10 Budget-Friendly, Simple, High-Protein Meals, Recommended by Reddit

You’re likely familiar with the magic of rotisserie chicken, often sold at an artificially low price by many stores. Take full advantage of this deal. Plus, they’re already cooked to a decent level of juiciness (or at least passably juicy), saving you valuable time.

Remove the meat from the bones and stuff it into your favorite affordable bread. A baguette, typically costing around a dollar, can be used for several sandwiches, or feel free to opt for the bread you prefer. The choice of toppings is entirely up to you.

Ground turkey is a fantastic lean protein option, and you can do more with it than just make meatballs or burgers. Several redditors have pointed out that their homemade dog food recipes could easily be adapted for humans with a few simple seasoning adjustments. One person uses ground turkey, vegetables, and sweet potatoes, adding curry powder and onions for the human-friendly version. Another swaps out sweet potatoes for brown rice and recommends seasoning it with soy sauce.

It’s a classic for a reason. The most affordable option is to buy dried beans and rice, cooking both yourself. For a quicker (though slightly pricier) option, use canned beans and minute rice (or even frozen or shelf-stable precooked rice). Add hot sauce for seasoning, and feel free to build on it with other ingredients if you prefer. This is one of my go-to meals personally; I like adding shrimp, peppers, and onions.

If you love eggs, here’s a snack idea for you! Hard-boiled eggs are another high-protein staple, as you can cook a bunch and have them ready to snack on throughout the week. These redditors are right: you can use an air fryer to hard-cook eggs instead of boiling them, which is a more foolproof method.

If you don’t view cottage cheese as a meal option, it’s likely because you've only had it as a diet food. Sure, the fat-free variety by itself or paired with bland fruit isn’t very exciting. But when you opt for the richer, full-fat version and skip the sweet or low-cal toppings, it becomes a lot more enjoyable. Experiment with savory seasonings, enjoy it on toast or as a dip, or even try one of these cottage-cheese-based breakfast bowls for a creative twist.

There are many variations on this theme. One redditor suggests a corn and black bean salad, which comes together quickly and cheaply, and can be kept in the fridge and doled out as needed. Our own food and beverage editor Claire Lower suggests marinating a can of beans for a no-cook meal with plenty of flavor. Another redditor gives more options: “There’s a ton you can try for variety but they usually have a vinegar/sugar/oil dressing plus onions, beans, and some veggies. There’s a NYT one with broccoli and pepperocini, there’s 3 bean salad, etc. There’s also tuna salad, chicken salad, etc. They can sit for like 5 days in the fridge and still taste good. Open fridge, shove food in mouth, done.”

Fruits and nuts may not make the highest protein meal, but they are a high energy option (thanks to the good fats in the nuts and the sugar in the fruit) that is a lot higher in protein than most other sweet/savory snacks. You can get fancy with apricots and cherries, or keep it basic with peanuts and raisins.

Rice and ground beef pair perfectly, especially when you add a vegetable or two and season it with something flavorful. There's a recipe for the original 'monster mash' here, but feel free to get creative. You can mix beef with your rice and beans, or—my personal favorite—serve a hearty beef chili over rice.

Protein shakes can be tricky, but you can keep them affordable and nutritious with a simple recipe. Whey protein powder is one of the most budget-friendly options. I like to enhance my shake with a fresh banana and whatever frozen fruit is on sale. Adding milk or yogurt will boost the protein and creaminess, or you can opt for plant-based alternatives for any of the ingredients.

Building on the idea of rice-based meals (always a solid choice for something cheap and healthy), give sushi bowls a try. You don’t need to perfect the rice or roll it just right; simply add your favorite sushi ingredients and seasonings to a bowl of rice.