Ten Affordable High-Protein Recipes
1. Spicy Black Bean and Lentil Soup: Cook 1 cup of lentils and 1 cup of black beans in 4 cups of vegetable broth. Add diced onions, diced tomatoes, minced garlic, chili powder, cumin, and salt. Cook until the vegetables are tender. Top with chopped cilantro and a dollop of sour cream. Cost: approximately $8 for 4 servings.
2. Greek Yogurt Parfait: Layer 1 cup of Greek yogurt with sliced bananas, strawberries, and granola. Cost: approximately $3 for 2 servings.
3. Tuna Salad: Mix 1 can of drained tuna with chopped celery, chopped red onion, Greek yogurt, and lemon juice. Serve on top of lettuce or whole wheat bread. Cost: approximately $5 for 2 servings.
4. Baked Eggs with Spinach and Feta: Whisk together 4 eggs with chopped spinach, crumbled feta cheese, and salt and pepper. Pour into a greased baking dish and bake for 15-20 minutes. Cost: approximately $6 for 4 servings.
5. Lentil Salad: Cook 1 cup of lentils and toss with diced red onion, chopped cucumber, diced tomato, and a lemon vinaigrette dressing. Cost: approximately $7 for 4 servings.
6. Chicken and Broccoli Stir-Fry: Cook 1 pound of sliced chicken breast in a wok with broccoli florets, sliced red bell pepper, sliced onion, garlic, ginger, soy sauce, and sesame oil. Serve with brown rice. Cost: approximately $10 for 4 servings.
7. Cottage Cheese and Fruit Bowl: Serve 1 cup of cottage cheese with sliced peaches, bananas, and blueberries. Drizzle with honey. Cost: approximately $5 for 2 servings.
8. Chickpea Salad: Toss 1 can of chickpeas with chopped cucumber, diced tomato, diced red onion, and a lemon vinaigrette dressing. Cost: approximately $6 for 4 servings.
9. Turkey Chili: Cook 1 pound of ground turkey with diced onion, minced garlic, diced tomatoes, kidney beans, chili powder, and cumin. Serve with shredded cheese and sour cream. Cost: approximately $8 for 4 servings.
10. Egg and Cheese Breakfast Sandwich: Fry 2 eggs and place them on top of a whole wheat English muffin with a slice of cheddar cheese. Cost: approximately $4 for 2 servings.