Cheap High Protein Meal Prep Under $20 for the Whole Week
A budget-friendly high protein meal prep strategy that delivers five completely different meals for under $20 using ground turkey, eggs, and canned beans. Built for affordability without sacrificing taste or nutrition, with 28g+ of protein per serving and five distinct flavor profiles to prevent meal prep burnout.
Equipment
- large skillet
- separate pot
- glass containers with lids
Ingredients
- 2 lbs ground turkey
- 1 dozen eggs
- 2 cans black beans, drained
- 2 lbs frozen mixed vegetables
- 3 bell peppers
- 1 onion
- Brown rice or pasta
- 1 can diced tomatoes
- Salt and pepper
- Garlic powder
- 1 tablespoon cumin
- 1 teaspoon chili powder
- Hot sauce
- Oil
Instructions
- Step 1: Brown 2 pounds of ground turkey in a large skillet over medium-high heat for about 8 minutes, breaking it apart as it cooks. Season with salt, pepper, and garlic powder.
- Step 2: Dice onion and bell peppers while turkey cooks.
- Step 3: Push cooked turkey to the side of skillet. Add diced onions and bell peppers to empty space. Saute for about 3 minutes until softened.
- Step 4: Stir in 2 cans drained black beans, 1 can diced tomatoes, and frozen mixed vegetables. Add 1 tablespoon cumin, 1 teaspoon chili powder, and salt to taste. Simmer for 5 minutes.
- Step 5: Let mixture cool completely. Cook rice or pasta separately according to package directions.
- Step 6: Hard boil 6 eggs for 12 minutes, then transfer to ice bath. Peel and store.
- Step 7: Build five meal variations: Days 1-2 turkey taco bowls with rice and fried egg; Days 3-4 black bean pasta with turkey mixture; Day 5 breakfast scramble with eggs and turkey mixture.
Notes
Store cooked turkey mixture in glass containers for up to 4 days. Eggs last 5 days. Rice and pasta last 3-4 days. Reheat turkey mixture in skillet over medium heat for 3 minutes or microwave for 90 seconds. Keep components separate before eating to maintain freshness and allow customization. Double the batch and freeze half for additional backup meals. Total cost approximately $19.30 for five full days of meals.