Eating enough protein for muscle growth doesn't require expensive supplements or specialty foods. With some planning and simple recipes, you can hit your protein targets while spending less than $5 per meal.
These 10 recipes are designed for real people with real budgets. Each one delivers 30-50g of protein per serving using ingredients available at any grocery store.
The Budget Protein Hierarchy
Before diving into recipes, know your best protein sources by cost per gram:
- Eggs: ~$0.02 per gram of protein
- Chicken thighs: ~$0.03 per gram
- Canned tuna: ~$0.04 per gram
- Ground turkey/beef: ~$0.04-0.05 per gram
- Cottage cheese: ~$0.04 per gram
- Greek yogurt: ~$0.05 per gram
- Dried lentils/beans: ~$0.02 per gram
Recipe 1: The Muscle Scramble
Cost: ~$2.50 | Protein: 42g | Time: 10 minutes
- 4 large eggs
- 4 egg whites (from carton)
- 1/2 cup black beans, drained
- 1/4 cup shredded cheese
- Salsa for topping
Instructions: Scramble eggs and whites together. When nearly done, fold in beans and cheese. Top with salsa. Serve with toast or tortilla.
Recipe 2: Tuna Pasta Power Bowl
Cost: ~$3.00 | Protein: 48g | Time: 20 minutes
- 2 cans tuna, drained
- 2 cups cooked pasta
- 1 tbsp olive oil
- 1/2 cup frozen peas
- Lemon juice, salt, pepper
Instructions: Cook pasta, add peas in last 2 minutes. Drain, toss with oil and tuna. Season with lemon, salt, pepper. Makes 2 servings.
Recipe 3: Greek Yogurt Protein Bowl
Cost: ~$2.00 | Protein: 35g | Time: 5 minutes
- 1.5 cups plain Greek yogurt
- 1/4 cup oats
- 1 tbsp peanut butter
- 1/2 banana, sliced
- Drizzle of honey
Instructions: Layer yogurt with toppings. That's it. Perfect for breakfast or post-workout.
Recipe 4: Chicken Thigh Stir-Fry
Cost: ~$4.00 | Protein: 45g | Time: 25 minutes
- 8 oz boneless chicken thighs, cubed
- 2 cups frozen stir-fry vegetables
- 2 tbsp soy sauce
- 1 cup cooked rice
- 1 tbsp oil
Instructions: Cook chicken in oil until done. Add frozen veggies and soy sauce. Stir-fry until heated through. Serve over rice.
Recipe 5: Cottage Cheese Protein Pancakes
Cost: ~$2.50 | Protein: 38g | Time: 15 minutes
- 1 cup cottage cheese
- 2 eggs
- 1/2 cup oats
- 1/2 tsp cinnamon
- Maple syrup for serving
Instructions: Blend all ingredients except syrup. Cook as pancakes on medium heat. Makes about 4 pancakes.
Recipe 6: Lentil and Ground Turkey Chili
Cost: ~$3.50 | Protein: 52g | Time: 35 minutes
- 8 oz ground turkey
- 1 cup dried lentils
- 1 can diced tomatoes
- 2 tbsp chili powder
- 4 cups water or broth
Instructions: Brown turkey. Add lentils, tomatoes, water, and seasoning. Simmer 25-30 minutes until lentils are tender. Makes 4 servings. Great for meal prep.
Recipe 7: Egg and Bean Burrito
Cost: ~$2.00 | Protein: 32g | Time: 10 minutes
- 3 eggs, scrambled
- 1/2 cup black beans
- 1 large flour tortilla
- 2 tbsp salsa
- 1/4 cup cheese
Instructions: Scramble eggs. Warm beans. Layer everything in tortilla, roll up. Optional: grill the outside for a crispy finish.
Recipe 8: Budget Beef and Rice
Cost: ~$4.50 | Protein: 40g | Time: 20 minutes
- 6 oz lean ground beef (or 80/20 for cheaper option)
- 1 cup cooked rice
- 1 cup frozen mixed vegetables
- 2 tbsp soy sauce
- Garlic powder, onion powder
Instructions: Brown beef, drain if needed. Add veggies and seasonings. Serve over rice. Simple, effective, delicious.
Recipe 9: Overnight Protein Oats
Cost: ~$1.50 | Protein: 30g | Time: 5 minutes (plus overnight)
- 1/2 cup oats
- 1 cup milk
- 1/2 cup Greek yogurt
- 1 scoop protein powder (optional, adds $0.50)
- Berries or banana
Instructions: Mix oats, milk, yogurt, and protein powder in a jar. Refrigerate overnight. Add fruit in the morning.
Recipe 10: Tuna Salad Stuffed Avocado
Cost: ~$4.00 | Protein: 35g | Time: 10 minutes
- 2 cans tuna, drained
- 1 ripe avocado, halved
- 2 tbsp Greek yogurt
- 1 tbsp lemon juice
- Salt, pepper, dill
Instructions: Mix tuna with yogurt, lemon, and seasonings. Scoop into avocado halves. Quick, satisfying, keto-friendly.
Meal Prep Tips for Success
- Buy in bulk: Chicken thighs, eggs, and canned goods are cheaper in larger quantities
- Cook proteins in batches: Grill 2-3 lbs of chicken on Sunday, portion for the week
- Use your freezer: Freeze portions of chili, cooked rice, and grilled chicken
- Shop sales: Stock up when proteins are discounted
- Don't overlook store brands: Same quality, lower price on staples like yogurt and eggs
Hitting Your Daily Protein Target
For a 180 lb person aiming for 1g protein per pound of bodyweight:
- Breakfast: Muscle Scramble (42g)
- Lunch: Chicken Thigh Stir-Fry (45g)
- Dinner: Lentil Turkey Chili (52g)
- Snack: Greek Yogurt Bowl (35g)
- Total: 174g protein for under $15
You don't need expensive protein powders or specialty foods to build muscle. With these recipes and a bit of meal prep, you'll hit your protein goals while keeping your budget intact. Cook smart, eat well, and watch your gains grow.