7 High Protein Low Calorie Meals Under $3 Per Serving

Finding healthy meals that won't break the bank is totally possible! Here are seven high-protein, low-calorie meal ideas that cost $3 or less per serving. These budget-friendly options are not only nutritious but also easy to whip up, making them perfect for anyone looking to eat well without spending a fortune.

Budget-Friendly Grilled Chicken Salad

This grilled chicken salad is a fantastic option for anyone looking to eat healthy without breaking the bank. The vibrant colors of the fresh vegetables and the perfectly grilled chicken make this dish not only nutritious but also visually appealing. It’s packed with protein and low in calories, making it a great choice for a filling meal.

Start with a base of mixed greens, which provide a crunchy texture and a variety of nutrients. Add in some sliced cucumbers, juicy cherry tomatoes, and a sprinkle of olives for added flavor. The grilled chicken breast is the star of the show, offering lean protein that keeps you satisfied.

What’s great about this salad is how easy it is to customize. You can swap in your favorite veggies or add a light dressing to enhance the flavors. Plus, it’s perfect for meal prep, so you can enjoy it throughout the week.

Ingredients

• 2 boneless, skinless chicken breasts
• 4 cups mixed salad greens
• 1 cup cherry tomatoes, halved
• 1 cucumber, sliced
• 1/2 cup olives, sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions

1. Season the chicken breasts with salt, pepper, and a drizzle of olive oil. Grill them over medium heat for about 6-7 minutes on each side, or until fully cooked.
2. While the chicken is grilling, prepare the salad base by combining the mixed greens, cherry tomatoes, cucumber, and olives in a large bowl.
3. Once the chicken is cooked, let it rest for a few minutes before slicing it into strips.
4. Add the sliced chicken on top of the salad. Drizzle with olive oil and lemon juice, then toss gently to combine.
5. Serve immediately and enjoy your healthy, budget-friendly meal!

Spicy Chickpea And Spinach Stew

This Spicy Chickpea and Spinach Stew is a delightful dish that packs a punch of flavor without breaking the bank. The vibrant colors in the bowl showcase the fresh spinach and plump chickpeas, making it visually appealing. You can see the rich tomato base, dotted with juicy cherry tomatoes and a hint of green from fresh herbs. It’s a perfect meal for those who want something hearty yet healthy.

Chickpeas are a fantastic source of protein, and when combined with spinach, they create a nutritious meal that’s low in calories. Plus, this stew is budget-friendly, costing around $3 or less per serving. It’s a great option for anyone looking to eat well without spending too much.

Pair it with some crusty bread for dipping, and you have a satisfying meal that’s easy to prepare. Let’s get cooking!

Ingredients

• 1 can chickpeas, drained and rinsed
• 2 cups fresh spinach
• 1 can diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh herbs for garnish (optional)

Instructions

1. Heat olive oil in a pot over medium heat. Add chopped onion and sauté until translucent.
2. Add minced garlic, cumin, paprika, and cayenne pepper. Stir for about 1 minute until fragrant.
3. Pour in the diced tomatoes and bring to a simmer. Cook for about 5 minutes.
4. Add the chickpeas and spinach, stirring until the spinach wilts. Season with salt and pepper.
5. Simmer for another 5-10 minutes, allowing the flavors to meld.
6. Serve hot, garnished with fresh herbs if desired. Enjoy with crusty bread!

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Creamy Greek Yogurt Chicken Wraps

These Creamy Greek Yogurt Chicken Wraps are a fantastic way to enjoy a high-protein meal without breaking the bank. Packed with tender chicken, fresh veggies, and a creamy yogurt dressing, they are not only delicious but also super easy to make. You can see the vibrant colors of the ingredients in the image, showcasing how fresh and appetizing these wraps look.

The combination of Greek yogurt and chicken provides a protein boost while keeping the calories low. Plus, you can customize these wraps with your favorite veggies. The wraps are perfect for lunch or a quick dinner, making them a great choice for anyone on a budget.

Let’s get into how to make these tasty wraps!

Ingredients

• 2 cups cooked chicken, shredded
• 1/2 cup plain Greek yogurt
• 1 tablespoon lemon juice
• 1 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup lettuce, chopped
• 1/2 cup bell peppers, diced
• 1/2 cup blueberries
• 4 whole wheat tortillas

Instructions

1. Mix the Dressing: In a bowl, combine Greek yogurt, lemon juice, garlic powder, salt, and black pepper. Stir until smooth.
2. Prepare the Filling: In another bowl, mix the shredded chicken, chopped lettuce, diced bell peppers, and blueberries. Pour the yogurt dressing over the mixture and toss to combine.
3. Assemble the Wraps: Lay a tortilla flat and place a generous amount of the chicken mixture in the center. Roll the tortilla tightly, folding in the sides as you go.
4. Serve: Cut the wraps in half and enjoy! These wraps are great served with fresh fruit or a side salad.

Vegetable Stir-Fry With Tofu

Vegetable stir-fry with tofu is a colorful and nutritious meal that’s perfect for anyone looking to eat healthy on a budget. The image showcases a vibrant bowl filled with fresh broccoli, bell peppers, and cubes of tofu, all tossed together in a delicious sauce. The bright colors of the vegetables make this dish not only appealing but also packed with vitamins and minerals.

This stir-fry is quick to prepare and can be customized with your favorite veggies. Tofu adds a great source of protein while keeping the calories low. Plus, it’s budget-friendly, costing around $3 or less per serving!

To make this dish, you’ll need a few simple ingredients. Start by sautéing your choice of vegetables in a bit of oil. Add the tofu and your favorite sauce, and stir until everything is well combined and heated through. Serve it over rice or noodles for a complete meal.

Ingredients

• 1 block of firm tofu, drained and cubed
• 2 cups broccoli florets
• 1 bell pepper, sliced (any color)
• 1 carrot, sliced
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 teaspoon garlic, minced
• 1 teaspoon ginger, minced
• Cooked rice or noodles (optional)

Instructions

1. Prepare the Tofu: Press the tofu to remove excess moisture, then cut it into cubes.
2. Heat the Oil: In a large skillet or wok, heat the olive oil over medium heat.
3. Sauté the Vegetables: Add the broccoli, bell pepper, and carrot. Stir-fry for about 5 minutes until they start to soften.
4. Add Tofu and Sauce: Add the cubed tofu, garlic, ginger, and soy sauce. Stir gently to combine and cook for another 5-7 minutes until everything is heated through.
5. Serve: Enjoy the stir-fry on its own or over a bed of rice or noodles.

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Nutritious Greek Lentil Salad

This Greek lentil salad is a colorful and nutritious option that’s easy on the wallet. Packed with protein from lentils and fresh veggies, it’s perfect for a quick meal or a side dish. The vibrant mix of cherry tomatoes, cucumbers, red onion, and feta cheese makes this salad not only healthy but also visually appealing.

Lentils are a fantastic source of protein and fiber, making this salad a filling choice. The addition of fresh herbs like parsley adds a burst of flavor. Plus, it’s versatile! You can enjoy it as a main dish or as a side to complement your favorite protein.

Making this salad is simple. Just toss everything together, and you’re ready to go. It’s great for meal prep, too, as it keeps well in the fridge for a few days. Serve it chilled or at room temperature for a refreshing meal.

Ingredients

• 1 cup cooked lentils
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon red wine vinegar
• Salt and pepper to taste

Instructions

1. In a large bowl, combine the cooked lentils, cherry tomatoes, cucumber, red onion, and parsley.
2. In a small bowl, whisk together the olive oil, red wine vinegar, salt, and pepper.
3. Pour the dressing over the salad and toss gently to combine.
4. Top with crumbled feta cheese and serve immediately or refrigerate for later.

Flavorful Chicken And Vegetable Soup

Chicken and vegetable soup is a warm and comforting dish that’s perfect for any day. It’s packed with protein from the chicken and loaded with colorful veggies, making it both nutritious and delicious. The steam rising from the bowl adds to the cozy vibe, inviting you to dig in.

This soup is not only tasty but also budget-friendly. You can whip up a hearty serving for $3 or less. Plus, it’s easy to customize with whatever vegetables you have on hand. A bowl of this soup can brighten up your day and keep you feeling full.

Let’s get cooking!

Ingredients

• 1 pound boneless, skinless chicken breast, diced
• 4 cups low-sodium chicken broth
• 2 cups mixed vegetables (carrots, peas, green beans)
• 1 medium onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil
• 1 cup small pasta (like ditalini or elbow)

Instructions

1. Heat olive oil in a large pot over medium heat. Add the chopped onion and garlic, sauté until soft.
2. Add the diced chicken and cook until browned, about 5-7 minutes.
3. Pour in the chicken broth and bring to a boil. Add the mixed vegetables, thyme, salt, and pepper.
4. Stir in the pasta and let it cook according to package instructions, usually about 8-10 minutes.
5. Once the pasta is cooked, taste and adjust seasoning if needed. Serve hot and enjoy!

Quick And Easy Tuna Salad

This quick and easy tuna salad is a fantastic option for anyone looking to whip up a healthy meal without breaking the bank. Packed with protein and low in calories, it’s perfect for lunch or a light dinner. The vibrant colors of the salad make it visually appealing, and the fresh ingredients add a burst of flavor.

The base of this salad is canned tuna, which is not only affordable but also a great source of protein. Mixing in cherry tomatoes, olives, and fresh herbs like parsley gives it a refreshing twist. Serve it on a bed of crisp lettuce for added crunch and nutrition.

Making this salad is super simple. Just combine the ingredients in a bowl, mix well, and you’re ready to enjoy a delicious meal in no time!

Ingredients

• 1 can of tuna, drained
• 1 cup cherry tomatoes, halved
• 1/2 cup black olives, sliced
• 1/4 cup fresh parsley, chopped
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste
• 1 head of lettuce, for serving

Instructions

1. In a mixing bowl, combine the drained tuna, cherry tomatoes, black olives, and chopped parsley.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Toss everything together until well mixed.
4. Serve the tuna salad on a bed of lettuce leaves.
5. Enjoy your quick and easy meal!

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