10 High Protein Meal Prep Recipes Under $5 per Serving

Eating healthy doesn't have to break the bank or take hours in the kitchen! This collection of high-protein meal prep recipes is perfect for those on a budget, with each serving costing under $5. Get ready to whip up delicious, nutritious dishes that fuel your body and save your wallet at the same time!

Power-Packed Chickpea Salad For Budget-Friendly Meal Prep

This chickpea salad is a fantastic choice for meal prep. It’s colorful, nutritious, and packed with protein, making it a perfect option for anyone looking to eat healthy on a budget. The vibrant mix of vegetables adds crunch and flavor, while the chickpeas provide a hearty base.

Making this salad is super simple. You can prepare it in advance and store it in the fridge for easy lunches or dinners throughout the week. Plus, it’s versatile! Feel free to swap in your favorite veggies or add a splash of lemon juice for extra zest.

Here’s how to whip up this delicious salad:

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup diced cucumber
• 1 cup cherry tomatoes, halved
• 1/2 cup diced bell pepper (any color)
• 1/4 cup chopped red onion
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, bell pepper, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Cover and refrigerate for at least 30 minutes to let the flavors meld.
5. Serve chilled or at room temperature. Enjoy your healthy meal prep!

Creamy Spinach And Feta Stuffed Chicken Breasts

This creamy spinach and feta stuffed chicken breast is a delightful dish that combines rich flavors with healthy ingredients. The image shows perfectly cooked chicken breasts, sliced to reveal a vibrant green filling of spinach and creamy feta cheese. The golden-brown exterior hints at a crispy texture, while the steam rising from the chicken suggests it's fresh and hot, ready to be enjoyed.

Not only is this meal packed with protein, but it's also budget-friendly, costing under $5 per serving. It's perfect for meal prep, making it easy to enjoy throughout the week. Pair it with a side of your favorite veggies or a light salad for a complete meal.

Ingredients

• 4 boneless, skinless chicken breasts
• 2 cups fresh spinach, chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup cream cheese, softened
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Fresh herbs (like basil or parsley) for garnish

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a bowl, mix the chopped spinach, feta cheese, and cream cheese until well combined.
3. Slice a pocket into each chicken breast, being careful not to cut all the way through.
4. Stuff each chicken breast with the spinach and feta mixture.
5. Season the outside of the chicken with olive oil, garlic powder, salt, and pepper.
6. Place the stuffed chicken breasts in a baking dish and bake for 25-30 minutes, or until the chicken is cooked through.
7. Let it rest for a few minutes before slicing. Garnish with fresh herbs and serve.

Nutritious Greek Yogurt Parfait With Berries

This Greek yogurt parfait is a tasty and nutritious option for meal prep. It layers creamy yogurt with fresh berries and crunchy granola, making it a great choice for breakfast or a snack. The vibrant colors of the berries add a fun touch, while the honey drizzle on top gives it a sweet finish.

To make this parfait, you’ll need Greek yogurt, a mix of your favorite berries like strawberries, blueberries, and raspberries, and some granola for that satisfying crunch. This recipe is not only budget-friendly but also packed with protein, making it perfect for anyone looking to eat healthy without breaking the bank.

Ingredients

• 2 cups Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup granola
• 2 tablespoons honey (optional)

Instructions

1. In a glass or bowl, start by adding a layer of Greek yogurt at the bottom.
2. Add a layer of mixed berries on top of the yogurt.
3. Sprinkle a layer of granola over the berries.
4. Repeat the layers until you reach the top of the glass.
5. Drizzle honey on top if desired.
6. Serve immediately or cover and refrigerate for later.

Comforting Vegetable And Bean Chili

This vegetable and bean chili is the perfect dish for those chilly nights when you crave something warm and hearty. Packed with colorful veggies and protein-rich beans, it’s not just comforting but also budget-friendly, coming in at under $5 per serving.

The vibrant bowl showcases a mix of kidney beans, black beans, corn, and diced tomatoes, all simmered together with spices. Topped with creamy avocado slices and fresh cilantro, it’s a feast for both the eyes and the taste buds. Serve it with crispy tortilla chips for a satisfying crunch!

Ingredients

• 1 tablespoon olive oil
• 1 onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 2 carrots, chopped
• 1 zucchini, diced
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (15 oz) corn, drained
• 1 can (28 oz) diced tomatoes
• 2 cups vegetable broth
• 2 teaspoons chili powder
• 1 teaspoon cumin
• Salt and pepper to taste
• Avocado slices for topping
• Fresh cilantro for garnish
• Tortilla chips for serving

Instructions

1. Heat olive oil in a large pot over medium heat. Add the diced onion and cook until softened, about 5 minutes.
2. Add garlic, bell pepper, carrots, and zucchini. Sauté for another 5-7 minutes until the vegetables are tender.
3. Stir in the kidney beans, black beans, corn, diced tomatoes, vegetable broth, chili powder, cumin, salt, and pepper.
4. Bring the mixture to a boil, then reduce heat and let it simmer for about 20-30 minutes, stirring occasionally.
5. Once the chili thickens, taste and adjust seasoning if needed. Serve hot, topped with avocado slices and fresh cilantro, alongside tortilla chips.

Flavorful Cauliflower Rice Stir-Fry

Cauliflower rice stir-fry is a fantastic way to enjoy a nutritious meal without breaking the bank. This dish is colorful, packed with veggies, and full of flavor. It’s a perfect option for meal prep, allowing you to whip up several servings for the week ahead.

The image shows a vibrant stir-fry with a mix of cauliflower rice, green peas, bell peppers, and other fresh vegetables. The bright colors make it visually appealing, and the combination of textures adds to the overall enjoyment. Plus, it’s a high-protein meal that fits right into your budget!

To make this dish, you’ll need some simple ingredients and just a few steps. It’s quick to prepare and can easily be customized with your favorite vegetables or proteins.

Ingredients

• 1 head of cauliflower, riced
• 1 cup green peas (fresh or frozen)
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 green onions, chopped
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions

1. Prepare the Cauliflower: Start by ricing the cauliflower. You can use a food processor or a box grater to achieve a rice-like texture.
2. Sauté the Veggies: In a large skillet, heat the sesame oil over medium heat. Add the garlic and sauté for about 30 seconds until fragrant. Then, add the bell peppers and broccoli, cooking for about 5 minutes until slightly tender.
3. Add Cauliflower Rice: Stir in the riced cauliflower and green peas. Cook for another 5-7 minutes, stirring occasionally, until the cauliflower is tender.
4. Season: Pour in the soy sauce and mix well. Season with salt and pepper to taste. Cook for an additional minute to let the flavors meld.
5. Serve: Remove from heat and sprinkle with chopped green onions before serving. Enjoy your healthy and budget-friendly meal!

Savory Egg And Spinach Breakfast Muffins

These Savory Egg and Spinach Breakfast Muffins are a fantastic way to kickstart your day. Packed with protein and nutrients, they make a perfect breakfast option that won't break the bank. The muffins are fluffy, flavorful, and easy to prepare. Plus, they are a great way to use up any leftover spinach you might have!

Each muffin is filled with eggs, fresh spinach, and a hint of cheese, making them both satisfying and delicious. Pair them with some fresh fruit for a balanced meal. They are perfect for meal prep, allowing you to grab one on your way out the door.

Let’s get cooking!

Ingredients

• 6 large eggs
• 1 cup fresh spinach, chopped
• 1/2 cup shredded cheese (cheddar or your choice)
• 1/4 cup milk
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• Cooking spray or muffin liners

Instructions

1. Preheat your oven to 350°F (175°C) and prepare a muffin tin by spraying it with cooking spray or lining it with muffin liners.
2. In a large bowl, whisk together the eggs, milk, salt, pepper, garlic powder, and onion powder until well combined.
3. Stir in the chopped spinach and shredded cheese until evenly distributed.
4. Pour the egg mixture into the prepared muffin tin, filling each cup about 3/4 full.
5. Bake for 20-25 minutes, or until the muffins are set and lightly golden on top.
6. Let them cool for a few minutes before removing from the tin. Enjoy warm or store in the fridge for later!

Spicy Tofu And Vegetable Stir-Fry

This Spicy Tofu and Vegetable Stir-Fry is a vibrant and nutritious dish that packs a punch. The colorful mix of bell peppers, broccoli, and snap peas adds a fresh crunch, while the tofu provides a hearty protein boost. The sesame seeds sprinkled on top give it a delightful finish. It's not just visually appealing; it’s also budget-friendly, coming in at under $5 per serving!

Making this stir-fry is quick and easy, making it perfect for meal prep. You can whip it up in no time, and it stores well in the fridge for a few days. This dish is great for lunch or dinner, and you can easily customize it with your favorite vegetables.

Ingredients

• 14 oz firm tofu, cubed
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup snap peas
• 2 tablespoons soy sauce
• 1 tablespoon sriracha (or to taste)
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• 1 tablespoon sesame seeds
• Cooked rice or noodles for serving

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture. Cut it into cubes and marinate in soy sauce and sriracha for about 15 minutes.
2. Cook the Tofu: Heat sesame oil in a large skillet over medium heat. Add the marinated tofu and cook until golden brown on all sides. Remove and set aside.
3. Stir-Fry the Vegetables: In the same skillet, add garlic and ginger, sautéing for about 30 seconds. Then, add broccoli, bell peppers, and snap peas. Stir-fry for 5-7 minutes until the veggies are tender but still crisp.
4. Combine: Add the tofu back to the skillet and mix everything together. Cook for another 2-3 minutes to heat through.
5. Serve: Sprinkle sesame seeds on top and serve over cooked rice or noodles.

Tasty Baked Oatmeal With Apples And Cinnamon

Baked oatmeal is a fantastic way to start your day. It’s warm, filling, and packed with flavor. This version features sweet apples and a hint of cinnamon, making it a cozy breakfast option. Plus, it’s easy to prepare and can be made ahead of time, perfect for busy mornings.

The image shows a delicious baked oatmeal dish, topped with fresh apple slices and sprinkled with oats. The warm tones of the dish and the apples create a welcoming vibe. You can see the texture of the oatmeal, which looks soft yet hearty, ready to be served. The cinnamon sticks and walnuts in the background hint at the delightful flavors waiting to be enjoyed.

This recipe is not only tasty but also budget-friendly, coming in at under $5 per serving. It’s a great way to enjoy a nutritious meal without breaking the bank. Let’s get into the ingredients and steps to whip up this delightful baked oatmeal!

Ingredients

• 2 cups rolled oats
• 1 teaspoon baking powder
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 2 cups milk (dairy or non-dairy)
• 1/4 cup maple syrup or honey
• 2 large eggs
• 1 teaspoon vanilla extract
• 1 large apple, diced
• 1/4 cup chopped walnuts (optional)
• Additional apple slices for topping

Instructions

1. Preheat your oven to 350°F (175°C) and grease a baking dish.
2. In a large bowl, mix the rolled oats, baking powder, cinnamon, and salt.
3. In another bowl, whisk together the milk, maple syrup, eggs, and vanilla extract.
4. Combine the wet and dry ingredients, then fold in the diced apple and walnuts if using.
5. Pour the mixture into the prepared baking dish and spread evenly. Top with additional apple slices.
6. Bake for 30-35 minutes, or until the top is golden and the oatmeal is set.
7. Let it cool slightly before serving. Enjoy warm!

Ground Turkey And Vegetable Skillet Dinner

This Ground Turkey and Vegetable Skillet Dinner is a fantastic option for meal prep. It’s colorful, nutritious, and packed with protein, making it perfect for anyone looking to eat healthy on a budget. The vibrant bell peppers and fresh herbs add a delightful touch to the dish.

Cooking this meal is simple and quick. Start by browning the ground turkey in a skillet. Once it’s cooked through, toss in your choice of vegetables like bell peppers and onions. Season with your favorite spices for an extra kick. This dish not only looks great but is also a great way to use up any veggies you have on hand.

It’s a one-pan wonder that saves time on cleanup, too! Serve it over rice or quinoa for a filling meal that won’t break the bank. Plus, it’s easy to store and reheat, making it ideal for meal prep.

Ingredients

• 1 pound ground turkey
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 red onion, sliced
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. Heat olive oil in a large skillet over medium heat.
2. Add ground turkey and cook until browned, about 5-7 minutes.
3. Stir in garlic, bell peppers, and onion. Cook until vegetables are tender, about 5 minutes.
4. Season with paprika, salt, and pepper. Mix well.
5. Garnish with fresh cilantro before serving.

Flavorful Curry Chickpeas With Rice

This dish is a delightful mix of chickpeas and spices, served over fluffy rice. The vibrant colors of the curry and the fresh herbs make it visually appealing. Each bite is packed with flavor, making it a perfect meal prep option.

Chickpeas are a great source of protein and fiber, keeping you full and satisfied. The addition of tomatoes and spices adds depth to the dish. Topped with fresh cilantro and a squeeze of lemon, it’s a refreshing and hearty meal.

Making this dish is simple and budget-friendly. You can whip it up in no time, making it ideal for busy weeknights. Plus, it’s easy to scale up for meal prep. Just store it in containers, and you’re set for the week!

Ingredients

• 1 cup dried chickpeas (or 2 cans, drained)
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 can diced tomatoes
• 1 cup vegetable broth
• Salt and pepper to taste
• 2 cups cooked rice
• Fresh cilantro for garnish
• Lemon wedges for serving

Instructions

1. If using dried chickpeas, soak them overnight and cook until tender. If using canned, just drain and rinse.
2. In a large pan, heat olive oil over medium heat. Add chopped onion and sauté until soft.
3. Add minced garlic and curry powder, cooking for another minute until fragrant.
4. Stir in the diced tomatoes and vegetable broth. Bring to a simmer.
5. Add the chickpeas and season with salt and pepper. Let it cook for about 10-15 minutes to blend the flavors.
6. Serve the curry over cooked rice, garnished with fresh cilantro and lemon wedges.