7 Days of High Protein Meals Under $35: The Ultimate Budget Meal Plan

Eating healthy on a budget is totally doable! This 7-day high-protein meal plan is designed to maximize your nutrition without breaking the bank, clocking in at under $35 for the entire week. Packed with delicious and filling recipes, you'll find tons of options that keep your protein intake high while making your wallet happy. Let's get cooking!

Budget-Friendly Chicken Stir-Fry For Protein-Packed Energy

Chicken stir-fry is a fantastic option for a quick and nutritious meal. This dish is colorful and packed with protein, making it perfect for anyone looking to fuel their day without breaking the bank. The vibrant mix of bell peppers, broccoli, and snap peas not only adds flavor but also boosts the nutritional value. Plus, it’s super easy to whip up!

To make this dish, you’ll need some basic ingredients that are budget-friendly. Chicken breast provides lean protein, while the vegetables add essential vitamins and minerals. The stir-fry sauce ties everything together, giving it that delicious, savory flavor we all love.

Here’s how to make your own budget-friendly chicken stir-fry:

Ingredients

• 1 lb chicken breast, sliced
• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup snap peas
• 3 tablespoons soy sauce
• 2 tablespoons sesame oil
• 1 tablespoon minced garlic
• 1 tablespoon minced ginger
• 1 tablespoon sesame seeds
• Green onions, chopped (for garnish)

Instructions

1. Heat sesame oil in a large skillet or wok over medium-high heat.
2. Add minced garlic and ginger, stirring for about 30 seconds until fragrant.
3. Next, add the sliced chicken breast. Cook until browned and cooked through, about 5-7 minutes.
4. Once the chicken is cooked, toss in the broccoli, bell peppers, and snap peas. Stir-fry for another 3-5 minutes until the vegetables are tender-crisp.
5. Pour in the soy sauce and stir well to combine. Cook for an additional minute.
6. Sprinkle sesame seeds on top and garnish with chopped green onions before serving.

This chicken stir-fry is not only quick to make but also a great way to enjoy a healthy meal on a budget. Serve it over rice or noodles for a complete dish!

Easy Tuna Salad: Quick And Nutritious Protein Fix

This easy tuna salad is a fantastic option when you're looking for a quick and nutritious protein fix. Packed with flavor and nutrients, it’s perfect for a light lunch or a satisfying snack. The image showcases a colorful bowl filled with tuna, crisp lettuce, fresh celery, and juicy cherry tomatoes, all topped with a sprinkle of green onions and a slice of lemon. It’s not just visually appealing; it’s also a budget-friendly meal that fits perfectly into our 7-day meal plan.

Making this salad is a breeze. You can whip it up in no time, making it ideal for busy days. Tuna is a great source of protein, and when combined with fresh veggies, it creates a balanced meal. Plus, you can customize it with your favorite ingredients. Whether you prefer a creamy dressing or a simple squeeze of lemon, this salad has got you covered.

Ingredients

• 1 can of tuna (5 oz), drained
• 1 cup chopped celery
• 1 cup lettuce, chopped
• 1/2 cup cherry tomatoes, halved
• 2 tablespoons mayonnaise (or Greek yogurt for a lighter option)
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• 1 tablespoon lemon juice
• Green onions, chopped (for garnish)

Instructions

1. In a bowl, combine the drained tuna, chopped celery, and cherry tomatoes.
2. Add mayonnaise, Dijon mustard, lemon juice, salt, and pepper. Mix well until everything is combined.
3. Serve the tuna mixture over a bed of chopped lettuce.
4. Garnish with chopped green onions and a lemon wedge.
5. Enjoy your quick and nutritious tuna salad!

Classic Egg Fried Rice: Simple And Satisfying

Egg fried rice is a classic dish that brings comfort and satisfaction in every bite. It's not only easy to make but also budget-friendly, making it a perfect addition to our 7-day meal plan. The image shows a vibrant bowl of egg fried rice, filled with fluffy rice, colorful vegetables, and perfectly scrambled eggs. The green peas and diced carrots add a nice crunch, while the eggs provide a protein boost.

This dish is versatile, allowing you to use whatever vegetables you have on hand. Plus, it can be made in under 30 minutes, making it ideal for busy weeknights. Let’s get cooking!

Ingredients

• 2 cups cooked rice (preferably day-old)
• 2 large eggs
• 1 cup mixed vegetables (peas, carrots, bell peppers)
• 2 tablespoons soy sauce
• 1 tablespoon vegetable oil
• 2 green onions, chopped
• Salt and pepper to taste

Instructions

1. Heat the vegetable oil in a large skillet over medium heat.
2. Scramble the eggs in the skillet until fully cooked, then remove and set aside.
3. Add the mixed vegetables to the skillet and sauté for about 3-4 minutes until tender.
4. Stir in the cooked rice, soy sauce, and scrambled eggs. Mix well and cook for another 2-3 minutes.
5. Season with salt, pepper, and sprinkle with green onions before serving.

Creamy Greek Yogurt Parfait: A Healthy Choose For Breakfast

Start your day off right with a creamy Greek yogurt parfait. This breakfast option is not only delicious but also packed with protein to keep you energized. The layers of yogurt, fresh berries, and crunchy granola create a delightful mix of textures and flavors.

The image shows a beautifully arranged parfait in a glass, topped with a drizzle of honey and garnished with mint leaves. The vibrant colors of the berries make it visually appealing, while the honey adds a touch of sweetness. This parfait is perfect for busy mornings or a leisurely brunch.

Making a Greek yogurt parfait is simple and quick. Just layer your ingredients in a glass, and you’re ready to enjoy a nutritious meal. It’s a great way to incorporate fruits into your breakfast, and you can customize it with your favorite toppings.

Ingredients

• 2 cups Greek yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup granola
• 2 tablespoons honey
• Fresh mint leaves for garnish

Instructions

1. In a glass, add a layer of Greek yogurt at the bottom.
2. Top with a layer of mixed berries.
3. Add a layer of granola on top of the berries.
4. Repeat the layers until the glass is full.
5. Drizzle honey over the top and garnish with mint leaves.
6. Serve immediately and enjoy your healthy breakfast!

Simple Vegetable Omelet: Quick And Protein-Rich Breakfast

Starting your day with a protein-packed meal is a great way to fuel your morning. The simple vegetable omelet is not only quick to make but also loaded with nutrients. This dish is colorful, thanks to the mix of fresh vegetables like bell peppers, onions, and tomatoes. The vibrant colors make it visually appealing and inviting.

In the image, you can see a beautifully cooked omelet filled with a medley of veggies, garnished with fresh herbs. It’s served alongside some fresh fruit, adding a sweet touch to your breakfast plate. This combination keeps your meal balanced and satisfying.

The best part? You can whip this up in no time. Perfect for busy mornings, this omelet is a staple for anyone looking to eat healthy on a budget. Let’s dive into the recipe!

Ingredients

• 3 large eggs
• 1/4 cup bell peppers, diced
• 1/4 cup onion, diced
• 1/4 cup tomatoes, diced
• 1 tablespoon fresh herbs (like parsley or cilantro)
• Salt and pepper to taste
• 1 tablespoon olive oil or butter

Instructions

1. Whisk the eggs in a bowl and season with salt and pepper.
2. Heat olive oil or butter in a non-stick skillet over medium heat.
3. Add the diced onions and bell peppers. Sauté for about 2-3 minutes until they soften.
4. Pour the whisked eggs over the sautéed vegetables, tilting the pan to spread them evenly.
5. Cook for about 3-4 minutes until the edges start to set. Gently lift the edges with a spatula to allow uncooked egg to flow underneath.
6. Once the omelet is mostly set, sprinkle the tomatoes and fresh herbs on one half.
7. Fold the omelet in half and cook for another minute. Slide it onto a plate and serve with fresh fruit on the side.

Nutritious Peanut Butter Banana Smoothie: A Quick Snack Option

This Peanut Butter Banana Smoothie is a fantastic snack that packs a protein punch without breaking the bank. With just a few simple ingredients, you can whip up a delicious and filling drink that’s perfect for any time of day.

The image shows a creamy smoothie topped with banana slices and chia seeds, sitting next to a blender and fresh bananas. It’s a visual treat that hints at the tasty goodness inside. The combination of peanut butter and banana not only tastes great but also provides essential nutrients to keep you energized.

Making this smoothie is quick and easy. Just throw everything into a blender, blend until smooth, and enjoy! It’s a great way to use up ripe bananas and get your protein fix.

Ingredients

• 1 ripe banana
• 1 tablespoon peanut butter
• 1 cup milk (dairy or plant-based)
• 1/2 cup Greek yogurt
• 1 tablespoon honey (optional)
• 1 tablespoon chia seeds
• Ice cubes (optional)

Instructions

1. Peel the banana and break it into chunks.
2. In a blender, combine the banana, peanut butter, milk, Greek yogurt, honey, and chia seeds.
3. Add ice cubes if you prefer a colder smoothie.
4. Blend until smooth and creamy.
5. Pour into a glass and top with extra banana slices and chia seeds if desired.
6. Enjoy your nutritious snack!

Classic Vegetable Stir-Fry: Quick And Colorful Meal

Vegetable stir-fry is a fantastic way to enjoy a quick, colorful meal packed with nutrients. This dish is not only vibrant but also versatile. You can use whatever vegetables you have on hand, making it a great option for budget-friendly cooking.

In the image, you can see a beautiful mix of broccoli, bell peppers, and mushrooms, all glistening with a light sauce. The bright colors of the vegetables make the dish visually appealing and inviting. Plus, it’s a great way to sneak in those greens!

This stir-fry is perfect for a busy weeknight. It cooks up in just a few minutes, allowing you to enjoy a healthy meal without spending hours in the kitchen. Serve it over rice or noodles for a complete meal.

Ingredients

• 2 cups broccoli florets
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup snap peas
• 1 cup mushrooms, sliced
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 2 cloves garlic, minced
• 1 teaspoon ginger, minced
• Sesame seeds for garnish

Instructions

1. Prepare the Vegetables: Wash and chop all the vegetables into bite-sized pieces.
2. Heat the Oil: In a large skillet or wok, heat the sesame oil over medium-high heat.
3. Add Garlic and Ginger: Sauté the minced garlic and ginger for about 30 seconds until fragrant.
4. Stir-Fry the Vegetables: Add the broccoli, bell peppers, snap peas, and mushrooms. Stir-fry for about 5-7 minutes until the vegetables are tender but still crisp.
5. Add Soy Sauce: Pour in the soy sauce and stir well to coat the vegetables. Cook for an additional minute.
6. Serve: Remove from heat, sprinkle with sesame seeds, and enjoy your colorful stir-fry!