🥩 1. Chicken & Rice Power Bowl
“Eating high-protein meals doesn’t have to be expensive. Whether you’re building muscle or simply aiming for healthier meals, these five recipes pack serious protein power—all for under $10 per serving!”
Cost: ~$2.50 per serving
Macros:
- Calories: 450
- Protein: 42g
- Carbs: 40g
- Fats: 10g
Ingredients (serves 2):
- 1 lb chicken breast ($4.00)
- 1 cup brown rice ($0.50)
- 1/2 avocado ($1.00)
- 1 tbsp olive oil ($0.10)
- Seasoning: salt, pepper, paprika
Prep Tips:
- Season and grill the chicken for 5-7 minutes per side.
- Cook rice according to package instructions.
- Slice avocado and assemble the bowl.
- Drizzle with olive oil and season to taste.
✅ Budget tip: Buy chicken in bulk and portion it into freezer bags for easy meal prep.
🍳 2. Turkey & Egg Scramble
Cost: ~$2.00 per serving
Macros:
- Calories: 380
- Protein: 45g
- Carbs: 5g
- Fats: 18g
Ingredients (serves 2):
- 6 large eggs ($1.50)
- 6 oz ground turkey ($3.00)
- 1/4 cup shredded cheese ($0.75)
- 1 tbsp butter or olive oil ($0.10)
Prep Tips:
- Brown the turkey in a pan over medium heat.
- Add eggs and scramble until fully cooked.
- Top with cheese and let it melt.
✅ Meal prep tip: Make a double batch and store in meal containers for a quick breakfast.
🥗 3. Tuna & Chickpea Salad
Cost: ~$1.75 per serving
Macros:
- Calories: 350
- Protein: 40g
- Carbs: 25g
- Fats: 12g
Ingredients (serves 2):
- 2 cans of tuna ($2.00)
- 1 can chickpeas ($1.00)
- 2 tbsp Greek yogurt ($0.50)
- 1 tbsp lemon juice ($0.25)
- Salt, pepper, and paprika
Prep Tips:
- Drain and rinse chickpeas.
- Mix tuna, chickpeas, yogurt, and lemon juice in a bowl.
- Season to taste and serve.
✅ Budget tip: Use canned salmon or sardines as a cost-effective alternative.
🥓 4. Protein-Packed Breakfast Wrap
Cost: ~$3.00 per serving
Macros:
- Calories: 400
- Protein: 42g
- Carbs: 35g
- Fats: 10g
Ingredients (serves 1):
- 2 whole wheat tortillas ($1.00)
- 3 egg whites ($0.75)
- 3 oz lean ham or turkey ($1.50)
- 1 tbsp salsa ($0.25)
Prep Tips:
- Scramble the egg whites and cook the ham/turkey.
- Place eggs and meat in the tortilla.
- Add salsa and fold into a wrap.
✅ Meal prep tip: Wrap them in foil and freeze for grab-and-go meals.
🥗 5. Beef & Sweet Potato Skillet
Cost: ~$3.50 per serving
Macros:
- Calories: 500
- Protein: 46g
- Carbs: 45g
- Fats: 15g
Ingredients (serves 2):
- 1/2 lb lean ground beef (93%) ($4.00)
- 1 large sweet potato ($1.00)
- 1 tbsp olive oil ($0.10)
- 1/2 onion, diced ($0.50)
- Garlic, salt, pepper, paprika
Prep Tips:
- Dice and sauté the sweet potato until tender.
- Brown the beef with onion and garlic.
- Combine everything and season.
✅ Budget tip: Buy beef in bulk or swap for ground turkey for a cheaper option.
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If you love these budget-friendly, protein-packed meals, you’ll want to check out our upcoming High-Protein Recipe eBook! 💥 It features 20 easy-to-make, muscle-building meals with detailed macros, simple instructions, and prep tips.
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