your day.

Protein per serving: Approximately 15-20g per serving
Cost: Varies depending on toppings, but quinoa is a relatively inexpensive grain.

Ingredients:

• 1 cup cooked quinoa
• ½ cup milk (dairy or non-dairy)
• 1 scoop protein powder (optional)
• 1 Tbsp maple syrup or honey (optional)
• Toppings of your choice (e.g., berries, nuts, seeds, nut butter)

Instructions:

1. In a small saucepan, combine the cooked quinoa, milk, and protein powder and sweetener (if using).
2. Heat over medium heat, stirring occasionally, until warmed through.
3. Pour the quinoa into a bowl and top with your favorite toppings.
4. Enjoy immediately.

7. Chia Seed Pudding

Chia seed pudding is a great make-ahead breakfast that is packed with fiber and protein. It has a thick and creamy texture, similar to pudding, and can be flavored in many different ways.

Protein per serving: Approximately 15-20g per serving
Cost: Varies depending on toppings, but chia seeds are relatively inexpensive.

Ingredients:

• 3 Tbsp chia seeds
• 1 cup milk (dairy or non-dairy)
• 1 scoop protein powder (optional)
• 1 Tbsp maple syrup or honey (optional)
• ½ tsp vanilla extract
• Toppings of your choice (e.g., berries, nuts, seeds, coconut flakes)

Instructions:

1. In a jar or container with a lid, combine the chia seeds, milk, protein powder (if using), sweetener (if using), and vanilla extract.
2. Stir well to combine, making sure there are no clumps.
3. Cover and refrigerate for at least 2 hours, or overnight, until the pudding has thickened.
4. In the morning, stir the pudding and add your favorite toppings.
5. Enjoy cold.

8. Greek Yogurt Parfait

Greek yogurt is another excellent source of protein, and it makes a delicious and refreshing breakfast parfait. This recipe is easy to assemble and can be customized with your favorite fruits and granola.

Protein per serving: Approximately 20-25g per serving
Cost: Varies depending on toppings, but Greek yogurt is a relatively affordable source of protein.

Ingredients:

• 1 cup plain Greek yogurt
• ½ cup mixed berries (fresh or frozen)
• ¼ cup granola
• 1 Tbsp honey or maple syrup (optional)

Instructions:

1. In a glass or jar, layer the Greek yogurt, berries, and granola.
2. Drizzle with honey or maple syrup, if desired.
3. Repeat the layers until the glass or jar is full.
4. Enjoy immediately, or cover and store in the refrigerator for a quick and easy breakfast.

9. Turkey Sausage and Sweet Potato Hash

This savory hash is a great way to pack in protein and vegetables first thing in the morning. It’s a one-pan meal that’s easy to make and can be portioned out for the week.

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

Ingredients:

• 1 lb ground turkey sausage
• 2 medium sweet potatoes, peeled and diced
• 1 onion, diced
• 1 bell pepper, diced
• 1 Tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the ground turkey sausage and cook until browned, breaking it up with a spoon.
3. Add the diced sweet potatoes, onion, and bell pepper to the skillet.
4. Season with salt and pepper and cook, stirring occasionally, until the sweet potatoes are tender and the vegetables are softened.
5. Divide the hash into individual containers and store in the refrigerator for up to 4 days.
6. Reheat in the microwave or on the stovetop before serving.

10. Baked Oatmeal Cups

Baked oatmeal cups are like a portable bowl of oatmeal. They are easy to make ahead of time and can be customized with your favorite fruits, nuts, and spices.

Protein per serving: Approximately 10-15g per cup (can be increased with protein powder)
Cost: Varies depending on ingredients, but generally very affordable.

Ingredients:

• 2 cups rolled oats
• 1/2 cup protein powder (optional)
• 1 tsp baking powder
• 1 tsp cinnamon
• 1/2 tsp salt
• 2 cups milk (dairy or non-dairy)
• 1/4 cup maple syrup or honey
• 2 eggs, beaten
• 1 tsp vanilla extract
• 1 cup mix-ins (e.g., berries, chopped nuts, chocolate chips)

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Grease a 12-cup muffin tin or line with silicone liners.
3. In a large bowl, combine the oats, protein powder (if using), baking powder, cinnamon, and salt.
4. In a separate bowl, whisk together the milk, maple syrup or honey, eggs, and vanilla extract.
5. Pour the wet ingredients into the dry ingredients and stir until just combined.
6. Fold in your desired mix-ins.
7. Divide the mixture evenly among the muffin cups.
8. Bake for 20-25 minutes, or until the oatmeal cups are set and lightly golden on top.
9. Let the oatmeal cups cool in the tin for a few minutes before removing them to a wire rack to cool completely.
10. Store in an airtight container in the refrigerator for up to 5 days.

11. Breakfast Quesadilla

A breakfast quesadilla is a quick and easy way to get a hot and cheesy breakfast on the go. It’s also a great way to use up leftover cooked chicken or other protein.

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

Ingredients:

• 2 large flour tortillas
• 1/2 cup cooked, shredded chicken or other protein
• 1/4 cup shredded cheese (cheddar, Monterey Jack, or a blend)
• 2 eggs, scrambled
• 1/4 cup black beans, rinsed and drained
• 2 tbsp salsa

Instructions:

1. Heat a large skillet over medium heat.
2. Place one tortilla in the skillet and sprinkle with half of the cheese.
3. Top with the scrambled eggs, shredded chicken, black beans, and salsa.
4. Sprinkle with the remaining cheese and top with the second tortilla.
5. Cook for 2-3 minutes per side, or until the tortilla is golden brown and the cheese is melted.
6. Cut into wedges and serve immediately.

12. Black Bean and Corn Salsa Breakfast Bake

This breakfast bake is a flavorful and satisfying way to start your day. It’s packed with protein and fiber from the black beans and eggs, and the corn salsa adds a delicious sweetness and a little bit of spice.

Protein per serving: Approximately 15-20g per serving
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup frozen corn, thawed
• 1/2 cup salsa
• 6 large eggs
• 1/4 cup milk
• 1/2 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a greased 8×8 inch baking dish, combine the black beans, corn, and salsa.
3. In a separate bowl, whisk together the eggs, milk, salt, and pepper.
4. Pour the egg mixture over the black bean and corn mixture.
5. Sprinkle with shredded cheese.
6. Bake for 25-30 minutes, or until the eggs are set and the cheese is melted and bubbly.
7. Let it cool slightly before cutting into squares and serving.

13. Protein Pancakes

Who doesn’t love pancakes for breakfast? This high-protein version allows you to enjoy a classic breakfast favorite while still getting a good dose of protein to start your day. Make a big batch on the weekend and freeze them for quick and easy breakfasts during the week.

Protein per serving: Approximately 15-20g per serving
Cost: Varies depending on protein powder, but generally affordable.

Ingredients:

• 1 cup all-purpose flour (or whole wheat flour)
• 2 scoops vanilla or unflavored protein powder
• 2 tsp baking powder
• 1/2 tsp salt
• 1 cup milk (dairy or non-dairy)
• 2 large eggs
• 2 tbsp maple syrup or honey
• 1 tbsp melted butter or oil

Instructions:

1. In a large bowl, whisk together the flour, protein powder, baking powder, and salt.
2. In a separate bowl, whisk together the milk, eggs, maple syrup, and melted butter.
3. Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
4. Heat a lightly oiled griddle or skillet over medium-high heat.
5. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake.
6. Cook for 2-3 minutes per side, or until golden brown and cooked through.
7. Serve immediately with your favorite toppings, or let them cool completely and store in the freezer in a single layer on a baking sheet. Once frozen, transfer to a freezer-safe bag.

14. Sausage and Egg Breakfast Casserole

This hearty breakfast casserole is perfect for a weekend brunch or for meal prepping for the week ahead. It’s packed with protein from the sausage and eggs, and it’s a great way to feed a crowd.

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

Ingredients:

• 1 lb ground sausage
• 1 onion, chopped
• 1 bell pepper, chopped
• 6 large eggs
• 2 cups milk
• 1 tsp salt
• 1/2 tsp black pepper
• 2 cups shredded cheddar cheese
• 6 slices of bread, cubed

Instructions:

1. Preheat your oven to 350°F (175°C).
2. In a large skillet, cook the ground sausage, onion, and bell pepper over medium heat until the sausage is browned and the vegetables are tender. Drain off any excess grease.
3. In a large bowl, whisk together the eggs, milk, salt, and pepper.
4. Stir in the cooked sausage mixture, shredded cheese, and cubed bread.
5. Pour the mixture into a greased 9×13 inch baking dish.
6. Bake for 30-35 minutes, or until the casserole is set and the top is golden brown.
7. Let it cool slightly before cutting into squares and serving.

15. Cottage Cheese Egg Bites

These cottage cheese egg bites are a simple and delicious way to get a boost of protein in the morning. They are similar to the savory egg muffins but with a creamier texture thanks to the cottage cheese.

Protein per serving: Approximately 18g per 3 bites
Cost: Varies depending on add-ins, but the base is very affordable.

Ingredients:

• 10 large eggs
• 1 cup cottage cheese
• 1/2 cup shredded cheese (cheddar, mozzarella, or a blend)
• 1/2 cup chopped spinach (optional)
• 1/4 cup diced onions (optional)
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 350°F (175°C).
2. Grease a 12-cup muffin tin or line with silicone liners.
3. In a blender, combine the eggs and cottage cheese. Blend until smooth.
4. Stir in the shredded cheese, spinach, onions, salt, and pepper.
5. Pour the mixture evenly into the muffin cups.
6. Bake for 20-25 minutes, or until the egg bites are set and lightly golden on top.
7. Let them cool in the tin for a few minutes before removing them to a wire rack to cool completely.
8. Store in an airtight container in the refrigerator for up to 4 days.

16. Breakfast Tater Tot Casserole

This casserole is the breakfast version of a classic comfort food. It’s made with a base of crispy tater tots, savory sausage, and cheesy eggs. It’s a hearty and delicious way to start your day, and it’s perfect for meal prepping.

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

Ingredients:

• 1 lb ground sausage
• 1 bag (32 ounces) frozen tater tots
• 1 onion, chopped
• 1 bell pepper, chopped
• 8 large eggs
• 2 cups milk
• 2 cups shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large skillet, cook the ground sausage, onion, and bell pepper over medium heat until the sausage is browned and the vegetables are tender. Drain off any excess grease.
3. Arrange the frozen tater tots in a single layer in a greased 9×13 inch baking dish.
4. Top with the cooked sausage mixture and 1 cup of the shredded cheese.
5. In a large bowl, whisk together the eggs, milk, salt, and pepper.
6. Pour the egg mixture over the tater tots and sausage.
7. Sprinkle with the remaining 1 cup of shredded cheese.
8. Bake for 45-55 minutes, or until the casserole is set and the top is golden brown and bubbly.
9. Let it cool slightly before cutting into squares and serving.

17. Breakfast Pizza with Hash Brown Crust

This creative breakfast pizza uses a crispy hash brown crust instead of a traditional dough. It’s a fun and delicious way to enjoy pizza for breakfast, and it’s packed with protein from the eggs and ham.

Protein per serving: Approximately 19g per serving
Cost: Varies depending on toppings, but generally affordable.

Ingredients:

• 1 bag (20 ounces) refrigerated shredded hash browns
• 1/4 cup melted butter
• 1/2 cup shredded cheddar cheese
• 6 large eggs, scrambled
• 1 cup diced cooked ham
• 1/2 cup shredded mozzarella cheese

Instructions:

1. Preheat your oven to 400°F (200°C).
2. In a large bowl, combine the shredded hash browns, melted butter, and cheddar cheese. Press the mixture into a greased 12-inch pizza pan, forming a crust.
3. Bake for 20-25 minutes, or until the crust is golden brown and crispy.
4. Top the crust with the scrambled eggs and diced ham.
5. Sprinkle with mozzarella cheese.
6. Bake for another 5-10 minutes, or until the cheese is melted and bubbly.
7. Cut into slices and serve immediately.

18. Make-Ahead Freezer Breakfast Sandwiches

These make-ahead freezer breakfast sandwiches are a lifesaver on busy mornings. Simply assemble the sandwiches, wrap them individually, and freeze them for a quick and easy breakfast that you can grab and go.

Protein per serving: Approximately 18g per sandwich
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• 6 English muffins, split
• 6 large eggs
• 6 slices of cheese (cheddar, provolone, or your favorite)
• 6 slices of cooked bacon or sausage patties

Instructions:

1. Preheat your oven to 350°F (175°C).
2. Place the English muffins on a baking sheet and toast for 5-7 minutes, or until lightly golden.
3. While the English muffins are toasting, cook the eggs to your liking (scrambled, fried, or baked in a sheet pan and cut into squares).
4. Assemble the sandwiches by placing a slice of cheese, a cooked egg, and a slice of bacon or a sausage patty on each English muffin half.
5. Top with the other half of the English muffin.
6. Let the sandwiches cool completely, then wrap each one individually in plastic wrap or aluminum foil.
7. Store in the freezer for up to 3 months.
8. To reheat, unwrap the sandwich and microwave for 1-2 minutes, or until heated through.

19. Biscuits and Gravy Casserole

This comforting casserole is a breakfast classic with a meal-prep twist. Fluffy biscuits are baked on top of a creamy sausage gravy, creating a hearty and satisfying meal that can be enjoyed throughout the week.

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

Ingredients:

• 1 lb ground sausage
• 1/4 cup all-purpose flour
• 2 cups milk
• 1 can (16.3 ounces) refrigerated biscuits
• 1 cup shredded cheddar cheese
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a large skillet, cook the ground sausage over medium heat until browned. Drain off any excess grease.
3. Sprinkle the flour over the cooked sausage and stir to combine. Cook for 1 minute.
4. Gradually whisk in the milk until the gravy is smooth and thickened.
5. Season with salt and pepper to taste.
6. Pour the sausage gravy into a greased 9×13 inch baking dish.
7. Separate the biscuits and arrange them on top of the gravy.
8. Sprinkle with shredded cheese.
9. Bake for 15-20 minutes, or until the biscuits are golden brown and the gravy is bubbly.
10. Let it cool slightly before serving.

20. Sweet Potato and Black Bean Breakfast Hash

This vegetarian breakfast hash is a healthy and flavorful way to start your day. It’s packed with protein and fiber from the sweet potatoes and black beans, and it’s a great way to get a serving of vegetables in the morning.

Protein per serving: Approximately 15g per serving
Cost: Varies depending on ingredients, but generally very affordable.

Ingredients:

• 2 medium sweet potatoes, peeled and diced
• 1 can (15 ounces) black beans, rinsed and drained
• 1 onion, chopped
• 1 bell pepper, chopped
• 1 tbsp olive oil
• 1 tsp chili powder
• 1/2 tsp cumin
• Salt and pepper to taste
• Optional toppings: avocado, salsa, cilantro, fried egg

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the diced sweet potatoes, onion, and bell pepper to the skillet.
3. Cook, stirring occasionally, until the sweet potatoes are tender and the vegetables are softened.
4. Stir in the black beans, chili powder, cumin, salt, and pepper.
5. Cook for another 2-3 minutes, or until the black beans are heated through.
6. Serve immediately with your favorite toppings.

Conclusion

With these 20 cheap and high-protein breakfast meal-prep recipes, you’ll have no excuse to skip the most important meal of the day. By taking a little time to plan and prepare your breakfasts in advance, you can save time, money, and ensure you’re starting your day with a healthy and delicious meal. So, pick a few recipes to try this week and see how easy and enjoyable meal prepping can be!

20 Cheap High-Protein Lunch Meal-Prep Meals

Packing a healthy and satisfying lunch can be a challenge, especially when you’re on a budget and short on time. These 20 cheap and high-protein lunch meal-prep recipes are designed to solve that problem. By preparing your lunches in advance, you can ensure you have a delicious and nutritious meal ready to go, helping you avoid unhealthy and expensive takeout options.

Each of these recipes is packed with protein to keep you feeling full and focused throughout the afternoon. They are also budget-friendly, utilizing inexpensive protein sources and pantry staples. From hearty salads and soups to flavorful bowls and wraps, there’s something for everyone in this collection.

1. Chicken and Quinoa Bowls

These chicken and quinoa bowls are a simple and satisfying lunch that can be easily customized to your liking. Quinoa is a complete protein, and when combined with chicken, it creates a meal that will keep you full and energized for hours.

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

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups chicken broth or water
• 1 lb boneless, skinless chicken breasts, cooked and shredded
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup corn (frozen or canned)
• 1 red bell pepper, diced
• 1/4 cup chopped cilantro
• For the dressing:
  • 1/4 cup olive oil
  • 2 tbsp lime juice
  • 1 tsp chili powder
  • 1/2 tsp cumin
  • Salt and pepper to taste

Instructions:

1. Cook the quinoa according to package directions using chicken broth or water for extra flavor.
2. While the quinoa is cooking, prepare the dressing by whisking together the olive oil, lime juice, chili powder, cumin, salt, and pepper.
3. In a large bowl, combine the cooked quinoa, shredded chicken, black beans, corn, red bell pepper, and cilantro.
4. Pour the dressing over the quinoa mixture and toss to combine.
5. Divide into individual containers and store in the refrigerator for up to 4 days.

2. Tuna Salad Lettuce Wraps

Tuna salad is a classic lunch option, but it can be made even healthier by swapping out the bread for lettuce wraps. This recipe is light, refreshing, and packed with protein.

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

Ingredients:

• 2 cans (5 ounces each) tuna in water, drained
• 1/4 cup plain Greek yogurt or mayonnaise
• 1 celery stalk, finely chopped
• 1/4 red onion, finely chopped
• 1 tbsp lemon juice
• Salt and pepper to taste
• 8 large lettuce leaves (butter, romaine, or iceberg)

Instructions:

1. In a medium bowl, combine the drained tuna, Greek yogurt or mayonnaise, celery, red onion, lemon juice, salt, and pepper.
2. Stir until well combined.
3. Spoon the tuna salad into the lettuce leaves.
4. Serve immediately, or store the tuna salad and lettuce leaves separately in the refrigerator for up to 3 days.

3. Ground Turkey Lettuce Wraps

These ground turkey lettuce wraps are a light and flavorful lunch option that is packed with protein. The savory turkey filling is balanced by the crisp, fresh lettuce cups.

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

Ingredients:

• 1 lb ground turkey
• 1 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1/4 cup hoisin sauce
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• 8-10 large lettuce leaves (butter or iceberg)
• Optional toppings: shredded carrots, chopped peanuts, sliced green onions

Instructions:

1. In a large skillet, heat the olive oil over medium-high heat.
2. Add the ground turkey and cook until browned, breaking it up with a spoon.
3. Add the onion and garlic and cook until softened.
4. In a small bowl, whisk together the hoisin sauce, soy sauce, rice vinegar, and sesame oil.
5. Pour the sauce over the turkey mixture and stir to combine. Cook for another 2-3 minutes, or until the sauce has thickened slightly.
6. Spoon the turkey filling into the lettuce leaves and top with your favorite toppings.
7. Serve immediately, or store the filling and lettuce leaves separately in the refrigerator for up to 4 days.

4. Hearty Lentil Soup

Lentil soup is a classic vegetarian meal that is both incredibly cheap and packed with protein and fiber. This recipe is easy to make in a large batch and can be enjoyed for lunch throughout the week.

Protein per serving: Approximately 15-20g per serving
Cost: Very affordable, as lentils are an inexpensive pantry staple.

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cloves garlic, minced
• 1 cup brown or green lentils, rinsed
• 6 cups vegetable broth
• 1 can (14.5 ounces) diced tomatoes, undrained
• 1 tsp dried thyme
• Salt and pepper to taste

Instructions:

1. In a large pot or Dutch oven, heat the olive oil over medium heat.
2. Add the onion, carrots, and celery and cook until softened, about 5-7 minutes.
3. Add the garlic and cook for another minute until fragrant.
4. Stir in the lentils, vegetable broth, diced tomatoes, and thyme.
5. Bring the soup to a boil, then reduce the heat and simmer for 45-60 minutes, or until the lentils are tender.
6. Season with salt and pepper to taste.
7. Store in an airtight container in the refrigerator for up to 5 days, or freeze for longer storage.

5. Black Bean and Corn Salad

This vibrant and refreshing salad is a perfect make-ahead lunch. It’s packed with plant-based protein from the black beans and is full of flavor from the lime dressing and fresh cilantro.

Protein per serving: Approximately 15g per serving
Cost: Very affordable, using mostly pantry staples.

Ingredients:

• 1 can (15 ounces) black beans, rinsed and drained
• 1 can (15 ounces) corn, drained
• 1 red bell pepper, diced
• 1/2 red onion, finely chopped
• 1/2 cup chopped fresh cilantro
• For the dressing:
  • 1/4 cup olive oil
  • 3 tbsp lime juice
  • 1 clove garlic, minced
  • 1/2 tsp cumin
  • Salt and pepper to taste

Instructions:

1. In a large bowl, combine the black beans, corn, red bell pepper, red onion, and cilantro.
2. In a small bowl or jar, whisk together the olive oil, lime juice, minced garlic, cumin, salt, and pepper.
3. Pour the dressing over the bean and corn mixture and toss to combine.
4. Let the salad marinate for at least 30 minutes before serving to allow the flavors to meld.
5. Store in an airtight container in the refrigerator for up to 5 days.

6. Chickpea Salad Sandwich

This vegetarian and vegan-friendly chickpea salad is a fantastic alternative to tuna or chicken salad. It’s creamy, flavorful, and packed with plant-based protein.

Protein per serving: Approximately 15-20g per serving
Cost: Very affordable, as chickpeas are a budget-friendly pantry staple.

Ingredients:

• 1 can (15 ounces) chickpeas, rinsed and drained
• 1/4 cup mayonnaise or vegan mayo
• 1 celery stalk, finely chopped
• 1/4 red onion, finely chopped
• 1 tbsp Dijon mustard
• 1 tbsp lemon juice
• Salt and pepper to taste
• Bread, wraps, or lettuce for serving

Instructions:

1. In a medium bowl, mash the chickpeas with a fork or potato masher until they are partially broken down but still have some texture.
2. Add the mayonnaise, celery, red onion, Dijon mustard, and lemon juice to the bowl.
3. Stir until well combined.
4. Season with salt and pepper to taste.
5. Serve the chickpea salad on bread or in a wrap, or use it to fill lettuce cups for a lighter option.
6. Store in an airtight container in the refrigerator for up to 4 days.

7. 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.

8. Egg Roll in a Bowl

Enjoy all the flavors of an egg roll without the wrapper in this deconstructed, low-carb meal. It’s a quick and easy one-pan dish that’s perfect for a flavorful and satisfying lunch.

Protein per serving: Approximately 25-30g per serving
Cost: Affordable, using ground meat and cabbage.

Ingredients:

• 1 lb ground pork or turkey
• 1 tbsp sesame oil
• 1 bag (14 ounces) coleslaw mix (shredded cabbage and carrots)
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1/4 cup soy sauce
• 1 tbsp rice vinegar
• 1 tsp grated fresh ginger
• Sliced green onions and sesame seeds for garnish

Instructions:

1. Heat the sesame oil in a large skillet or wok over medium-high heat.
2. Add the ground pork or turkey and cook until browned, breaking it up with a spoon.
3. Add the onion and garlic and cook until softened.
4. Stir in the coleslaw mix and cook for 3-5 minutes, or until the cabbage has wilted.
5. In a small bowl, whisk together the soy sauce, rice vinegar, and grated ginger.
6. Pour the sauce over the skillet and stir everything to combine. Cook for another 2 minutes until the sauce has slightly thickened.
7. Divide into individual containers and garnish with green onions and sesame seeds before serving.
8. Store in the refrigerator for up to 4 days.

9. Spicy Chicken and Rice

This spicy chicken and rice dish is a simple yet flavorful meal that is perfect for meal prepping. The chicken is seasoned with a spicy blend of herbs and spices, and the rice is cooked in chicken broth for extra flavor.

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 tbsp olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup long-grain white rice
• 2 cups chicken broth
• 1 can (10 ounces) diced tomatoes with green chilies, undrained
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp paprika
• 1/4 tsp cayenne pepper (or more, to taste)
• Salt and pepper to taste

Instructions:

1. In a large skillet or pot, heat the olive oil over medium-high heat.
2. Add the chicken and cook until browned on all sides. Remove the chicken from the skillet and set aside.
3. Add the onion to the skillet and cook until softened.
4. Add the garlic and cook for another minute until fragrant.
5. Stir in the rice, chicken broth, diced tomatoes with green chilies, chili powder, cumin, paprika, and cayenne pepper.
6. Bring the mixture to a boil, then reduce the heat, cover, and simmer for 15-20 minutes, or until the rice is cooked and the liquid has been absorbed.
7. Stir in the cooked chicken and season with salt and pepper to taste.
8. Divide into individual containers and store in the refrigerator for up to 4 days.

10. Greek Chicken and Veggie Bowls

These Greek-inspired bowls are fresh, flavorful, and packed with protein. The combination of seasoned chicken, crisp vegetables, and a tangy tzatziki sauce makes for a delicious and satisfying lunch.

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 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 1 cup cooked quinoa or rice
• 1 cucumber, diced
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1/4 cup crumbled feta cheese
• For the tzatziki sauce:
  • 1/2 cup plain Greek yogurt
  • 1/4 cup grated cucumber
  • 1 tbsp lemon juice
  • 1 clove garlic, minced
  • 1 tbsp chopped fresh dill

Instructions:

1. In a bowl, toss the chicken with olive oil, oregano, garlic powder, salt, and pepper.
2. Heat a skillet over medium-high heat and cook the chicken until golden brown and cooked through.
3. To make the tzatziki sauce, combine the Greek yogurt, grated cucumber, lemon juice, minced garlic, and dill in a small bowl.
4. To assemble the bowls, divide the cooked quinoa or rice among individual containers. Top with the cooked chicken, diced cucumber, cherry tomatoes, and red onion.
5. Drizzle with the tzatziki sauce and sprinkle with feta cheese.
6. Store in the refrigerator for up to 4 days. Keep the sauce separate until ready to serve for best results.

11. Burrito Bowls

These burrito bowls are a deconstructed version of a classic burrito, making them perfect for meal prepping. They are easily customizable with your favorite toppings and protein sources.

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

Ingredients:

• 1 lb ground beef or turkey
• 1 packet (1 ounce) taco seasoning
• 1 cup cooked rice
• 1 can (15 ounces) black beans, rinsed and drained
• 1 cup corn (frozen or canned)
• 1 cup salsa
• Optional toppings: shredded lettuce, diced tomatoes, shredded cheese, avocado, sour cream or Greek yogurt

Instructions:

1. In a large skillet, cook the ground beef or turkey over medium-high heat until browned. Drain off any excess grease.
2. Stir in the taco seasoning and 1/4 cup of water. Simmer for 5 minutes.
3. To assemble the bowls, divide the cooked rice among individual containers. Top with the seasoned meat, black beans, corn, and salsa.
4. Store in the refrigerator for up to 4 days.
5. When ready to eat, reheat the bowl and add your favorite cold toppings like lettuce, tomatoes, and avocado.

12. White Bean Caprese Salad

This refreshing and simple salad is a no-cook lunch option that is packed with protein from the white beans and mozzarella. It’s a perfect light yet filling meal for warmer days.

Protein per serving: Approximately 20g per serving
Cost: Affordable, using canned beans and fresh produce.

Ingredients:

• 1 can (15 ounces) cannellini or other white beans, rinsed and drained
• 1 pint cherry tomatoes, halved
• 8 ounces fresh mozzarella balls (bocconcini), halved
• 1/4 cup fresh basil leaves, chopped
• 2 tbsp olive oil
• 1 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, gently combine the white beans, cherry tomatoes, mozzarella, and fresh basil.
2. In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. For best flavor, let the salad marinate for at least 15-20 minutes before serving.
5. Store in an airtight container in the refrigerator for up to 3 days.

13. Chicken Salad with Grapes and Walnuts

This classic chicken salad is a delicious and easy-to-make lunch option. The sweetness of the grapes and the crunch of the walnuts add a wonderful texture and flavor to the salad.

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

Ingredients:

• 2 cups cooked, shredded chicken
• 1/2 cup plain Greek yogurt or mayonnaise
• 1/2 cup seedless red grapes, halved
• 1/4 cup chopped walnuts
• 1 celery stalk, finely chopped
• 1/4 red onion, finely chopped
• Salt and pepper to taste
• Bread, croissants, or lettuce for serving

Instructions:

1. In a large bowl, combine the shredded chicken, Greek yogurt or mayonnaise, grapes, walnuts, celery, and red onion.
2. Stir until well combined.
3. Season with salt and pepper to taste.
4. Serve the chicken salad on bread or croissants, or in lettuce cups for a lighter option.
5. Store in an airtight container in the refrigerator for up to 4 days.

14. Salmon and Veggie Quinoa Bowls

This recipe is a great way to get a serving of healthy fats and protein in your lunch. The salmon is baked with a variety of vegetables and served over a bed of quinoa for a complete and satisfying meal.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on the price of salmon, but can be made more affordable by using frozen salmon fillets.

Ingredients:

• 1 lb salmon fillet, cut into 4 portions
• 1 tbsp olive oil
• 1 head of broccoli, cut into florets
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup cooked quinoa
• Salt, pepper, and lemon slices for seasoning

Instructions:

1. Preheat your oven to 400°F (200°C).
2. On a large sheet pan, toss the broccoli, bell pepper, and zucchini with olive oil, salt, and pepper.
3. Place the salmon fillets on the same sheet pan, skin-side down. Season the salmon with salt, pepper, and a slice of lemon on each fillet.
4. Bake for 15-20 minutes, or until the salmon is cooked through and the vegetables are tender.
5. To assemble the bowls, divide the cooked quinoa among individual containers. Top with a portion of salmon and roasted vegetables.
6. Store in the refrigerator for up to 3 days.

15. Hard-Boiled Egg and Avocado Toast

This simple and classic lunch is a great source of protein and healthy fats. It’s easy to prepare and can be customized with your favorite seasonings.

Protein per serving: Approximately 15-20g per serving
Cost: Affordable, using eggs and bread as the base.

Ingredients:

• 2 slices of whole-wheat bread, toasted
• 1 ripe avocado, mashed
• 2 hard-boiled eggs, sliced
• Salt, pepper, and red pepper flakes to taste

Instructions:

1. Spread the mashed avocado evenly on the toasted bread.
2. Top with the sliced hard-boiled eggs.
3. Season with salt, pepper, and red pepper flakes to your liking.
4. For meal prep, you can hard-boil the eggs in advance and store them in the refrigerator. Assemble the toast just before eating to prevent it from getting soggy.

16. Italian Pasta Salad with Grilled Chicken

This pasta salad is a refreshing and satisfying lunch that is perfect for meal prepping. The combination of grilled chicken, pasta, and fresh vegetables makes for a complete and balanced meal.

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

Ingredients:

• 8 ounces of your favorite pasta (rotini, penne, or fusilli)
• 1 lb boneless, skinless chicken breasts, grilled and diced
• 1 cup cherry tomatoes, halved
• 1/2 cup sliced black olives
• 1/4 cup chopped red onion
• 1/4 cup grated Parmesan cheese
• For the dressing:
  • 1/2 cup Italian dressing

Instructions:

1. Cook the pasta according to package directions. Drain and rinse with cold water to cool.
2. In a large bowl, combine the cooked pasta, grilled chicken, cherry tomatoes, black olives, and red onion.
3. Pour the Italian dressing over the salad and toss to combine.
4. Stir in the grated Parmesan cheese.
5. Store in an airtight container in the refrigerator for up to 4 days.

17. Shrimp and Avocado Salad

This light and refreshing salad is a great way to get a serving of seafood in your diet. The combination of shrimp, avocado, and a zesty lime dressing is both delicious and satisfying.

Protein per serving: Approximately 20-25g per serving
Cost: Varies depending on the price of shrimp, but can be made more affordable by using frozen shrimp.

Ingredients:

• 1 lb cooked shrimp, peeled and deveined
• 1 ripe avocado, diced
• 1/2 red onion, finely chopped
• 1/4 cup chopped fresh cilantro
• 2 tbsp lime juice
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the cooked shrimp, diced avocado, red onion, and cilantro.
2. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.
3. Pour the dressing over the shrimp mixture and toss gently to combine.
4. Serve immediately, or store in an airtight container in the refrigerator for up to 2 days.

18. Turkey and Cheese Pinwheels

These pinwheels are a fun and easy lunch option that is perfect for both kids and adults. They are easy to make ahead of time and can be customized with your favorite fillings.

Protein per serving: Approximately 15-20g per serving
Cost: Affordable, using deli meat and tortillas.

Ingredients:

• 4 large flour tortillas
• 8 ounces cream cheese, softened
• 1/2 lb sliced deli turkey
• 4 slices of provolone cheese
• 1/2 cup chopped spinach (optional)

Instructions:

1. Spread a thin layer of cream cheese on each tortilla.
2. Layer the deli turkey and provolone cheese on top of the cream cheese.
3. If using, sprinkle the chopped spinach over the cheese.
4. Tightly roll up each tortilla.
5. Wrap each tortilla roll in plastic wrap and refrigerate for at least 30 minutes.
6. When ready to serve, slice the tortilla rolls into 1-inch pinwheels.
7. Store in an airtight container in the refrigerator for up to 3 days.

19. Beef and Broccoli

This classic Chinese-American dish is a great option for a high-protein lunch. The beef is tender and flavorful, and the broccoli is cooked to a perfect crisp-tender. Serve it over rice for a complete and satisfying meal.

Protein per serving: Approximately 30-35g per serving
Cost: Varies depending on the cut of beef, but can be made more affordable by using a less expensive cut like flank steak.

Ingredients:

• 1 lb flank steak, thinly sliced against the grain
• 1 tbsp soy sauce
• 1 tsp cornstarch
• 1 tbsp olive oil
• 1 head of broccoli, cut into florets
• 1/4 cup beef broth
• 2 tbsp soy sauce
• 1 tbsp brown sugar
• 1 tsp sesame oil
• 2 cloves garlic, minced
• 1 tsp grated fresh ginger
• Cooked rice for serving

Instructions:

1. In a medium bowl, toss the sliced beef with 1 tbsp of soy sauce and the cornstarch.
2. Heat the olive oil in a large skillet or wok over medium-high heat.
3. Add the beef to the skillet and cook until browned. Remove the beef from the skillet and set aside.
4. Add the broccoli florets to the skillet and cook for 3-5 minutes, or until crisp-tender.
5. In a small bowl, whisk together the beef broth, 2 tbsp of soy sauce, brown sugar, sesame oil, minced garlic, and grated ginger.
6. Pour the sauce over the broccoli in the skillet and bring to a simmer.
7. Return the beef to the skillet and stir to combine.
8. Serve the beef and broccoli over cooked rice.
9. For meal prep, divide the beef and broccoli and rice into individual containers. Store in the refrigerator for up to 4 days.

20. Mason Jar Salads

Mason jar salads are a convenient and portable way to enjoy a fresh and healthy lunch. The key is to layer the ingredients correctly to prevent the salad from getting soggy.

Protein per serving: Varies depending on ingredients, but can be easily customized to be high in protein.
Cost: Varies depending on ingredients, but generally affordable.

Ingredients:

• Your favorite salad dressing
• Hard vegetables (e.g., carrots, cucumbers, bell peppers)
• Grains or pasta (e.g., quinoa, chickpeas, pasta)
• Protein (e.g., grilled chicken, hard-boiled eggs, tofu)
• Softer vegetables or fruits (e.g., tomatoes, avocados, berries)
• Nuts and seeds
• Leafy greens (e.g., spinach, romaine, arugula)

Instructions:

1. Start by pouring your salad dressing into the bottom of a large mason jar.
2. Next, add a layer of hard vegetables. This will create a barrier between the dressing and the rest of the ingredients.
3. Add a layer of grains or pasta.
4. Add your protein of choice.
5. Add a layer of softer vegetables or fruits.
6. Add a layer of nuts and seeds.
7. Finally, fill the rest of the jar with leafy greens.
8. Screw on the lid and store in the refrigerator for up to 5 days.
9. When you’re ready to eat, simply shake the jar to distribute the dressing and then pour the salad into a bowl.

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.