Eating more protein does not have to mean filling your cart with expensive steaks, premium protein snacks, or specialty foods. Some of the most useful high-protein ingredients are everyday staples like eggs, beans, lentils, canned fish, chicken thighs, ground meat, cottage cheese, and affordable cuts of pork.
These 31 meals are built around inexpensive ingredients that can turn into filling breakfasts, lunches, and dinners. Many are also great for leftovers, so you can cook once and stretch your grocery budget across several meals.
Prices will vary depending on where you shop, the brands you choose, and what is on sale, but these meals are designed around affordable ingredients and simple portions.
1. Turkey Chili 35g Protein
Turkey chili is one of the easiest ways to stretch ground meat across several servings without making dinner feel skimpy.
Brown ground turkey with onion and garlic, then add kidney or black beans, crushed tomatoes, broth, chili powder, and cumin. Let everything simmer until the chili becomes thick and flavorful.
Beans add extra protein and make a smaller amount of turkey go much further. Portion leftovers into containers for an easy lunch the next day.
2. Lentil Soup 20g Protein
Dry lentils are inexpensive, shelf-stable, and surprisingly filling.
Cook them with onion, carrots, celery, garlic, tomatoes, and broth until tender. Spinach or kale can be stirred in near the end if you have some available.
For a higher-protein version, add a small amount of cooked sausage or serve the soup with Greek yogurt on top.
3. Tuna Melt 30g Protein
A tuna melt turns a few inexpensive ingredients into a quick, protein-packed lunch.
Mix canned tuna with a little Greek yogurt or mayonnaise, mustard, black pepper, and chopped celery. Spoon it onto whole-grain bread, top with cheddar, and toast until the cheese melts.
Serve with sliced vegetables, fruit, or a simple soup for a more complete meal.
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4. Black Bean Tacos 20g Protein
Black beans make tacos affordable without leaving you with a meal that feels incomplete.
Warm the beans with cumin, garlic, chili powder, and lime juice, then mash them slightly. Spoon into warm tortillas and finish with shredded cheese, cabbage, salsa, or Greek yogurt.
Keep the toppings simple and these work well for both dinner and meal prep.
5. Egg Fried Rice 22g Protein
Egg fried rice is especially useful when you have leftover rice waiting in the refrigerator.
Scramble eggs in a hot skillet, add frozen peas and carrots, then stir in cold cooked rice with soy sauce and green onions.
Extra cooked chicken, edamame, or another egg can increase the protein without making the meal complicated.
6. Pinto Beans and Chile Lime Rice 19g Protein
Beans and rice are inexpensive pantry staples that can become a satisfying meal with the right seasonings.
Cook pinto beans with onion and garlic until tender. Season cooked rice with lime juice, cilantro, and chile powder, then serve the two together.
Add shredded cheese, salsa, or Greek yogurt for extra flavor and protein.
7. Sloppy Joes 28g Protein
Sloppy Joes stretch ground beef or turkey with a flavorful sauce, making them useful when you need several servings from one package of meat.
Brown the meat with chopped onion, then add tomato sauce, mustard, Worcestershire sauce, and a small amount of brown sugar.
Serve the filling on buns or spoon it over baked potatoes.
8. Meatloaf 32g Protein
Meatloaf remains a practical budget dinner because breadcrumbs or oats help stretch the meat into more servings.
Combine lean ground beef with egg, oats or breadcrumbs, onion, garlic, seasonings, and a little milk. Shape into a loaf and bake until safely cooked through.
Serve it with roasted potatoes and an inexpensive vegetable such as carrots, cabbage, or frozen green beans.
9. Meatballs in Marinara 30g Protein
A batch of meatballs can become several different meals throughout the week.
Mix ground beef or turkey with egg, breadcrumbs, Parmesan, garlic, and Italian seasoning. Bake until cooked through, then simmer briefly in marinara sauce.
Serve them over pasta, tuck them into sandwiches, or pair them with vegetables and rice.
10. Chicken Tortilla Soup 35g Protein
Chicken tortilla soup stretches a modest amount of chicken with beans, corn, tomatoes, and broth.
Chicken thighs work especially well because they remain tender during cooking. Simmer everything with onion, garlic, cumin, and chili powder, then shred the chicken before serving.
Finish each bowl with lime and a few crunchy tortilla strips.
11. Peanut Noodles 30g Protein
Peanut noodles can be served hot or cold, making them useful for both quick dinners and packed lunches.
Whisk peanut butter with soy sauce, rice vinegar, garlic, and enough warm water to create a smooth sauce. Toss it with cooked noodles and inexpensive vegetables such as shredded carrots or cabbage.
Add edamame, eggs, or leftover shredded chicken for more protein.
12. Chickpea Curry 18g Protein
Chickpea curry relies mostly on inexpensive pantry ingredients.
Cook onion and garlic with curry powder, then add chickpeas, diced tomatoes, and coconut milk. Simmer until the sauce thickens and the chickpeas absorb the seasoning.
Serve over rice with a spoonful of plain Greek yogurt.
13. Chicken Quesadilla 30g Protein
Chicken quesadillas are perfect for using a small amount of leftover chicken.
Layer shredded chicken and cheese over half of a tortilla, fold it closed, and cook in a dry skillet until crisp and golden.
Serve with salsa, beans, or a simple cabbage slaw to turn it into a filling meal.
14. Burrito Bowls 40g Protein
Burrito bowls make affordable ingredients feel like a complete meal.
Start with rice and beans, then add seasoned ground turkey or chicken. Finish with corn, salsa, shredded cheese, and lettuce.
They are also useful for weekly meal prep because the components can be cooked in batches.
For more make-ahead options, these high-protein meal prep ideas on a budget use affordable everyday ingredients.
15. Sardine Toast 25g Protein
Canned sardines provide plenty of protein without requiring any cooking.
Pile them onto toasted whole-grain bread with sliced tomato, lemon juice, cracked black pepper, and a small drizzle of olive oil.
The acidity from fresh lemon helps balance the stronger flavor of the fish.
16. Loaded Baked Potatoes 30g Protein
Potatoes are inexpensive, filling, and easy to turn into a high-protein dinner.
Bake large russet potatoes until fluffy inside, split them open, and add cottage cheese, shredded cheddar, and leftover chili or chicken.
This is particularly useful when you have a small amount of cooked meat that is not enough to serve as a full dinner on its own.
17. Tuscan White Bean Soup 20g Protein
White beans make a hearty soup without requiring meat.
Simmer them with onion, garlic, carrots, tomatoes, rosemary, and broth. Mash or blend a portion of the beans and stir them back into the pot to naturally thicken the soup.
Serve with whole-grain toast and Parmesan.
18. Grilled Cheese and Tomato Soup 25g Protein
A basic grilled cheese can become considerably more filling when you choose protein-rich ingredients.
Layer sharp cheddar and cottage cheese between slices of whole-grain bread, then cook until crisp and melted. Serve with warm tomato soup for an easy comfort-food dinner.
It is simple, inexpensive, and especially useful on nights when you do not want to cook a full meal.
19. Beef and Broccoli 35g Protein
You do not need an expensive cut of beef for a good beef and broccoli dinner.
Slice an affordable beef cut thinly against the grain and quickly cook it in a hot skillet. Add broccoli and a simple sauce made with soy sauce, garlic, ginger, and a little cornstarch.
Serve over rice to stretch the beef into more portions.
20. Pan Fried Chicken 40g Protein
Bone-in chicken thighs are often one of the most budget-friendly options in the meat section.
Season the thighs, coat them lightly in seasoned flour, and cook until golden and completely done.
Pair them with potatoes, rice, cabbage, carrots, or whatever inexpensive side vegetables you already have.
21. Beef Pho 35g Protein
A homemade noodle soup can turn a relatively small amount of beef into several satisfying bowls.
Prepare a deeply seasoned broth with onion, ginger, and warming spices, then add rice noodles and thin slices of beef.
Fresh herbs, green onions, and lime add plenty of flavor without requiring expensive ingredients.
22. Spaghetti Bolognese 30g Protein
Bolognese is useful for budget cooking because a modest amount of ground meat can flavor an entire pot of sauce.
Brown beef with onion, carrots, celery, and garlic, then add tomatoes and simmer until rich.
You can also add cooked lentils to stretch the meat further while increasing the protein and fiber.
Serve over spaghetti and freeze any extra sauce for another dinner.
23. Sausage and Egg Bake 26g Protein
An egg bake can turn one carton of eggs into several breakfasts or an easy breakfast-for-dinner meal.
Brown sausage first, then spread it in a baking dish with vegetables and shredded cheese. Pour beaten eggs over everything and bake until the center is completely set.
Cut into individual portions for easy reheating.
For more egg-based options, these back-to-school high-protein breakfasts have plenty of make-ahead ideas.
24. BBQ Chicken Drumsticks 35g Protein
Chicken drumsticks are an affordable way to serve a meat-centered dinner without relying on chicken breasts.
Season them generously and roast until cooked through. Brush with barbecue sauce near the end of cooking so the sauce becomes sticky without burning.
Serve with roasted potatoes, corn, cabbage slaw, or baked beans.
25. Creamy Mac and Cheese 25g Protein
Mac and cheese can become more protein-rich without losing its familiar creamy texture.
Blend cottage cheese until smooth and stir it into a cheddar cheese sauce before combining it with cooked pasta.
Add peas, leftover chicken, or diced ham when you want to make it more substantial.
26. Chicken Nuggets and Veggies 25g Protein
Some nights call for a dinner that requires almost no preparation.
Bake chicken nuggets until crisp and serve them with cucumber, apple slices, carrots, or frozen vegetables.
Choose a serving that provides enough protein for your needs and pair it with simple sides.
27. Shredded Chicken Salad on Sourdough 30g Protein
Chicken salad can stretch cooked chicken into several lunches.
Mix shredded chicken with Greek yogurt, mustard, chopped celery, grapes, salt, and pepper. Spoon it onto sourdough bread or use it as a filling for wraps.
Serve with fruit, vegetables, or a small portion of quinoa for a more complete lunch.
For more packable ideas, see these high-protein desk lunches for work.
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28. Pulled Pork Tostadas 35g Protein
Pork shoulder becomes tender after slow cooking and can provide enough meat for several different meals.
Cook it with garlic, onion, cumin, and citrus until it shreds easily. Spoon the pork over crisp tostada shells and finish with cabbage, salsa, cotija, and lime.
Use remaining pork later in tacos, rice bowls, sandwiches, or quesadillas.
29. Green Pea Soup 22g Protein
Frozen peas are inexpensive and work surprisingly well in a smooth soup.
Simmer peas with onion, garlic, and broth until tender, then blend until creamy. Add diced ham for more protein and finish with Greek yogurt and fresh herbs.
The result is simple but filling enough for an easy lunch.
30. Pork Ramen Bowl 32g Protein
A homemade ramen bowl can be much more affordable than restaurant ramen.
Start with noodles and flavorful broth, then add sliced cooked pork, a soft-cooked egg, green onions, and inexpensive vegetables.
Using leftover pork makes this especially practical because you are turning another dinner’s leftovers into a completely different meal.
31. Slow Cooker Pot Roast 42g Protein
Chuck roast becomes tender with long, slow cooking, making it a useful choice when you find it on sale.
Place the beef in a slow cooker with onions, carrots, potatoes, garlic, broth, and seasonings. Cook until the meat is fork-tender.
One roast can cover dinner for the family and still leave enough meat for sandwiches or meal-prep bowls.
If you regularly cook for several people, these cheap high-protein dinners that feed 6 offer more budget-friendly family meal ideas.
1. Turkey Chili
35g ProteinIngredients: 2 lb lean ground turkey, 1 medium onion diced, 3 garlic cloves minced, 2 cans beans drained and rinsed, 28 oz crushed tomatoes, 1 cup chicken broth, 2 tbsp chili powder, 1 tsp ground cumin, 1 tsp smoked paprika, ½ tsp salt.
Instructions: Cook turkey and onion in a large pot over medium heat, breaking the turkey into crumbles. Cook until the turkey reaches 165°F. Add garlic and cook 30 seconds. Stir in beans, tomatoes, broth and seasonings. Simmer uncovered for 25 minutes, stirring occasionally.
Storage: Refrigerate in shallow airtight containers for 3 to 4 days or freeze individual portions.
2. Lentil Soup
20g ProteinIngredients: 1 lb dry brown or green lentils, 1 onion diced, 3 carrots chopped, 3 celery stalks chopped, 4 garlic cloves minced, 14.5 oz diced tomatoes, 7 cups vegetable or chicken broth, 1 tsp cumin, 1 tsp dried thyme, 2 cups chopped spinach, ½ cup grated Parmesan.
Instructions: Add lentils, onion, carrots, celery, garlic, tomatoes, broth, cumin and thyme to a large pot. Bring to a boil, reduce to a simmer and cook 30 to 40 minutes until lentils are tender. Stir in spinach and Parmesan before serving.
Storage: Refrigerate for 3 to 4 days or freeze for longer storage.
3. Tuna Melt
30g ProteinIngredients: 2 cans tuna in water drained, ¼ cup plain Greek yogurt, 1 tbsp mayonnaise, 1 tsp Dijon mustard, 2 tbsp chopped celery, black pepper, 4 slices whole grain bread, 2 oz cheddar cheese.
Instructions: Mix tuna, Greek yogurt, mayonnaise, mustard, celery and pepper. Divide between two slices of bread and top with cheddar and remaining bread. Cook in a lightly greased skillet over medium low heat until golden on both sides and cheese is melted.
Storage: Refrigerate tuna mixture for up to 3 days. Assemble and toast sandwiches when ready to eat.
4. Black Bean Tacos
20g ProteinIngredients: 2 cans black beans drained and rinsed, 8 corn tortillas, 1 cup shredded cheddar, 1 tsp cumin, ½ tsp chili powder, ¼ tsp garlic powder, juice of 1 lime, 1 cup shredded cabbage, ½ cup salsa.
Instructions: Heat beans with cumin, chili powder and garlic powder. Mash about half the beans and stir in lime juice. Warm tortillas and fill each with beans, cheese, cabbage and salsa.
Storage: Refrigerate bean filling for 3 to 4 days. Store tortillas and toppings separately.
5. Egg Fried Rice
22g ProteinIngredients: 4 large eggs, 2 cups cold cooked rice, 1 cup frozen peas and carrots, 2 tbsp low sodium soy sauce, 1 tsp sesame oil, 2 green onions sliced, 1 tsp neutral oil.
Instructions: Heat oil in a large skillet. Add peas and carrots and cook 2 minutes. Push vegetables aside and scramble eggs until fully set. Add rice, soy sauce and sesame oil. Cook until steaming hot, then stir in green onions.
Storage: Cool promptly and refrigerate for 3 to 4 days. Reheat leftovers to 165°F.
6. Pinto Beans and Chile Lime Rice
19g ProteinIngredients: 1 lb dry pinto beans, 1 onion halved, 3 garlic cloves, 1 bay leaf, 2 cups dry rice, juice of 2 limes, ¼ cup chopped cilantro, 1 tsp chile powder, 1 cup shredded cheddar.
Instructions: Cook soaked or rinsed beans with onion, garlic and bay leaf until tender. Cook rice according to package directions. Stir lime juice, cilantro and chile powder into cooked rice. Divide rice and beans among six servings and top with cheddar.
Storage: Refrigerate cooked beans and rice for 3 to 4 days.
7. Sloppy Joes
28g ProteinIngredients: 1 lb lean ground beef, ½ onion diced, ¾ cup tomato sauce, 2 tbsp ketchup, 1 tbsp Worcestershire sauce, 1 tbsp yellow mustard, 1 tsp brown sugar, 4 hamburger buns.
Instructions: Brown beef and onion in a skillet until the beef reaches 160°F. Drain excess fat. Stir in tomato sauce, ketchup, Worcestershire, mustard and brown sugar. Simmer 8 to 10 minutes and spoon onto buns.
Storage: Refrigerate filling for 3 to 4 days and store buns separately.
8. Meatloaf
32g ProteinIngredients: 2 lb lean ground beef, 1 large egg, ¾ cup rolled oats or breadcrumbs, ½ cup milk, 1 small onion finely diced, 2 garlic cloves minced, 1 tbsp Worcestershire sauce, ½ cup ketchup divided, ½ tsp salt, black pepper.
Instructions: Heat oven to 350°F. Mix beef, egg, oats, milk, onion, garlic, Worcestershire, ¼ cup ketchup and seasonings. Shape into a loaf in a baking dish. Spread remaining ketchup on top. Bake until the center reaches 160°F, about 50 to 60 minutes. Rest 10 minutes before slicing.
Storage: Refrigerate sliced meatloaf for 3 to 4 days.
9. Meatballs in Marinara
30g ProteinIngredients: 1 lb lean ground beef, 1 lb ground turkey, 1 egg, ½ cup breadcrumbs, ⅓ cup grated Parmesan, 2 garlic cloves, 1 tsp Italian seasoning, 24 oz marinara sauce.
Instructions: Heat oven to 400°F. Mix meats, egg, breadcrumbs, Parmesan, garlic and seasoning. Shape into about 30 meatballs. Bake until fully cooked, about 18 to 22 minutes. Because the mixture contains poultry, cook meatballs to 165°F. Warm in marinara before serving.
Storage: Refrigerate for 3 to 4 days or freeze cooled meatballs with sauce.
10. Chicken Tortilla Soup
35g ProteinIngredients: 1½ lb boneless skinless chicken thighs, 1 can black beans drained, 1 cup corn, 14.5 oz diced tomatoes, 5 cups chicken broth, 1 onion diced, 3 garlic cloves, 1 tsp cumin, 1 tsp chili powder, lime and tortilla strips.
Instructions: Add chicken, beans, corn, tomatoes, broth, onion, garlic and spices to a pot. Simmer until chicken reaches 165°F and is tender, about 25 minutes. Remove chicken, shred it and return it to the soup. Serve with lime and tortilla strips.
Storage: Refrigerate soup for 3 to 4 days. Keep tortilla strips separate.
11. Peanut Noodles
30g ProteinIngredients: 12 oz noodles, 1 cup shelled edamame, ½ cup peanut butter, 3 tbsp low sodium soy sauce, 2 tbsp rice vinegar, 1 tbsp honey, 1 garlic clove minced, 1 cup shredded carrots, 1 cup shredded cabbage.
Instructions: Cook noodles according to package directions and add edamame during the final few minutes if frozen. Whisk peanut butter, soy sauce, vinegar, honey, garlic and enough warm water to make a pourable sauce. Toss with noodles and vegetables.
Storage: Refrigerate for 3 to 4 days.
12. Chickpea Curry
18g ProteinIngredients: 3 cans chickpeas drained and rinsed, 1 onion diced, 3 garlic cloves, 1 tbsp curry powder, 14.5 oz diced tomatoes, 13.5 oz light coconut milk, ½ cup plain Greek yogurt, 3 cups cooked rice.
Instructions: Cook onion until soft. Add garlic and curry powder and cook 30 seconds. Stir in chickpeas, tomatoes and coconut milk. Simmer 15 to 20 minutes. Remove from direct heat and stir in Greek yogurt. Serve with rice.
Storage: Refrigerate for 3 to 4 days.
13. Chicken Quesadilla
30g ProteinIngredients: 2 large flour tortillas, 6 oz cooked shredded chicken, 1 cup shredded cheddar or Monterey Jack, ½ cup black beans, ½ cup salsa.
Instructions: Divide chicken, cheese and beans over half of each tortilla. Fold closed. Cook in a dry skillet over medium heat for 3 to 4 minutes per side until crisp and cheese is melted. Serve with salsa.
Storage: Refrigerate cooked quesadillas for 3 to 4 days and reheat until hot throughout.
14. Burrito Bowls
40g ProteinIngredients: 1½ lb ground turkey, 3 cups cooked rice, 2 cups black beans, 1 cup corn, 1 cup salsa, 1 cup shredded cheddar, 1 tsp cumin, 1 tsp chili powder.
Instructions: Brown ground turkey with cumin and chili powder until it reaches 165°F. Divide rice, beans, corn and turkey among five bowls. Add salsa and cheese.
Storage: Refrigerate for 3 to 4 days. Keep fresh toppings separate.
15. Sardine Toast
25g ProteinIngredients: 1 can sardines drained, 2 slices whole grain bread, 1 small tomato sliced, juice of ½ lemon, 1 tsp olive oil, black pepper.
Instructions: Toast bread. Top with sliced tomato and sardines. Finish with lemon juice, olive oil and black pepper.
Storage: For best texture, assemble just before serving. Refrigerate opened sardines promptly in a covered container.
16. Loaded Baked Potatoes
30g ProteinIngredients: 4 large russet potatoes, 2 cups cottage cheese, 1 cup shredded cheddar, 2 cups cooked turkey chili or shredded chicken, 2 green onions sliced.
Instructions: Heat oven to 425°F. Pierce potatoes with a fork and bake 45 to 60 minutes until tender. Split open and top each with cottage cheese, cheddar and hot chili or chicken. Finish with green onions.
Storage: Refrigerate cooked potatoes and toppings separately for 3 to 4 days.
17. Tuscan White Bean Soup
20g ProteinIngredients: 4 cans cannellini beans drained, 1 onion diced, 2 carrots chopped, 4 garlic cloves, 14.5 oz diced tomatoes, 5 cups broth, 1 tsp dried rosemary, ½ cup grated Parmesan, 2 cups chopped kale.
Instructions: Cook onion and carrots until softened. Add garlic, beans, tomatoes, broth and rosemary. Simmer 20 minutes. Mash about one quarter of the beans in the pot. Stir in kale and Parmesan and cook until kale is tender.
Storage: Refrigerate for 3 to 4 days or freeze.
18. Grilled Cheese and Tomato Soup
25g ProteinIngredients: 4 slices whole grain bread, 4 oz sharp cheddar, ½ cup cottage cheese, 1 tbsp butter, 2 cups prepared tomato soup.
Instructions: Divide cheddar and cottage cheese between two slices of bread and top with remaining bread. Lightly butter outsides. Cook over medium low heat until bread is golden and cheese melts. Heat tomato soup until steaming and serve alongside.
Storage: Refrigerate leftover soup for 3 to 4 days. Grilled cheese is best cooked fresh.
19. Beef and Broccoli
35g ProteinIngredients: 1¼ lb flank steak or economical beef steak sliced thinly, 5 cups broccoli florets, 3 tbsp low sodium soy sauce, 1 tbsp brown sugar or honey, 2 garlic cloves, 1 tsp grated ginger, 1 tbsp cornstarch, 1 tbsp neutral oil, 3 cups cooked rice.
Instructions: Whisk soy sauce, sweetener, garlic, ginger, cornstarch and ½ cup water. Heat oil in a skillet and cook beef until browned. Remove briefly. Cook broccoli until crisp tender, return beef and add sauce. Simmer until thickened and beef is cooked. Serve over rice.
Storage: Refrigerate for 3 to 4 days and reheat to 165°F.
20. Pan Fried Chicken
40g ProteinIngredients: 8 bone in chicken thighs, ¾ cup all purpose flour, 1 tsp paprika, 1 tsp garlic powder, 1 tsp salt, ½ tsp black pepper, ¼ cup neutral oil.
Instructions: Mix flour and seasonings. Coat chicken lightly. Heat oil in a heavy skillet over medium heat. Cook chicken, turning as needed, until golden and the thickest part reaches 165°F. Cooking time varies with thigh size, so verify with a food thermometer.
Storage: Refrigerate cooked chicken for 3 to 4 days.
21. Beef Pho
35g ProteinIngredients: 1¼ lb inexpensive beef steak sliced very thin, 8 cups beef broth, 8 oz rice noodles, 1 onion halved, 2 inch piece fresh ginger, 1 cinnamon stick, 2 star anise, 2 tbsp fish sauce, green onions, cilantro and lime.
Instructions: Char onion and ginger in a dry pot. Add broth, cinnamon and star anise and simmer 30 minutes. Strain if desired and season with fish sauce. Cook noodles separately. For food safety, quickly cook the thin beef slices in the simmering broth until fully cooked rather than relying only on residual bowl heat. Divide noodles, beef and broth among bowls and garnish.
Storage: Refrigerate broth and cooked beef for 3 to 4 days. Store noodles separately.
22. Spaghetti Bolognese
30g ProteinIngredients: 1½ lb lean ground beef, ½ cup dry lentils rinsed, 1 onion diced, 1 carrot diced, 2 celery stalks diced, 3 garlic cloves, 28 oz crushed tomatoes, 2 cups beef broth, 1 lb spaghetti, ½ cup Parmesan.
Instructions: Brown beef until it reaches 160°F. Add onion, carrot, celery and garlic and cook until softened. Stir in tomatoes, broth and lentils. Simmer about 35 minutes until lentils are tender and sauce is thick. Cook spaghetti separately and serve with sauce and Parmesan.
Storage: Refrigerate for 3 to 4 days or freeze the sauce.
23. Sausage and Egg Bake
26g ProteinIngredients: 12 large eggs, 12 oz breakfast sausage, 1½ cups shredded cheddar, 1 cup milk, 1 bell pepper diced, 2 cups spinach, ¼ tsp salt, black pepper.
Instructions: Heat oven to 350°F. Cook sausage thoroughly, breaking it into crumbles. Spread sausage, pepper and spinach in a greased baking dish. Whisk eggs with milk, salt and pepper and pour over filling. Top with cheese. Bake 30 to 35 minutes until the center reaches 160°F and is completely set.
Storage: Refrigerate for 3 to 4 days.
24. BBQ Chicken Drumsticks
35g ProteinIngredients: 12 chicken drumsticks, 1 tsp paprika, 1 tsp garlic powder, ½ tsp onion powder, ½ tsp salt, black pepper, ¾ cup barbecue sauce.
Instructions: Heat oven to 425°F. Season drumsticks and arrange on a lined sheet pan. Roast for about 30 minutes. Brush with barbecue sauce and continue cooking until the thickest part reaches 165°F, usually another 8 to 12 minutes.
Storage: Refrigerate for 3 to 4 days.
25. Creamy Mac and Cheese
25g ProteinIngredients: 1 lb elbow macaroni, 2 cups cottage cheese, 2 cups shredded sharp cheddar, 1½ cups milk, 1 tbsp butter, ½ tsp mustard powder, ½ tsp garlic powder, salt and black pepper.
Instructions: Cook macaroni until just tender. Blend cottage cheese and milk until smooth. Melt butter in a saucepan, add cottage cheese mixture and warm gently. Stir in cheddar, mustard powder and garlic powder until smooth. Toss with drained pasta.
Storage: Refrigerate for 3 to 4 days. Reheat gently with a splash of milk.
26. Chicken Nuggets and Veggies
25g ProteinIngredients: About 24 oz frozen fully cooked chicken nuggets, 2 cups cucumber slices, 2 apples sliced, 2 cups baby carrots.
Instructions: Bake nuggets according to package directions until hot and crisp. Verify they are heated thoroughly. Divide nuggets among four plates and serve with cucumber, apples and carrots.
Storage: Follow the package storage directions. Refrigerate cooked leftovers promptly and use within 3 to 4 days.
27. Shredded Chicken Salad on Sourdough
30g ProteinIngredients: 12 oz cooked shredded chicken breast, ½ cup plain Greek yogurt, 1 tbsp Dijon mustard, ½ cup diced celery, ½ cup halved grapes, ¼ tsp salt, black pepper, 6 slices sourdough bread.
Instructions: Mix chicken, Greek yogurt, mustard, celery, grapes, salt and pepper. Divide chicken salad among three servings and pile onto sourdough bread.
Storage: Refrigerate chicken salad for 3 to 4 days. Store bread separately until serving.
28. Pulled Pork Tostadas
35g ProteinIngredients: 4 lb pork shoulder, 1 onion sliced, 4 garlic cloves, juice of 1 orange, juice of 2 limes, 2 tsp cumin, 1 tsp oregano, 1½ tsp salt, 16 tostada shells, 2 cups shredded cabbage, ½ cup crumbled cotija.
Instructions: Put pork, onion, garlic, citrus juice and seasonings in a slow cooker. Cook on LOW until tender and easy to shred, about 8 hours. Shred pork and serve over tostada shells with cabbage, cotija and additional lime.
Storage: Refrigerate pulled pork with some cooking liquid for 3 to 4 days or freeze. Store tostada shells separately.
29. Green Pea Soup
22g ProteinIngredients: 2 lb frozen green peas, 12 oz cooked diced ham, 1 onion diced, 3 garlic cloves, 5 cups chicken broth, 1 cup plain Greek yogurt, 1 tbsp lemon juice, black pepper.
Instructions: Cook onion until softened and add garlic. Add peas and broth and simmer until peas are tender, about 8 minutes. Blend until smooth. Return to low heat, stir in ham and heat thoroughly. Remove from direct heat before stirring in Greek yogurt and lemon juice.
Storage: Refrigerate for 3 to 4 days.
30. Pork Ramen Bowl
32g ProteinIngredients: 12 oz cooked pork loin or pulled pork, 4 large eggs, 8 oz ramen noodles, 6 cups low sodium chicken broth, 2 tbsp soy sauce, 1 tsp grated ginger, 2 garlic cloves, 2 cups shredded cabbage, 4 green onions sliced.
Instructions: Bring broth, soy sauce, ginger and garlic to a simmer. Add cabbage and cook until tender. Cook ramen noodles according to package directions. Cook eggs until whites and yolks reach your preferred safe doneness. Divide noodles, hot pork, broth, cabbage and eggs among bowls and garnish with green onion.
Storage: Refrigerate broth and pork for 3 to 4 days. Store noodles and eggs separately for best texture.
31. Slow Cooker Pot Roast
42g ProteinIngredients: 3 lb beef chuck roast, 1½ lb potatoes cut into chunks, 4 carrots chopped, 1 onion sliced, 4 garlic cloves, 2 cups beef broth, 1 tbsp Worcestershire sauce, 1 tsp dried thyme, 1 tsp salt, black pepper.
Instructions: Place potatoes, carrots and onion in the slow cooker. Set chuck roast on top and add garlic, broth, Worcestershire, thyme, salt and pepper. Cook on LOW for about 8 hours until the beef is very tender. For food safety, whole beef cuts should reach at least 145°F followed by a 3 minute rest, though pot roast is normally cooked well beyond that temperature for tenderness.
Storage: Refrigerate leftovers in shallow containers within 2 hours and use within 3 to 4 days.
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