The Best High Protein Meal Prep on a Budget?

In today’s fast world, managing time for work and meals is difficult. But with little planning, we find the Best High Protein Meal Prep on a Budget. These are easy, healthy and delicious recipes for you. it does not matter if you are a busy professional or a student on a budget.

Now it’s easy to make delicious healthy recipes within time.

Why choose high-protein meal prep?

Before starting a high-protein meal prep, it is important to understand why a high-protein meal is essential.

Protein is an essential macronutrient. It helps in repairing and building tissues and muscles. it also helps in the immune system. it helps to give a feeling of fullness and reduce cravings which reduces weight earlier.

Benefits of meal planning

Nutrient timing and consumption

Ensure balanced nutrition: Keep in mind, that daily macronutrient consumption is essential—macronutrients (such as carbohydrates, protein and fat) specific quantities should be included in your diet.

Also, the right timing for nutrient consumption matters a lot.

Portioned control

Already, portion your food to avoid over-eating and weight gain. So, you will choose the right amount of nutrients and calories according to your BMI(Body Mass Index).

Reduce food waste

The most important thing is that pre-meal preparation helps to save food from waste. you pre-plan the actual portion size you need to consume.

Budget Friendly High Protein Meal Prep

A High-Protein meal prep helps with weight loss and muscle gain. That’s why most people who do more workouts focus on a high-protein diet.

Ricotta Parfait

Ingredients

• ¾ cup nonfat vanilla Greek yoghurt
• ¼ cup part-skim ricotta
• ½ tsp lemon zest
• ¼ cup raspberries
• 1 tbsp slivered almonds
• 1 teaspoon of chia seeds

Recipe: Combine yoghurt, ricotta and lemon zest in a bowl. Top with raspberries, almonds and chia seeds.

Nutritional Values

High protein, low carb, vegetarian.

Helps in fat loss and muscle gain.

Allergens

• Lactose
• tree nuts

Parmesan Cheese Omelette

Calories	Fat	Carbs	Protein
405	18	30	30

Ingredients

• 2 large eggs
• 2 large egg whites
• 1 tsp extra-virgin olive oil
• ½ cup chopped broccoli
• 3.5g shallot, finely chopped
• ¼ cup finely grated Parmesan cheese
• 1 slice sprouted-grain bread, toasted

Recipe: Whisk eggs and egg whites in a small bowl. Place near the stove. Heat oil in a medium nonstick skillet over medium heat. Add broccoli and shallot. Cook, stirring frequently, until tender, about 5 minutes.

Pour the eggs into the pan, without stirring, and sprinkle cheese on top. Cover the pan and cook until the eggs are set 3 to 4 minutes. Serve with toast. Try this healthy high-protein meal prep.

Nutritional Values

High protein, low carb, vegetarian

Allergens

• egg
• gluten
• lactose

Peanut Butter Toast

Calories	Fat	Carbs	Protein
440	10	69	22

Ingredients

• 1 slice whole-wheat bread, toasted
• 1 tbsp peanut butter
• 2 small banana, sliced
• 15g protein powder
• Cinnamon to taste

Recipe: Spread toast with peanut butter and top with banana slices. Sprinkle with cinnamon and protein powder. Thats it. This is a delicious high protein meal prep. Just try it.

Nutritional Values

high protein, vegetarian

Allergens

• peanut
• gluten

Precaution

It isn’t recommended for diabetic patients.

Smoked Trout with Toast

Calories	Fat	Carbs	Protein
430	24	5	42

Ingredients

• 2 large eggs
• 1tbsp reduced-fat milk
• Dash of ground pepper
• Salt to taste
• 1 tsp olive oil
• 1 tbsp finely chopped shallot
• 1/4 cup boned and flaked smoked trout
• 1/2 cup chopped spinach
• 1 toasted whole wheat bread slice
• 1/4 cup cottage cheese
• 1/2 Cucumber

Recipe: Whisk eggs, milk, pepper and salt in a medium bowl. Leave it when turns light yellow. Heat oil in a medium nonstick skillet over medium heat. Add shallot and cook, stirring, until starting to brown, 1 to 2 minutes.

Then, add the egg mixture and reduce heat to medium-low. Cook, undisturbed, until the edges set, about 30 seconds. Sprinkle trout over the eggs. Using a rubber spatula, gently push and fold the eggs until fluffy and barely set, 2 to 4 minutes.

Stir in spinach. Remove from heat, cover and let stand until the spinach is wilted, 1 to 2 minutes. Sprinkle cheese and cucumber slice for garnishing. Then serve with a toasted bread slice.

Nutritional Values

high protein, low carb

Allergens

• egg
• lactose
• fish
• gluten

Arugula Omelette

Calories	Fat	Carbs	Protein
460	31	7	31

Ingredients

• 3 eggs
• 1 tsp low-fat milk
• ⅛ tsp salt, divided,
• 2 tsp extra-virgin olive oil, divided
• ½ cup arugula
• 1 tsp lemon juice
• ¼ avocado, diced
• 5 tbsp plain whole-milk Greek yogurt
• 1/4 cup cottage cheese

Recipe: In a small bowl, beat eggs with milk and a dash of salt. In a small nonstick skillet, heat 1 teaspoon of oil over medium heat. Then, add the egg mixture and cook for one to two minutes until the bottom is set and the middle is still somewhat runny.

After flipping the omelette, sprinkle cheese and heat for 30 seconds or until it sets. Move to a plate.

Nutritional Values

high protein, low carb, vegetarian

Allergens

• lactose
• egg

Peach and Mango Smoothie

Calories	Fat	Carbs	Protein
387	9	47	30

Ingredients

• 130g chunks of mango
• one cup of nonfat plain Greek yoghurt
• ¼ cup reduced-fat milk
• 2 drops vanilla extract
• 1-fourth cup sliced peach
• 1/3 cup raspberries
• One tbsp toasted sliced almonds
• 1 tbsp unsweetened toasted coconut flakes
• One teaspoon of chia seeds

Recipe: Take a blender, and combine the mango, yoghurt, milk, and vanilla. Blend until smooth. After transferring the smoothie into a bowl, garnish it with peach slices, raspberries, almonds, coconut, and chia seeds depending on taste. Enjoy this easy high protein meal prep.

Nutritional Values

high protein, vegetarian

Allergens

• lactose
• tree nut

Precaution

This high-protein meal prep is not recommended for Diabetic patients.

Berry and Nut Parfait

Calories	Fat	Carbs	Protein
392	15	37	31

Ingredients

• One cup of non-fat plain Greek yoghurt
• ¼ cup fresh or frozen raspberries
• ¼ cup fresh or frozen blueberries
• 1-fourth cup sliced almonds, toasted if desired
• Two tsp honey

Recipe: Layer yoghurt, berries and almonds in a bowl, glass or jar. Sprinkle honey on top.

Nutritional Values

high protein and vegetarian

Allergens

• lactose
• tree nut

Precaution

This high-protein meal prep is not recommended for Diabetic patients.

Yoghurt and Blueberries

Calories	Fat	Carbs	Protein
208	1	25	25

Ingredients

• One cup of nonfat plain Greek yoghurt
• Half cup blueberries
• 1 tsp honey

Recipe: Add yoghurt to a bowl. Then, Top with blueberries and drizzle with honey. Enjoy this easy high-protein meal prep.

Nutritional Values

high protein, vegetarian

Allergens

lactose

Yoghurt and Strawberry Parfait

Ingredients

• One cup of sliced fresh strawberries
• 1 tsp sugar
• Half cup nonfat plain Greek yoghurt
• ¼ cup granola
• 1tbsp protein powder

Recipe: In a small bowl, combine strawberries and sugar. Let rest until the berries begin to release juice, about 5 minutes. Layer the yoghurt and the strawberries with their juice in a 2-cup container to construct the parfait. Add protein powder, then sprinkle granola over top.

Nutritional Values

high protein, vegetarian

Allergens

• strawberries
• lactose
• tree nuts

Precaution

This high-protein meal prep is not recommended for Diabetic patients.

Mushroom with baked egg and cheese

Calories	Fat	Carbs	Protein
350	22	4	28

Ingredients

• 2 large flat mushrooms (about 85g each), stalks removed and chopped,
• 1 tsp olive oil, for brushing,
• Half garlic clove, grated (optional),
• a few thyme leaves,
• 2 tomatoes, halved,
• 3 large eggs,
• Two handfuls rocket
• 1/4 cup cottage cheese

Recipe: Preheat the oven to 350 degrees. Apply a light coating of oil to the mushrooms and garlic. After placing the mushrooms bottom-side up in two very lightly greased gratin pans, lightly season with pepper. After adding the chopped stalks and thyme, bake for 20 minutes while covered with foil.

Take off the foil, top each mushroom with an egg, then add the tomatoes to the bowls. If desired, add a little extra thyme and season. For ten to twelve minutes, or until the eggs are set but the yolks are still runny, return the pan to the oven. Add cheese and melt it for 30 seconds on the pan. Then, place the rocket on top and serve right out of the plates.

Nutritional Values

Low carbs, high protein, vegetarian

Allergens

• egg
• lactose

Almond with mango recipe

Calories	Fat	Carbs	Protein
456	20	45	27

Ingredients

• Half cup frozen chopped mango
• 1 cup nonfat plain Greek yoghurt
• 1-fourth cup frozen sliced banana
• 1/4 cup of plain unsweetened almond milk
• 5 tbsp unsalted almonds, divided
• 1/8 tsp cinnamon
• 1-fourth cup raspberries
• Half tsp honey

Recipe: In a blender, process the mango, yoghurt, banana, almond milk, 3 tablespoons of almonds, and cinnamon until extremely smooth. Transfer the smoothie into a bowl and garnish with honey, raspberries, and the remaining 2 tablespoons of almonds. Enjoy this high-protein meal prep on a budget.

Nutritional Values

high protein, vegetarian

Allergens

• tree nut
• lactose

Precaution

it is not recommended for diabetic patients.

FAQs

Does whey protein have side effects on the liver or not?

Whey protein is usually safe to take, however before using it, people with liver problems should consult with a doctor. Its specific impacts on liver health are still being under study.

Can protein shakes damage your kidneys?

For a healthy person, it does not affect but for patients with kidney disease, it may affect their kidney. So, consult your doctor.

What is the best high-protein meal prep for muscle building?

Lean Meat such as chicken breast, fish and nuts are excellent sources of protein.

Is high protein bad for the kidneys?

Research shows that high protein diets can potentially strain the kidneys, especially in individuals with pre-existing kidney conditions, it’s not necessarily harmful to those with healthy kidneys.

Conclusion

High protein meal prep on a budget is not all about money it is also about your health and time saving. While preparing this pre-planned meal you will feel happy and excited.

Eating a high-protein diet will release your stress about what to eat today. You will feel more energetic. You do not need to worry about money. Just try it and enjoy it.