5-Day High-Protein Meal Prep Plan on a Budget

Eating healthy doesn’t have to break the bank. This 5-day meal prep guide is packed with simple, nutritious, and high-protein recipes for busy individuals. Each recipe includes affordable ingredients, preparation instructions, and estimated costs. Finally, you’ll find the total weekly cost so you can plan effectively.

Day 1: Protein-Packed Start

Breakfast: Greek Yogurt and Berry Parfait

• Prep Time: 5 minutes
• Ingredients:
  • 1 cup plain Greek yogurt (10g protein)
  • 1 tbsp honey
  • ½ cup mixed berries
  • 2 tbsp granola
• Instructions: Layer Greek yogurt, honey, berries, and granola in a bowl or jar.
• Protein Content: ~15g
• Estimated Cost: $2.50

Lunch: Tuna and Veggie Wrap

• Prep Time: 10 minutes
• Ingredients:
  • 1 whole-grain wrap
  • 1 can tuna in water (20g protein)
  • 1 tbsp plain yogurt
  • ½ cup diced cucumber
• Instructions: Mix tuna with yogurt, add cucumber, and wrap.
• Protein Content: ~25g
• Estimated Cost: $3.00

Dinner: Lentil and Chicken Stew

• Prep Time: 30 minutes
• Ingredients:
  • 1 cup cooked lentils (18g protein)
  • 100g shredded chicken breast (20g protein)
  • 1 diced carrot
  • 2 cups chicken broth
• Instructions: Simmer all ingredients for 25 minutes.
• Protein Content: ~35g
• Estimated Cost: $4.50

Snack: Boiled Egg and Almonds

• Prep Time: 10 minutes
• Ingredients:
  • 1 boiled egg (6g protein)
  • 10 almonds (3g protein)
• Instructions: Keep it simple—grab and go!
• Protein Content: ~9g
• Estimated Cost: $1.50

Day 2: Balanced and Energized

Breakfast: Avocado and Egg Toast

• Prep Time: 10 minutes
• Ingredients:
  • 1 slice of whole-grain bread
  • 1 boiled egg (6g protein)
  • ½ avocado
• Instructions: Mash avocado on toast and slice boiled egg on top.
• Protein Content: ~8g
• Estimated Cost: $2.50

Lunch: Chickpea and Quinoa Salad

• Prep Time: 15 minutes
• Ingredients:
  • 1 cup cooked quinoa (8g protein)
  • ½ cup canned chickpeas (7g protein)
  • Diced tomatoes and cucumbers
• Instructions: Toss all ingredients with olive oil and lemon juice.
• Protein Content: ~15g
• Estimated Cost: $3.50

Dinner: Tofu Stir-Fry

• Prep Time: 20 minutes
• Ingredients:
  • 150g firm tofu (14g protein)
  • 1 cup stir-fried mixed vegetables
  • Soy sauce
• Instructions: Sauté tofu until golden, add veggies, and season.
• Protein Content: ~20g
• Estimated Cost: $3.00

Snack: Cottage Cheese and Pineapple

• Prep Time: 5 minutes
• Ingredients:
  • ½ cup cottage cheese (12g protein)
  • Diced pineapple
• Instructions: Mix and enjoy.
• Protein Content: ~12g
• Estimated Cost: $2.00

Day 3-5 Highlights (Repeat Meals for Simplicity)

• Rotate recipes from Days 1 and 2 to save time and money—alternate breakfasts and snacks like boiled eggs, Greek yogurt parfaits, or avocado toast. Repeat core recipes for lunch and dinner with minor variations, such as substituting chicken with turkey or lentils with black beans.

Total Weekly Cost

• Breakfast: ~$12.50
• Lunch: ~$18.00
• Dinner: ~$22.50
• Snacks: ~$7.50

Estimated Total Weekly Cost: $60.50