Cheap High Protein Low Calorie Meals: Healthy and Budget-friendly

Introduction

Welcome to our guide on cheap high protein, low calorie meals! If you're looking for budget-friendly dishes that are both nutritious and delicious, you've come to the right place. Below, we present seven incredible recipes packed with protein, yet low in calories, perfect for individuals on a tight budget or those looking to eat healthily without breaking the bank.

Meal 1: Greek Quinoa Salad

Our Greek Quinoa Salad is a refreshing and protein-rich option. It combines quinoa, cucumbers, tomatoes, olives, feta cheese, and a zesty homemade dressing. Perfect for a light lunch or dinner.

This is a simple and delicious Greek Quinoa Salad recipe that is perfect for those on a budget. It is packed with protein and low in calories, making it an excellent choice for a healthy and filling meal.

Ingredients:

• 1 cup quinoa
• 1 ½ cups water
• 1 cucumber, diced
• 1 bell pepper, diced
• 1 red onion, finely chopped
• 1 cup cherry tomatoes, halved
• ½ cup black olives, sliced
• ¼ cup feta cheese, crumbled
• ¼ cup fresh parsley, chopped
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• Salt and pepper to taste

Instructions:

1. Rinse the quinoa under cold water to remove any bitterness.
2. In a saucepan, bring the water to a boil. Add the quinoa and reduce heat to low. Cover and simmer for about 15 minutes, or until the quinoa is cooked and the water is absorbed. Remove from heat and let it cool.
3. In a large mixing bowl, combine the cooked quinoa, cucumber, bell pepper, red onion, cherry tomatoes, black olives, feta cheese, and parsley.
4. In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and pepper.
5. Pour the dressing over the quinoa salad and toss to combine.
6. Adjust seasoning if needed. Serve chilled.

This Greek Quinoa Salad is not only delicious, but it is also packed with nutrients. Quinoa is a great source of protein and dietary fiber, while the vegetables add vitamins and minerals to the dish. Plus, it is a low-calorie option, perfect for those looking to watch their calorie intake without compromising taste.

Enjoy this flavorful and satisfying Greek Quinoa Salad as a light lunch or as a side dish for dinner. It's a cost-effective, high-protein, and low-calorie meal option that won't break the bank.

Meal 2: Chicken Stir-Fry with Veggies

This delicious stir-fry is not only packed with lean chicken breast but also a colorful medley of vegetables. The quick cooking process helps retain nutrients, making it a healthy and flavorful option for busy evenings.

Cheap, High Protein, Low Calorie Meal

Are you looking for a delicious, healthy, and budget-friendly meal? Look no further! Our Meal 2: Chicken Stir-Fry with Veggies is the perfect choice for you. This dish is packed with protein, low in calories, and bursting with flavor.

Ingredients:

• 300g boneless, skinless chicken breast
• 2 cups of mixed vegetables (such as broccoli, bell peppers, carrots, and snap peas)
• 2 cloves of garlic, minced
• 1 tablespoon of low-sodium soy sauce
• 1 tablespoon of olive oil
• Salt and pepper to taste

Instructions:

1. Cut the chicken breast into small, bite-sized pieces.
2. Heat the olive oil in a large pan over medium heat.
3. Add the minced garlic and cook for about 1 minute, until fragrant.
4. Add the chicken pieces to the pan and cook until they are browned and cooked through.
5. Remove the chicken from the pan and set aside.
6. In the same pan, add the mixed vegetables and sauté until they are tender, yet still crisp.
7. Return the chicken to the pan with the vegetables.
8. Add the soy sauce and season with salt and pepper to taste.
9. Cook for another 2-3 minutes, stirring occasionally, until everything is well combined and heated through.
10. Remove from heat and serve hot.

Enjoy this Chicken Stir-Fry with Veggies that not only satisfies your taste buds but also provides you with the necessary protein and nutrients. This meal is perfect for anyone on a budget or looking to eat a healthy and filling dish without compromising on flavor.

Meal 3: Lentil Soup

Lentil soup is a fantastic low-cost meal that provides a good source of both protein and fiber. Loaded with aromatic vegetables and fragrant herbs, this warm and hearty soup is perfect for chilly nights.

About

Lentil Soup is a delicious and nutritious option for those seeking a cheap, high protein, and low-calorie meal. Lentils are a fantastic source of plant-based protein and fiber, making them an excellent choice for a vegetarian or vegan diet.

Ingredients

• 1 cup of dried lentils
• 1 medium-sized onion, chopped
• 2 cloves of garlic, minced
• 1 carrot, diced
• 1 celery stalk, diced
• 4 cups of vegetable broth
• 1 teaspoon of olive oil
• 1 teaspoon of cumin
• 1 teaspoon of paprika
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions

1. Rinse the lentils under cold water and set them aside.
2. In a large pot, heat the olive oil over medium heat. Add the chopped onion, minced garlic, carrot, and celery. Cook for about 5 minutes until the vegetables start to soften.
3. Add the lentils, cumin, paprika, salt, and pepper to the pot. Stir well to coat the lentils and vegetables with the spices.
4. Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat and let it simmer for about 25-30 minutes or until the lentils are tender.
5. Using an immersion blender or regular blender, puree about half of the soup to achieve a thicker consistency. If using a regular blender, be careful as the mixture will be hot.
6. Taste the soup and adjust the seasoning if needed. Serve hot, garnished with fresh parsley if desired.

Nutritional Information

One serving of Lentil Soup (approx. 1 cup) contains:

• Calories: 180
• Protein: 13g
• Fat: 2g
• Carbohydrates: 30g
• Fiber: 8g

Meal 3: Lentil Soup is an affordable, protein-packed, and low-calorie option that is both satisfying and healthy. With the perfect blend of spices and vegetables, this meal provides a hearty and nutritious choice for those seeking a budget-friendly yet nourishing dish.

Meal 4: Tofu Scramble

If you're seeking a nutritious breakfast or brunch option, our tofu scramble is an excellent choice. It mimics the texture of scrambled eggs and is packed with plant-based protein and an array of delicious spices.

Cheap, High Protein, Low Calorie Meal

If you're looking for an affordable, high protein, low calorie meal option, Tofu Scramble is a fantastic choice. Not only is tofu incredibly cost-effective, but it's also packed with plant-based protein, making it perfect for those on a budget or following a vegetarian or vegan diet.

Ingredients:

• 200g firm tofu
• 1 small onion, diced
• 1 bell pepper, diced
• 1 clove of garlic, minced
• 1 tablespoon olive oil
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon cumin powder
• Salt and pepper to taste
• Fresh parsley or cilantro for garnish (optional)

Instructions:

1. Start by draining and pressing the tofu to remove excess water. You can use a tofu press or wrap the tofu block in a clean kitchen towel, placing something heavy on top. Leave it for around 15-20 minutes.
2. In a large skillet, heat olive oil over medium heat. Add the diced onion, bell pepper, and minced garlic. Sauté until the vegetables are tender.
3. Crumble the pressed tofu into the skillet, resembling the texture of scrambled eggs.
4. Sprinkle turmeric and cumin powder over the tofu. Mix well to evenly coat.
5. Season with salt and pepper to taste.
6. Cook for another 5-7 minutes, stirring occasionally, until the tofu is cooked through.
7. Remove from heat and garnish with fresh parsley or cilantro if desired.

This Tofu Scramble makes for a filling and nutritious meal on its own, but you can also serve it with whole grain bread or tortillas for a complete and balanced dish. Additionally, feel free to customize your scramble by adding in other vegetables like spinach, mushrooms, or cherry tomatoes.

Enjoy this affordable, high protein, low calorie meal and stay on track with your health and budget goals!

Meal 5: Grilled Salmon with Asparagus

This mouthwatering dish features grilled salmon fillets paired with roasted asparagus. High in omega-3 fatty acids, the salmon provides a substantial amount of protein while delivering a burst of flavor.

Looking for a delicious yet affordable high protein and low-calorie meal option? Look no further than this mouthwatering Grilled Salmon with Asparagus!

Ingredients:

• 1 salmon fillet
• 10-12 asparagus spears
• 1 tablespoon olive oil
• Salt and pepper to taste
• Lemon wedges for garnish

Instructions:

1. Preheat your grill to medium-high heat.
2. Season the salmon fillet with salt and pepper, drizzle olive oil over it, and let it marinate for about 15 minutes.
3. Trim the woody ends of the asparagus spears and coat them with olive oil, salt, and pepper.
4. Place the marinated salmon and asparagus on the grill, and cook for approximately 10 minutes, or until the salmon is cooked through and the asparagus is tender.
5. Remove from the grill and squeeze fresh lemon juice over the salmon and asparagus for added zest.
6. Serve hot and enjoy your nutritious and delicious Grilled Salmon with Asparagus!

Nutritional Information:

This meal is not only delicious but also packed with nutrients. Here's an approximate breakdown of its nutritional content:

• Calories: around 300
• Protein: approximately 30 grams
• Fat: around 15 grams
• Carbohydrates: about 10 grams

This cheap, high-protein, low-calorie meal will satisfy your taste buds while keeping you on track with your healthy eating goals. Give it a try and enjoy a nutritious feast!

Meal 6: Turkey Lettuce Wraps

Looking for a lighter alternative to traditional wraps? These turkey lettuce wraps are the perfect option. With seasoned ground turkey wrapped in fresh lettuce leaves, it's a low-calorie and protein-packed delight.

If you are looking for a delicious and nutritious meal that is both cheap and healthy, try making Turkey Lettuce Wraps. These wraps are not only high in protein but also low in calories, making them an excellent choice for a well-balanced diet.

Here's what you need to create this flavorful dish:

• 1 pound of lean ground turkey
• 8 large lettuce leaves, such as iceberg or romaine
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves of garlic, minced
• 1/2 red bell pepper, diced
• 1/2 yellow bell pepper, diced
• 1/2 cup grated carrots
• 1/4 cup hoisin sauce
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sesame oil
• Salt and pepper to taste
• Sliced green onions and sesame seeds for garnish (optional)

To prepare the Turkey Lettuce Wraps:

1. Heat the olive oil in a large skillet over medium heat. Add the onion, garlic, and bell peppers, and sauté until softened.
2. Add the ground turkey to the skillet and cook until browned, breaking it up into small pieces with a wooden spoon.
3. In a small bowl, mix together hoisin sauce, soy sauce, rice vinegar, sesame oil, salt, and pepper. Pour this sauce mixture over the turkey in the skillet and stir well.
4. Add grated carrots to the skillet and cook for an additional 2-3 minutes, until heated through.
5. Remove the skillet from heat and let the mixture cool slightly.
6. Spoon the turkey mixture onto the center of each lettuce leaf and roll it up like a burrito, securing with toothpicks if desired.
7. Garnish with sliced green onions and sesame seeds if desired.

These Turkey Lettuce Wraps make for a quick and satisfying meal that you can enjoy any time of the day. They are packed with protein, low in calories, and the crisp lettuce adds a refreshing crunch to each bite.

So why not give this recipe a try? You won't be disappointed!

Meal 7: Black Bean Burrito Bowl

Indulge in the flavors of a Mexican-inspired black bean burrito bowl. Packed with black beans, rice, salsa, and toppings of your choice, it's a versatile, filling, and inexpensive meal loaded with protein and fiber.

This black bean burrito bowl is a delicious and satisfying meal that fits perfectly into a cheap, high protein, and low calorie diet plan. Packed with nutritious ingredients, this dish will keep you full and energized throughout the day.

Ingredients:

• 1 cup cooked black beans
• 1 cup cooked brown rice
• 1/2 cup diced tomatoes
• 1/4 cup diced red onion
• 1/4 cup diced bell pepper
• 1/4 cup corn kernels
• 1/4 cup chopped fresh cilantro
• Juice of 1 lime
• 1 tablespoon olive oil
• 1 teaspoon cumin powder
• 1 teaspoon chili powder
• Salt and pepper to taste

Instructions:

1. In a large mixing bowl, combine the black beans, brown rice, diced tomatoes, red onion, bell pepper, corn kernels, and chopped cilantro.
2. In a separate small bowl, whisk together the lime juice, olive oil, cumin powder, chili powder, salt, and pepper to make a dressing.
3. Pour the dressing over the black bean mixture and toss everything together until well combined.
4. Adjust the seasoning according to your taste preferences.
5. Divide the burrito bowl mixture into individual serving bowls and serve immediately.

This black bean burrito bowl is not only a cost-effective meal but also provides a good source of plant-based protein and essential nutrients. Enjoy the flavors and the benefits of this low calorie and high protein dish!

Key Takeaways

• Cheap high protein, low calorie meals offer a cost-effective way to maintain a nutritious diet.
• Explore a variety of recipes like Greek Quinoa Salad, Chicken Stir-Fry with Veggies, Lentil Soup, Tofu Scramble, Grilled Salmon with Asparagus, Turkey Lettuce Wraps, and Black Bean Burrito Bowl.
• These meals are easy to make, flavorful, and suitable for individuals on a budget.
• Incorporate these dishes into your weekly meal plans for a healthy and affordable lifestyle.

Frequently Asked Questions

Q: Are these meals suitable for vegetarian or vegan diets?

A: Yes, the Greek Quinoa Salad and Tofu Scramble are suitable for vegetarian diets, while the Lentil Soup and Black Bean Burrito Bowl can be enjoyed by both vegetarians and vegans.

Q: Can these meals be prepped in advance?

A: Absolutely! Many of these meals can be prepped in advance to save time during busy weekdays. Plan your weekly menu and allocate some time for meal prepping.

Q: Can I substitute ingredients based on personal preferences?

A: Certainly! Feel free to modify the recipes to accommodate your preferences or dietary restrictions. Be creative and experiment with different ingredients.