Looking to increase your protein intake without breaking the bank? This guide provides a comprehensive approach to planning a budget-friendly, high-protein diet. We'll explore affordable protein sources, meal planning strategies, and delicious recipes to help you achieve your dietary goals.
Introduction
Protein is an essential nutrient crucial for muscle building, satiety, and overall health. While some protein sources can be expensive, there are numerous affordable options available. This article will provide a 7-day meal plan, cost-effective strategies, and a list of budget-friendly protein sources to help you create a high-protein diet that fits your budget.
7-Day Low-Budget, High-Protein Meal Plan
This meal plan provides a week's worth of high-protein meals that are both affordable and delicious. Many of the recipes are suitable for everyone - from flavor-packed curries and speedy noodles, to filling pasta bakes - and any leftovers can be enjoyed for lunch the following day. This guide was brought to you by Cook Smart, a campaign designed by Good Food experts to help you save money and reduce food waste.
Day 1
Breakfast: Oatmeal With Peanut Butter And Sliced Banana
- Cook ½ cup of rolled oats with 1 cup of water and a pinch of salt. Stir in 1 tablespoon of peanut butter until melted. Top with a sliced banana.
Snack: Hard-Boiled Eggs
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- Boil eggs for 10-12 minutes, then cool and peel.
Lunch: Tuna Salad Sandwich On Whole-Grain Bread
- Mix 1 can of drained tuna with 2 tablespoons of mayonnaise, 1 tablespoon of chopped celery, and a squeeze of lemon juice. Spread on whole-grain bread with lettuce or tomato.
Dinner: Grilled Chicken With Steamed Broccoli And Brown Rice
- Season a chicken breast and grill for 6-7 minutes per side. Serve with 1 cup of steamed broccoli and ½ cup of cooked brown rice.
Day 2
Breakfast: Greek Yogurt With Mixed Berries
- Combine ¾ cup of plain Greek yogurt with a handful of mixed berries and a drizzle of honey.
Snack: Almonds
- Enjoy a small handful (about ¼ cup) of raw or lightly roasted almonds.
Lunch: Lentil Soup With Whole-Grain Crackers
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- Sauté diced onions, carrots, and celery in olive oil. Add a cup of dried lentils, 4 cups of broth, and seasonings. Simmer until lentils are soft. Serve with whole-grain crackers.
Dinner: Stir-Fried Tofu With Mixed Vegetables And Quinoa
- Cube firm tofu and sauté until golden. Stir-fry mixed vegetables, then return the tofu to the pan and add a splash of soy sauce. Serve over cooked quinoa.
Day 3
Breakfast: Scrambled Eggs With Spinach And Whole-Grain Toast
- Scramble two eggs with a handful of spinach. Serve with a slice of whole-grain toast.
Snack: Cottage Cheese With Pineapple Chunks
- Combine ½ cup of low-fat cottage cheese with pineapple chunks.
Lunch: Chickpea Salad With Cucumbers And Tomatoes
- Mix canned chickpeas (drained and rinsed) with chopped cucumbers, tomatoes, olive oil, and lemon juice.
Dinner: Baked Salmon With Sweet Potato And Green Beans
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- Bake a salmon fillet at 400°F for 12-15 minutes, seasoned with lemon, garlic, and herbs. Roast sweet potato chunks and green beans alongside.
Day 4
Breakfast: Smoothie With Protein Powder, Banana, And Almond Milk
- Blend 1 scoop of protein powder with 1 banana and 1 cup of almond milk.
Snack: Carrot Sticks With Hummus
- Slice carrots and dip into 2-3 tablespoons of hummus.
Lunch: Turkey And Cheese Wrap With Lettuce And Tomato
- Layer deli turkey slices, a slice of cheese, lettuce, and tomato in a whole-wheat wrap.
Dinner: Black Bean Tacos With Salsa And Avocado
- Heat canned black beans with cumin and garlic powder. Spoon into taco shells and top with salsa and diced avocado.
Day 5
Breakfast: Whole-Grain Cereal With Milk And Sliced Strawberries
- Choose a high-fiber, low-sugar cereal. Pour 1 cup of milk over it and top with sliced strawberries.
Snack: Boiled Edamame
- Steam ½ cup of frozen edamame in the pod and sprinkle with sea salt.
Lunch: Quinoa Salad With Grilled Vegetables
- Grill or roast chopped zucchini, bell peppers, and onions. Toss with cooked quinoa, a splash of olive oil, and lemon juice.
Dinner: Beef Stir-Fry With Bell Peppers And Brown Rice
- Slice thin strips of beef and stir-fry with bell peppers, garlic, and a splash of soy sauce. Serve over brown rice.
Day 6
Breakfast: Egg Muffins With Vegetables And Cheese
- Whisk together 4 eggs with diced peppers, onions, and a little shredded cheese. Pour into greased muffin tins and bake at 375°F for 20 minutes.
Snack: Trail Mix With Nuts And Dried Fruit
- Mix your own blend of almonds, walnuts, sunflower seeds, and raisins or dried cranberries.
Lunch: Grilled Chicken Caesar Salad
- Slice cooked chicken breast over romaine lettuce. Top with Caesar dressing, grated Parmesan, and a few whole-grain croutons.
Dinner: Spaghetti With Turkey Meatballs And Marinara Sauce
- Mix ground turkey with breadcrumbs, egg, and Italian herbs. Form into balls and bake until golden. Simmer in marinara sauce and serve over whole-grain spaghetti.
Day 7
Breakfast: Protein Pancakes Topped With Fresh Berries
- Mix 1 scoop of protein powder with pancake mix or oats, egg, and milk. Cook on a skillet until golden. Top with fresh or thawed berries.
Snack: String Cheese
- Peel and snack on a string cheese.
Lunch: Tuna Wrap With Lettuce And Tomato
- Combine canned tuna with light mayo or Greek yogurt. Spread into a whole-wheat wrap with lettuce and tomato.
Dinner: Vegetable And Bean Chili With Cornbread
- Sauté onions and garlic, then add canned beans, chopped tomatoes, and veggies like bell peppers and zucchini. Simmer with chili powder and cumin. Serve with a slice of cornbread.
Budget-Friendly High-Protein Recipes
Here are some specific recipes that are both high in protein and easy on the wallet:
- Super-Green Tofu Curry: A low-cost vegan curry loaded with tofu and spinach, providing protein and fiber. Serve with wild rice.
- Tuna & Sweetcorn Fish Cakes: A simple family meal using canned fish and sweetcorn. Mix with mashed potatoes, shape into fishcakes, coat in breadcrumbs, and fry.
- Herby Fish Fingers with Chinese-Style Rice: A gluten-free dinner with a balance of carbs and protein. Cut fish into strips, coat in egg and coriander, then fry. Serve with chilli-flecked rice.
- Miso Noodles with Fried Eggs: A quick and healthy veggie dinner with wholemeal noodles, frozen peas, garlic, eggs, and spices.
- Super-Healthy Salmon Burgers: Salmon burgers packed with ginger, soy sauce, and coriander.
- Chicken Sausage Pasta: A warming pasta dish with chicken sausage and vegetables.
- Pork & Parsnip Traybake: Pork chops roasted with red onions and root vegetables, flavored with mustard, honey, and sage.
How to Meal Plan for High Protein Intake on a Budget
To effectively plan a high-protein diet on a budget, consider these strategies:
- Prioritize Affordable Protein Staples: Focus on budget-friendly protein options like eggs, canned beans, tofu, lentils, and Greek yogurt.
- Buy In Bulk And Freeze What You Can: Purchase bulk items like dried beans, chicken, or frozen vegetables to save money and prevent waste.
- Cook At Home More Often: Preparing your own meals allows you to control portions, ingredients, and quality.
- Get Creative With Leftovers: Turn leftovers into new meals to save time and money.
Affordable Protein Sources
Here are 17 healthy protein sources that won’t break the bank:
- Peanut Butter: A cost-friendly plant-based option, with 7 grams of protein per two-tablespoon serving. Choose natural peanut butter to avoid added sugar and saturated fats.
- Eggs: Nutrient-dense and affordable, with 6 grams of protein per large egg. Eating eggs for breakfast can help reduce calorie intake throughout the day.
- Edamame: An excellent source of plant-based protein, with 18 grams per cup of shelled beans. It's also a complete protein source, containing all essential amino acids.
- Canned Tuna: A budget-friendly way to boost protein intake, with 22 grams of protein per 3-ounce serving. Choose canned light tuna to minimize mercury intake.
- Greek Yogurt: Versatile and protein-rich, with around 9 grams of protein per 100-gram serving. Look for brands with live and active cultures.
- Sunflower Seeds: Contain about 6 grams of plant-based protein per ounce and are a good source of vitamin E and magnesium.
- Black Beans: Convenient and affordable, with 7.6 grams of protein per half cup. They are also high in fiber, promoting fullness and weight loss.
- Sardines: Full of protein and nutrients, with 23 grams of protein per can. They are also a great source of calcium.
- Cottage Cheese: A low-calorie dairy product high in protein, with over 23 grams per cup.
- Whey Protein Powder: A convenient and affordable way to boost protein intake, with 20 grams of protein per scoop.
- Lentils: An amazing source of plant-based protein, with half a cup providing 9 grams. Also high in fiber, iron, potassium, and B vitamins.
- Oats: Higher in protein than other grains, with 13 grams per 100-gram serving. Also high in vitamins, minerals, and beta-glucan fiber.
- Amaranth: A protein-packed, gluten-free grain, with over 9 grams of protein per cup.
- Milk: An affordable source of highly absorbable protein, with over 8 grams per cup. High in calcium and phosphorus. For those who have lactose intolerance, there are many lactose free milks available to allow you to benefit from the protein content.
- Pumpkin Seeds: Deliver 8 grams of protein per ounce and contain antioxidants like vitamin E and phenolic acids.
- Canned Salmon: A cheap and convenient way to boost the protein and nutrient content of your diet. A three-ounce serving has 17 grams of protein, along with tons of vitamins and minerals.
- Ground Turkey: Highly nutritious and usually more affordable than whole turkey breasts. A three-ounce serving provides 23 grams of highly absorbable protein.
Other Budget-Friendly Protein Options
- Sardines: Pack 18 grams of protein in a 1/2-cup serving. Canned is cheaper than fresh; look for those canned in water or olive oil.
- Tempeh: A fermented soy food with 33.7 grams of protein per cup.
- Chicken Breast: Has 27 grams of protein per 4-ounce serving.
- Peanuts: Just 1 ounce has 7.3 grams of protein.
- Black Beans: You'll get 7 grams of protein in a half-cup serving. Studies show that black beans contain compounds that help control your blood sugar and insulin levels.