Cheap Canned Tuna Meal Prep Ideas (High Protein Under $2 Per Meal)
High-protein, budget-friendly canned tuna meal prep recipes that cost under $2 per serving and deliver 25+ grams of protein. Five customizable tuna-based dishes ready in 30 minutes or less for a week of satisfying lunches.
Equipment
- mixing bowl
- glass containers
- fork
Ingredients
- 5 cans water-packed or oil-packed tuna
- 1 can white beans
- 6 hard-boiled eggs
- diced cucumber
- cherry tomatoes
- kalamata olives
- brown rice or quinoa
- celery
- red onion
- Greek yogurt
- Dijon mustard
- cayenne pepper
- shredded cabbage
- grated carrots
- green onions
- soy sauce
- rice vinegar
- sesame oil
- honey
- butter lettuce or romaine
- edamame
- whole wheat pasta
- fresh dill
- chickpeas
- spinach
- medium sweet potatoes
- diced apple
- chopped pecans
- mayo
- lemon juice
- olive oil
- salt and pepper
Instructions
- Step 1: Drain canned tuna well, pressing gently with a fork to remove excess liquid. Choose water-packed for budget meals.
- Step 2: Select one of five recipes and combine drained tuna with chosen vegetables and binders (mayo, Greek yogurt, mustard, olive oil, lemon juice) in a large mixing bowl.
- Step 3: Layer containers strategically with hearty vegetables on bottom, tuna mixture in middle, leafy greens on top. Keep dressings separate if prepping for more than 3 days.
- Step 4: Store in airtight glass containers in the refrigerator for 4-5 days. Freeze 2 of 5 containers on day one if prepping for full week.
Notes
Store canned tuna meals for 4-5 days in refrigerator. Keep containers on shelf where temperature stays consistent, not on door. Swap mayo for Greek yogurt to reduce calories and boost protein. Buy tuna in bulk during sales as it stores for years. Add beans to every batch to stretch budget further. Do not reheat if eating cold. Exact macros vary by recipe choice but typically contain 28-35g protein, 280-350 calories, 25-35g carbs, and 8-12g fat per serving.