High Protein Meal Prep for Beginners on a Budget (Step-by-Step, Under $20)
A comprehensive meal prep guide featuring three budget-friendly, high-protein recipe options that can be prepared in under 2 hours for multiple meals costing under $20 total. Each option delivers 25-35g of protein per serving using affordable ingredients like chicken, eggs, beans, and ground turkey.
Equipment
- large skillet
- baking sheet
- pot
- mixing bowl
- meal prep containers
Ingredients
- 2 lbs chicken breasts
- 2 cans white beans, drained
- 1 large onion, diced
- 2 bell peppers, any color
- 2 cups cooked rice or pasta
- Olive oil
- Salt, garlic powder, paprika
- 8 large eggs
- 2 cans chickpeas, drained
- 2 cups mixed greens or spinach
- 1 large cucumber, diced
- 2 carrots, shredded
- 2 tablespoons tahini or peanut butter
- 2 tablespoons lemon juice or vinegar
- 2 lbs ground turkey
- 2 cans black beans, drained
- 1 can diced tomatoes
- 2 tablespoons taco seasoning
- Corn tortillas, lettuce, salsa
Instructions
- Step 1: Season chicken breasts with salt, garlic powder, paprika, and olive oil on both sides.
- Step 2: Sear chicken in a skillet over medium-high heat for 5 minutes per side until golden.
- Step 3: Transfer to a baking sheet and bake at 375°F for 12-15 minutes until cooked through (165°F internal temperature).
- Step 4: In the same skillet, sauté diced onion and bell peppers with salt for 5-7 minutes until softened.
- Step 5: Add drained white beans, stir to combine, and simmer for 3-4 minutes.
- Step 6: Slice cooked chicken and divide rice among four containers, then top with chicken and bean mixture.
- Step 7: For egg option: boil 8 eggs for 11 minutes, cool in ice bath, then peel. Roast chickpeas at 400°F for 20-25 minutes with oil and seasonings.
- Step 8: Make tahini dressing by whisking tahini, lemon juice, water, garlic, salt, and pepper.
- Step 9: For turkey option: brown ground turkey in skillet, add diced onion, black beans, diced tomatoes, and taco seasoning. Simmer until combined.
Notes
Storage: Chicken and bean bowls stay fresh for up to 5 days in refrigerator. Reheat gently in microwave for 2-3 minutes with a splash of water. Egg salads keep 3-4 days if greens are stored separately from wet ingredients; keep dressing separate until ready to eat. Ground turkey tacos stay fresh for 4-5 days. All recipes cost under $20 total and yield 4-6 prepared meals at approximately $3-5 per meal.