17+ Cheap High-Protein Meals Under $5 Per Serving
Eating a high-protein diet on a budget can be a struggle. That’s why we’ve rounded up the 17 best cheap high-protein meals that you can make for under $5 per serving.
If you made it to this article, then you probably already know the benefits of eating a high-protein diet. From stabilizing blood sugar levels to satiety and aiding in muscle growth, protein is a nutritional powerhouse.
But with the rise in grocery store prices, you might also be noticing just how expensive it is to reach your protein goals every day.
Protein-rich foods are often the most expensive items in your cart and when you’re aiming for 100+ grams per day, it can really add up!
The good news? We’ve rounded up 17 cheap high-protein meals that are under $5 per serving to help you keep your grocery bill in check without compromising your nutrition goals.
And unlike other roundups like this, we promise these recipes really are cheap. We’ve manually calculated the cost per serving of each recipe to verify that they really are below $5.
*Recipe cost estimates are based off of Kroger prices in Dallas, Texas, as of April 2025 and are rounded up to the nearest quarter.
Recommended Daily Protein Intake
While nutrition can often feel complicated and overwhelming, it doesn’t have to be.
To make things simple, let’s talk about how much protein you really need.
Where protein is concerned, adults should aim for around 0.36 grams per pound of body weight. For most women, this will be around 50 to 80 grams of protein per day.
However, eating extra protein can have benefits like increased satiety, muscle growth, and even fat loss. If you’re curious to learn more, check out the video below.
What Are Some Budget-Friendly High-Protein Foods?
When you think of high-protein, you might immediately think of steak, salmon, and chicken breast, but you don’t need to rely on pricey cuts of meat in order to reach your protein goals. There are plenty of affordable, protein-rich foods that have all the same benefits with a much smaller price tag.
When it comes to planning cheap high-protein meals, keep an eye out for these inexpensive high-protein foods:
Animal-Based Proteins:
- Eggs
- Chicken thighs
- Ground meat (beef, chicken, turkey)
- Canned tuna or sardines
- Greek yogurt
- Cottage cheese
- Protein powders
Plant-Based Proteins:
- Lentils
- Beans
- Tofu
- Nuts & nut butters
- Plant-based protein powders
By focusing on meals that rely on these kinds of budget-friendly protein sources, you can meet your nutritional goals without breaking the bank…especially in this economy.
17 Cheap High-Protein Meals
To make your life just a little bit simpler, we’ve rounded up our 17 favorite cheap high-protein meals for breakfast, lunch, and dinner.
Alright, let’s get into these cheap high-protein meals!
Cheap High-Protein Breakfasts
When it comes to cheap high-protein breakfast ideas, you have tons of options because breakfasts frequently reply on budget-friendly protein sources such as cottage cheese, eggs, and protein powder. Each of these high-protein breakfasts has 20+ grams of protein, so you can start the day strong and hit your protein goals. Let’s get into these cheap meal ideas for breakfast.
1. Egg Bites
Soft, fluffy, and perfect for meal prep, these Ham & Swiss Egg Bites rely on eggs and cottage cheese for their protein content, making them a good source of protein on a budget.
They are super simple to make and one batch can last you for several days! We love to mix up the flavors with all our favorite mix-in like crumbled sausage, bell peppers, and goat cheese.
Estimated Cost: $2.50
Prep Time: 30 minutes
Nutrition Facts (for 4 egg bites): 282 calories | 24g protein | 3g carbs | 20g fat
HUNGRY FOR MORE? Check out 9 High-Protein Egg Bite Recipe Ideas You Need to Try
2. Turkish Eggs (Çılbır)
Looking to try something new? Have you heard of Çılbır or Turkish Eggs?
This is one of our favorite cheap meal ideas for breakfast, lunch, and dinner because it’s super easy to make, packed with flavor, and made with budget-friendly ingredients.
Here’s how to make it:
Ingredients:
- 2 eggs
- 1/2 cup plain Greek yogurt
- 1 clove garlic
- 1 tbsp butter or olive oil
- A sprinkle of smoked paprika, chili flakes, and salt
- Slice of sourdough bread
- Optional: fresh or dried dill
Instructions:
- Poach the eggs: Bring a small pot of water up to a rolling boil, then lower the heat to a simmer. Crack each egg one at a time in a small bowl, then carefully pour the egg into the simmering water. Simmer for 3 minutes, then drain.
- Season the yogurt: Mix the yogurt with 1/2 to 1 clove of grated raw garlic and a pinch of salt. You can also add fresh or dried dill. Then spoon it onto a plate or bowl, making a small indent in the center for the eggs.
- Melt the butter: In a small pan, melt the butter or simply warm the olive oil. Add a pinch of smoked paprika, chili flakes, and salt. Cook on low to medium until fragrant (about 2 minutes).
- Assemble: Top the seasoned yogurt with your eggs and pour over the spiced butter/oil. Enjoy with a piece of toasted sourdough bread.
Estimated Cost: $2.00
Prep Time: 10 Minutes
Estimated Nutrition Facts: 482cal | 28 grams of protein | 29 grams of carbohydrates | 28 grams of fat
3. High-Protein Overnight Oats
If you love to meal prep, then High-Protein Overnight Oats are probably already in your rotation.
Not only are they easy to make, they are packed with protein, fiber, and are easily customizable. They’re a great way to make breakfast meal prep a breeze while still maximizing your protein intake.
This recipe has so much protein — 36 grams per serving, so you’ll be full and satisfied all morning long. Top with your favorite fruit and a drizzle of peanut butter or almond butter.
Estimated Cost: $1.50
Prep Time: 5 Minutes
Estimated Nutrition Facts: 450kcal | 36 g protein | 50 grams carbohydrates | 17 grams fat
4. Protein Pancakes
When it comes to high-protein foods, pancakes probably aren’t the first thing that comes to mind, but they can be a great, easy breakfast that’s cheap and packed with protein.
These High-Protein Pancakes require only three ingredients and can be made in under 10 minutes.
Top with a dollop of Greek yogurt, some fresh berries or sliced banana, and a drizzle of maple syrup for the full experience.
Estimated Cost: $2.00
Prep Time: 10 Minutes
Estimated Nutrition Facts: 303 calories | 25 g protein | 32 g carbohydrates | 12 g fat
5. Cottage Cheese Bowl
Cottage cheese has a surprising amount of protein; in fact, 1 cup of low-fat cottage cheese has over 25 grams of protein! It’s a great way to get nearly 30 grams of protein for just $1 to $2.
Plus, there are so many ways to jazz it up, from fresh fruit, chives, and lemon, or even peanut butter and chocolate chips.
Recipe:
- 1 cup low-fat cottage cheese
- 1/3 cup fresh fruit
Estimated Cost: $2.00
Prep Time: 5 Minutes
Estimated Nutrition Facts: 309kcal | 30 grams protein | 24 grams carbohydrates | 8 grams fat
MONEY SAVING TIP: Berries a little too expensive? Use frozen berries instead. They are proven to be more nutritious and add a fun textural element. Finding budget-friendly ways to eat your favorite foods doesn’t have to be complicated!
6. Scrambled Eggs & Cottage Cheese on Toast
While scrambled eggs on toast is already one of our favorite high-protein recipes, there’s an easy and delicious way to add a bit more protein — just add a scoop of cottage cheese to your eggs.
It’s kind of like cheesy scrambled eggs, but with cottage cheese instead of a more traditional shredded cheese. It’s a great source of protein and is super budget-friendly too!
Ingredients:
- 2 eggs
- 1/4 cup low-fat cottage cheese
- Slice of sourdough toast
- Optional: fresh or dried chives and red pepper flakes
Instructions:
- Toast your sourdough: Throw a piece of sourdough bread in the toaster.
- Scramble your eggs and cottage cheese: In a non-stick pan, cook your scrambled eggs as you normally do, but mix in 1/4 cup cottage cheese before cooking. Season with salt.
- Assemble: Top your toast with your scrambled egg mixture. If you’re feeling fancy, add some finely chopped chives or red pepper flakes.
Estimated Cost: $2.50
Prep Time: 10 Minutes
Estimated Nutrition Facts: 330 calories | 27 g protein | 28 g carbohydrates | 13 g fat
Cheap High-Protein Lunches
When it comes to cheap high-protein lunches, we’ve rounded up some really delicious recipes that rely on budget-friendly, everyday ingredients. Perfect for high protein meal prep or just a quick and easy lunch between meetings, these recipes stick to the basics without tasting basic. Plus, they are packed with essential nutrients to keep you running on 100 percent.
7. Tuna Pasta Salad
It’s hard to get more bang for your buck than this High-Protein Tuna Pasta Salad.
For $2.50 per serving, you get over 50 grams of protein per serving, largely thanks to the tuna, whole-wheat pasta, and Greek yogurt.
Although it’s a little on the basic side, it’s packed with flavor and super satisfying.
In our house, it’s a meal prep staple and makes it onto the lunch rotation at least once a month.
Estimated Cost: $2.50
Prep Time: 10 Minutes
Estimated Nutrition Facts: 498 calories | 51g protein | 53g carbs | 9g fat | 10g fiber
8. Dill Pickle Chicken Salad
Chicken salad is a quick and easy lunch that I return to again and again. It’s filling, nutritious, and super easy to prep.
As a pickle lover, this Dill Pickle Chicken Salad has the keys to my heart.
It relies on rotisserie chicken, so it’s super easy to make, but if you’re looking to save a couple of extra pennies, you can also use canned chicken.
Estimated Cost (per serving): $4.75
Prep Time: 10 Minutes
Nutrition Facts: 309 calories | 28g protein | 2.5g carbs | 19.5g fat
MONEY SAVING TIP: Grab a rotisserie chicken from Costco for $6. It’s more than enough for 6 servings, meaning that it will cost less than $1 per serving of chicken which works out to almost 30 grams of protein.
9. Spicy Tuna Sushi Wraps
Bet you didn’t think you’d see the word ‘sushi’ on this list of cheap high-protein meals?
These Spicy Tuna Sushi Wraps have all the flavors of your favorite sushi roll broken down into make-your-own wraps, meaning that the seaweed won’t get soggy.
It only takes 10 minutes to throw together and is super nutritious! Drizzle with soy sauce and sprinkle with sesame seeds for a little extra sushi flavor.
Estimated Cost (per serving): $5.00
Prep Time: 10 Minutes
Estimated Nutrition Facts: 529 calories | 34g protein | 55g carbs | 19g fat
10. Kidney Bean Salad
Beans are a great source of protein and fiber, making them perfect for cheap high-protein meals.
This Three Bean Salad combines kidney beans, black beans, and garbanzo beans and is super easy. You can prep 6 servings in just 10 minutes, making it the perfect meal prep option for lunch.
Plus, it comes out to just $1.75 per serving, so you can even get a little fancy and pair it with some hard-boiled eggs, tuna, or whatever else you love.
Or if you’re on a purely plant-based diet, top with hemp hearts for some extra healthy fats and a little boost of protein.
Estimated Cost (per serving): $1.75
Prep Time: 10 Minutes
Estimated Nutrition Facts: 399 calories | 15g protein | 45g carbs | 19g fat | 15g fiber
11. Farro & Lentil Salad
If you’re looking for a serious dose of flavor, this Mediterranean Farro Salad is a must-try! It comes together in just 30 minutes and has 28 grams of protein and 15 grams of fiber per serving.
It’s a great high-protein lunch that’s vegetarian and meal prep-friendly! For a little extra protein, top it with hard-boiled eggs.
Estimated Cost (per serving): $5.00
Prep Time: 30 Minutes
Estimated Nutrition Facts: 628 calories | 28g protein | 73g crabs | 26g fat | 15g fiber
MONEY SAVING TIP: Fresh herbs a little too expensive? Swap them for their dried counterpart or even something similar. Don’t have mint? Use parsley.
Cheap High-Protein Dinners
When it comes to finding cost-effective recipes to add to your meal plan, dinner might be the trickiest meal of the day. Not only is it typically the largest, but it also often features hearty proteins and sides that can really add to the cost. Our trick for these cheap high-protein meals is to focus on budget-friendly ingredients like ground meats and lower-cost veggies.
12. Slow Cooker Chili
Chili is packed with protein and flavor and makes a super hearty dinner that the whole family will love.
This Slow Cooker Chili is based on a family recipe and features a secret ingredient. It’s super rich, spicy, and perfect for an easy weeknight dinner.
Estimated Cost (per serving): $4.75
Prep Time: 20 Minutes (+8 hours of slow cooking)
Nutrition Facts: 410 calories | 36g protein | 16g carbs | 14g fat
MONEY SAVING TIP: Choose just 1 to 2 toppings to avoid adding a bunch of extra ingredients, which can really add to the cost.
13. Vegan Lentil Bolognese
Spaghetti Bolognese is a classic dinner in many households, but have you ever tried Vegan Lentil Bolognese? Instead of ground beef or pork, it uses red lentils, which are super budget-friendly and packed with protein.
Estimated Cost (per serving): $3.00
Prep Time: 55 Minutes
Nutrition Facts: 434 calories | 18g protein | 74g carbs | 8g fat | 14g fiber
14. Honey Mustard Chicken Thighs with Sweet Potatoes & Broccoli
When it comes to keeping dinners low-cost, one of the best tips is to focus on a few simple yet delicious ingredients.
In this case, we’ve combined honey mustard-marinated chicken thighs with sweet potatoes and broccoli for a balanced and tasty dinner that’s simple to make. Here’s how to do it:
Ingredients (serves 4):
- 2 lb chicken thighs
- 1/4 cup honey
- 1/4 cup Dijon mustard
- 2 lb sweet potatoes
- 1 crown of broccoli or 1 bunch broccolini
- Salt
Instructions:
- Preheat the oven: Preheat your oven to 400 degrees Fahrenheit.
- Marinate the chicken: Combine 1/4 cup honey and 1/4 cup Dijon mustard with a big pinch of salt. Add the chicken thighs and allow to marinate for 15 minutes to overnight.
- Prep the sheet pan: On a parchment or foil-lined baking sheet, add cleaned and halved sweet potatoes that have been lightly oiled and sprinkled with salt. Bake for 15 minutes.
- Add the chicken and broccoli: After 15 minutes, add the chicken and bake for another 25 minutes. Add your slightly oiled and salted broccoli for the final 5 to 15 minutes, depending on how you like it cooked.
- Enjoy!
Estimated Cost (per serving): $4.00
Prep Time: 45 Minutes
Nutrition Facts: 576 calories | 40g protein | 55g carbs | 23g fa
15. Sheet Pan Sweet Potato Nachos
While a tray of nachos is a delicious meal, it’s not a very healthy or high-protein one. But there’s an easy fix for that!
These Sweet Potato Nachos replace traditional tortilla chips with crispy sweet potato chips, giving this meal a superdose of veggies.
Add some taco seasoned ground beef for an extra boost of protein! You have leftover budget for it.
Estimated Cost (per serving): $2.50
Prep Time: 50 Minutes
Nutrition Facts: 534 calories | 23g protein | 45g carbs | 31 g fat
16. Burger Salad
Similar to nachos, having a burger for dinner is a great once in a while, but probably doesn’t help you reach your nutrition goals.
Burger Salad to the rescue! Starting with a base of lettuce, layer in your favorite burger ingredients like tomato, pickles, cheese, and onion. Then top with ground beef or a beef patty and a drizzle of special sauce.
All the flavors you love in a burger without the guilt!
Estimated Cost (per serving): $5
Prep Time: 25 Minutes
Nutrition Facts: 539 calories | 28g protein | 17g carbs | 41g fat
17. High-Protein Vodka Pasta
Have you heard of the famous Gigi Hadid pasta? Well, we managed to protein and healthify it. It took several tries, but it was totally worth it to keep this delicious High-Protein Vodka Pasta in our weekly rotation.
We saved the best for last because this recipe is the trifecta of cheap, high-protein, and delicious.
Estimated Cost (per serving): $3.50
Prep Time: 30 minutes
Nutrition Facts: 485 calories | 25 g protein | 69 g carbohydrate | 12 g fat
Final Thoughts
Believe it or not, eating high-protein doesn’t have to be expensive!
Whether you’re focused on weight loss, muscle growth, or just your overall health, these cheap high-protein meals tick all the boxes.
From delicious breakfast options to simple lunches and satisfying dinners, these easy meals will give you steady energy and fewer cravings without breaking the bank.
Let us know in the comments below if you try any of these cheap high-protein meals!
Bon appétit,
A small note to my readers – Over here at VLHhealth, we occasionally include affiliate links in our posts. This means that if you purchase using our links, we will earn a small commission at no extra cost to you.
Craving More?
- 7 High-Protein Lunch Box Ideas (30g+ Protein, No Cooking!)
- 17 High-Protein High-Fiber Meals That Keep You Full Longer
- 7 Easy High-Protein Breakfast Ideas Ready in 5 Minutes
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