39 Easy Budget High Protein Diet Meals

Eating high protein diet meals doesn’t have to break the bank. Try one of these high protein meals for lunch or dinner to hit your goals AND stick to your budget!

When I’m planning food for the week, it’s easy to get overwhelmed.

I want to eat yummy food. I want to hit my protein goals. And, oh yeah, I’m on a budget.

Throw in balancing making my own food AND making family meals that still check all the boxes without feeling like a short-order cook…is this even possible?

How can I eat high protein diet meals on a budget?

You can make cheap healthy protein meals that your family loves AND that help you hit your protein goals. Aim for 30g of protein per serving and don’t skip the produce!

WHY EAT HEALTHY PROTEIN RICH RECIPES

When you’re on a budget, those protein-rich meals sometimes feel too expensive. That’s why I’ve put together this list of cheap healthy protein rich recipes!

But before we get to what you should eat, let’s talk about why you should aim to eat more protein:

Protein is the building block of the body. Every body part contains protein – every cell in every organ requires protein. The body does not store protein, so it must be replenished regularly.
Protein improves your metabolic function.
And it helps enhance satiety, increases fullness, and reduces cravings!
Too little protein can lead to issues like muscle loss, fatigue, and a weakened immune system.

39 HIGH PROTEIN DIET MEALS

A good starting place for how much protein you should consume is 1 gram per kilogram of body weight (or ideal body weight if you are overweight).

While you’ll supplement with snacks, most of your protein intake happens from meals. With that in mind, each of these high protein diet meals contains at least 30 grams of protein per serving. That’s a great foundation to spread your protein throughout the day and hit your daily protein goals!

Homemade hamburger helper in a white bowl.

CHEAP HIGH PROTEIN MEALS FOR LUNCH

Whether you meal prep your protein at the beginning of the week or just want something quick and easy, these high-protein meals for lunch have you covered.

Cheesy Lentil Pasta (31g per serving)
Sheet Pan Lemon Chicken (51.1g per serving)
Homemade Hamburger Helper (31.6g per serving)
Blackened Salmon (31.2g per fillet)
Chicken Nuggets (45g per serving)
Almond Crusted Chicken (42.6g per serving)
Chicken Caesar Wrap (38.7g per 2 wraps)

A bowl of brown rice, chicken, cauliflower, broccoli, and baby carrots with a drizzle of sweet and sour sauce and chopsticks nearby

EASY HIGH PROTEIN MEALS FOR DINNER

Try one of these healthy high protein meals for dinner – they’re flavorful meals the whole family will love!

Sweet and Sticky Chicken (31.6g per serving)
Hemp and Herb Crusted Pork Chops (36.3g per serving)
5 Spice Chicken (51.6g per serving)
Tamale Pie (38.1g per serving)
Sheet Pan Hawaiian Shrimp (38.6g per serving)
Kung Pao Chicken (35.7g per serving)
Sweet and Sour Chicken (34.3g per serving)
30 Minute Cashew Chicken (31.9g per serving)
Whole Roasted Chicken (41.5g per serving)
Shepherd’s Pie (36.6g per serving)

Five slow cooker chicken tacos on a plate

SLOW COOKER RECIPES FOR HIGH PROTEIN MEALS

Start these recipes for high protein meals in the morning, and you’ll have dinner ready to go!

All Purpose Slow Cooker Chicken (52.5g per serving)
Slow Cooker Ribs (46.9g per serving)
Crock Pot Balsamic Roast Beef (32.3g per serving)
Slow Cooker Lasagna (39.7g per serving)
Slow Cooker Mississippi Chicken (38.9g per serving)
The Very Best Slow Cooker Carnitas (39.6g per serving)
Slow Cooker Chicken Thighs (35.6g per serving)
Slow Cooker Beef Stroganoff (41.3g per serving)
Crockpot Chicken Shawarma (34.5g per serving)
Slow Cooker Brisket (34.9g per serving)
Crockpot Chicken Tacos (34.5g per serving)
Slow Cooker Osso Buco (34.5g per serving)
Slow Cooker Beef Ragu (33.2g per serving)

A plate with a serving of Instant Pot beef and broccoli and white rice, with chopsticks

PROTEIN RICH FOODS FOR DINNER: INSTANT POT MEALS

Cook these protein rich foods in the Instant Pot to get dinner ready fast.

Instant Pot Whole Chicken (32.6g per serving)
Instant Pot Ground Beef (49.9g per serving)
Honey Garlic Chicken (47.1g per serving)
Instant Pot Beef Brisket (33.5g per serving)
Korean Beef (33.8g per serving)
Instant Pot Beef Stew (39g per serving)
Beef and Broccoli (42.6g per serving)
Chicken Tinga (52.6g per serving)
Instant Pot Steamed Shrimp (30.4g per serving)

Closeup of Jamaican jerk chicken drumsticks on a white square plate.

SIDES FOR PROTEIN RICH FOODS

A lot of these high protein meals are just meat, like a whole chicken. To make it a complete meal, add some produce and starch! Here are my favorite ingredients that are low calories, high nutrients to add as sides. They can be served fresh, cooked in a skillet, or roasted.

Bell peppers
Onions
Spinach
Cucumber
Carrots
Green beans
Avocado
Celery

Pair with a starchy food, and you’re set!

A close up view of sheet pan Hawaiian shrimp with pineapple, bell peppers, and sliced zucchini

WAYS TO EAT MORE PROTEIN RICH FOODS

Take your total protein goal for the day and divide by the number of meals you’re having. If your goal is 120 grams and you eat 3 meals per day, aim for 40 grams per meal.
Front load protein at breakfast. You’ll set yourself up for success and not have to scramble later.
Make sure every meal has a main protein source. That means you should be able to look at your plate and know where the bulk of the protein is coming from.
Simply eat more of what you’re already eating. If you normally have a 4-oz. chicken breast, increase that to 5 oz.
Intentionally include protein in your side dishes.
- Consume vegetables that are higher in protein. Think peas, collards, and corn. Vegetables won’t get you to your protein goal on their own, but the 2 grams here and there add up as the day goes on.
- Consume whole grains that are higher in protein. Quinoa, wild rice, and oats are all good options.
- Seek out starches that are specifically made to be higher in protein. Foods like protein bread, protein pasta, and Ezekiel English muffins are good ways to boost protein as well.

Almond crusted chicken on a plate with swiss chard and caramelized onions

HIGH PROTEIN DIET MEALS FAQS

What are the cheapest high protein meals?

When it comes to sources of protein, meat is generally the most expensive ingredient in the dish. But you can still keep your costs in check by using budget cuts of meat, like chicken thighs or chuck roast, or including meatless meals. Check out these Cheap and Healthy High Protein Foods for more ideas.

What are good protein foods for weight loss?

When it comes to weight loss, it’s not the specific foods so much as making sure you’re eating the right amount for your body. In fact, you can eat healthy and still not lose weight! Figuring out those specific macro goals is something I work through with my coaching clients.

Which meals are high protein low carb meals?

To eat high protein meals and keep the carbs low, pair a lean protein with non-starchy veggies. Try chicken, steak, or shrimp paired with a salad, steamed veggies, or Pan-Roasted Broccoli.

Are there snacks that are high in protein?

Yes, but you might have to think about snacks a little bit differently. Treat your snack like a mini meal and make sure to include a source of protein. A Yogurt Parfait (with Greek yogurt as the protein source) or a packet of tuna with crackers fit the bill.

What about high protein breakfasts?

Although they don’t quite hit the 30g per serving threshold, I do have several protein-focused breakfast recipes that will get you close. Try Waffles with Protein (27g per serving), Cottage Cheese and Eggs (26g per serving), or Breakfast Casserole (26.6g per serving).