Helen Salter
High-protein meal planning doesn’t necessarily mean buying costly, specialist ingredients that you probably won’t use again. We’ve found proof that you can still boost your protein intake while budgeting your food shop, with recipes that are quick, easy to make and don’t compromise on flavour.
We’ve gathered the best high-protein meal for busy weeknights, with recipes showcasing high-protein sources such as fish, egg, chicken and tofu, as well as cheap, protein-rich storecupboard staples such as lentils, beans and quinoa.
The high-protein ideas featured below span chillis, stews, salads and beyond, so there’s something to suit everyone. Many of these meals are gluten-free, veggie or vegan, too.
For more inspiration on high-protein meals – check out our high-protein recipes, high-protein vegan recipes and high-protein vegetarian recipes.
For more cost-effective recipes that take everyday ingredients to new heights, visit our budget hub, featuring guides such as budget salads, budget comfort food and budget ‘superfood’ swaps.
Cheap high-protein meals
1. Veggie protein chilli
High-protein diets aren’t limited to meat-eaters. Get all your protein needs with this easy veggie chilli, packed with cheap storecupboard staples such as mixed beans, chopped tomatoes and sweet potato. This protein-packed chilli is perfect after a run or gym workout, plus it’s freezable, if you want to batch cook.
Find more vegan chilli and vegetarian chilli recipes.
2. Mexican chicken stew with quinoa & beans
This freezable chicken casserole is a healthy midweek winner, starring protein-rich quinoa and chicken in a spicy tomato sauce. It makes use of storecupboard heroes, such as chopped tomatoes, pinto beans and stock cubes. Buy own-brand chipotle paste to keep costs lower, plus this recipe makes sure you use lots of it. See our chipotle recipes if you’re left with spare.
Try more chicken casseroles and healthy chicken recipes.
3. Vegan chickpea curry jacket potatoes
At a time when purses are under pressure, we all reach for cheap, easy meals to make the weeknights simpler. Enter, the humble spud. This high-protein version is perfect for vegans, or those looking to reduce their meat-intake. It’s filled with a chickpea curry that packs a punch, featuring spices such as ginger, garam masala, turmeric and chilli. This dish isn’t just high in protein, it’s also low in calories, low in fat and low in saturates, as well as being gluten-free.
Check out more healthy jacket potato recipes and healthy vegan dinners.
4. Spicy Cajun chicken quinoa
Cheap and healthy doesn’t mean compromising on flavour. In this super-healthy dish, chicken is tossed in Cajun spice and quinoa is cooked in chicken stock until tender, with sliced apricots for sweetness and lentils for extra protein. This recipe is rated highly with our audience, who praise how easy and fast it is to put together, plus the quantity makes it great for bulk-cooking.
Try more quinoa recipes for healthy meal inspiration.
5. Smoky tofu tortillas
Swap chicken for tofu in these quick and easy veggie fajitas. Smoked tofu provides the protein, while cheap ingredients – peppers, beans and tomatoes – are flavoured with cumin and hot smoked paprika for an extra flavour dimension. Pop on the table with corn or wheat wraps and watch them disappear. You could also make extra and freeze for future meals, too.
Find more freezable vegetarian meals.
6. Herby fish fingers with Chinese-style rice
Balancing carbs and protein while staying low in calories, this simple fish finger recipe is perfect for refuelling after exercise. Making your own fish fingers may sound complicated, but the process is super simple: cut the fish into chunky strips, coat in egg and coriander and fry for a couple of minutes each side until golden. Remove the fish from the pan, tip in the chilli-flecked rice with any remaining egg and stir. You can use soy sauce in this recipe if you don’t have tamari.
Browse through more low-calorie meals and gluten-free dinners.
7. Tuna, avocado & quinoa salad
A handful of basic storecupboard ingredients make up this high-protein salad, including tomatoes, quinoa and tinned tuna. The tuna and quinoa are the main sources of protein here, while the avocado provides healthy fats. We’ve added feta for a soft texture and salty kick, together with a simple yet punchy dressing of olive oil, lemon juice and white wine vinegar. This is a perfect salad to revive you after a morning workout and keep you going ’til lunch.
Search for more high-protein and gluten-free meals.
8. Green masala eggs
Everyday ingredients transform eggs and rice into a fragrant, protein-packed dinner that’s perfect for busy weeknights. Onions are flavoured with ginger, turmeric, chilli powder and coriander then mixed with coconut milk, chillies and mango chutney for creamy indulgence with a kick. It serves up to four, so feel free to halve the ingredients.
Try more ways with eggs with these healthy egg recipes.
9. Peruvian toasted sweetcorn, avocado & quinoa salad
Try this fresh, colourful salad with protein-packed quinoa and protective carotenoids for a healthy lunch or dinner. Salads are as much about different textures as flavour – we’ve added mixed nuts for a crucially crunchy dimension, as well providing a good source of protein. The toasted sweetcorn adds a lovely smoky depth, too.
Check out more healthy gluten-free recipes.
10. Butternut, chickpea, feta & pickled radish salad
This hearty gluten-free salad will satisfy hunger pangs, layering harissa-coated butternut squash with chickpeas, feta, pickled radish and seeds. It’s healthy and low in calories yet doesn’t shy away from flavour: you get a hit of spice from the harissa, salty creaminess from the feta and crunchy tang from the pickled radishes. A final scattering of pumpkin seeds adds a wonderful bite. If you don’t have harissa, feel free to swap with another chilli paste.
See more low-calorie vegetarian recipes.
