Weekly High Protein Meal Prep Under $25 (Full Plan + Printable Grocery List)
A budget-friendly meal prep plan featuring four rotating high-protein meals (ground beef taco bowls, lemon herb chicken, egg scramble, and tuna salad) designed to provide 25-35g protein per serving for under $25 total. Mix-and-match components keep meals interesting while simple base ingredients and affordable proteins make this plan sustainable for families on a tight budget.
Equipment
- 2 large sheet pans
- large skillet
- small pot
- glass meal prep containers
- foil or parchment paper
Ingredients
- 2 lbs ground beef
- 1.5 lbs chicken breast, diced
- 1 dozen eggs
- 2 cans tuna in water
- 2 lbs russet potatoes
- 1 lb brown rice (dry)
- 1 can black beans
- 2 large heads broccoli
- 2 red or yellow bell peppers
- 1 lb zucchini or green beans
- 1 head romaine lettuce
- 1 red onion
- 1 block cheddar cheese, shredded
- 5-6 oz plain Greek yogurt
- 2 tablespoons olive oil
- Salt, pepper, garlic powder, cumin
- Lime and fresh cilantro (optional)
Instructions
- Step 1: Preheat oven to 425°F and line two sheet pans with foil. Roughly chop vegetables.
- Step 2: Toss broccoli, peppers, and zucchini with olive oil, salt, and pepper on first pan. Cube potatoes with olive oil, paprika, and garlic powder on second pan. Roast both for 30-35 minutes, stirring halfway.
- Step 3: Brown ground beef in large skillet over medium-high heat, breaking it apart. Add diced onion, cumin, garlic powder, and lime juice. Set aside. In same skillet, cook diced chicken seasoned with salt and pepper until cooked through (12-15 minutes).
- Step 4: Cook brown rice according to package directions. Warm canned black beans in small pot with water and cumin.
- Step 5: Assemble meal containers by layering rice or potatoes, protein, roasted vegetables, and toppings. For tuna salad, mix drained tuna with Greek yogurt, red onion, salt, and pepper; serve over romaine lettuce with crackers.
- Step 6: Store containers in refrigerator immediately.
Notes
Store all containers in fridge for 4-5 days (tuna salad best within 2-3 days). Reheat in microwave 3-5 minutes or in skillet with splash of water. Roasted vegetables reheat crisper in 350°F oven for 8 minutes. Buy proteins on sale and freeze flat in portions for future meal prep. Double portions if energy allows to prep two weeks at once. Use one-pan cooking to minimize cleanup time.