I make a variety of soups that are high in protein and fairly inexpensive. There are several bean soups at the grocery store (store brand) that are very inexpensive and very hearty. The 15 Bean Soup I had for lunch is from Kroger. I had 2.5 servings for 175 cals and, I think, 21 gr of protein. Bob's Red Mill or Canterbury's Brown Rice Curry soup with added chicken from the health food section are also very good and very high in protein. I buy them in bulk from Amazon where you can also get a discount and free shipping if you get a subsription.
I eat a lot of meat and with 4 children we need to find less expensive options too. We buy ground beef that is marked for 'quick sale' meaning it is at its use/freeze by date, but is still perfectly safe to eat. I also buy other cuts of meat this way too, but ground is usually the least expensive. Chuck is pretty inexpensive too and tastes yummy if you slow cook it.
We make 'sloppies' witht eh ground beef. A can of tomatoes and whatever spices you like. Brown teh beef, pork, chicken or turkey and then add the tomatoes. Depending on the flavor you want will determine the spices you use. Mexican? Add cumin, tumeric maybe some cilantro. Add a can of coconut milk some cilantro and if you have it Thai curry paste for a yummy dinner or lunch.
For chuck I get a can of French onion soup and add it to the crock pot with the beef and let it cook on low for about 8 hours. It is very good. Through in some carrots and parsnips for a full meal, if you are a potato eater you can add those too.
I get the 100% whey protein at Walmart. It's only $16 and it packs a whopping 27 grams of protein per scoop. I put the 'Chocolate Peanut Butter" kind in my oatmeal with 1/4 cup vanilla yogurt. I don't like shakes so this is a delicious alternative, and it has your dose of fiber and calcium! Don't forget the extra protein that comes from the oatmeal and yogurt! It's about 38 grams of protein per serving of this tasty meal!
Beans are a great source of protein and are relatively inexpensive. I found some great recipes in the Spark Recipes.
Fitness Minutes: (37,730)
927 12/7/10 11:07 A
Shop sales. If you keep an open mind (buy bone-in chicken, maybe buy a whole bird) you can get some stuff for pretty cheap. Also, canned beans are good (just watch the sodium) as well as canned fish- tuna, salmon, crab. Also check out the freezer section. It's not dirt cheap, but I get frozen salmon fillets for a LOT cheaper than "fresh" ones are.
Also, use cheap veggies and beans to fill out meat recipes. My chili goes twice as far one 1lb of meat cuz I add 2-3 cans of beans. Feel free to play around. Take the chicken bits you don't like to eat, plus the bones and make stock. Low sodium and MUCH cheaper than a box.
Ground turkey is only about $1.99/lb (at least, at my local store) and you can use it in sloppy joes, chili, tacos, spaghetti, stuffed peppers, meatloaf, or just about anything that you'd use ground beef in. I also only buy boneless skinless chicken breasts when it's on sale for $1.99/lb and stock up.
I make batches of chili and spaghetti sauce using lean ground turkey. I bulk up the recipe with onions, green peppers and mushrooms, so the recipe works out to about 2.5 ounces of raw meat per serving. I serve the chili over a half cup of brown rice, and the pasta sauce over whole wheat pasta. Very filling.
I also watch for sales on chicken. While whole chickens can be super cheap, I find it's a better value to buy skinless breasts or thighs. Chicken thighs in a stew served with some brown rice goes a long way.
Cottage cheese has a lot of protein, and there's some low sodium kinds too I think.
Fitness Minutes: (8,795)
1,375 12/6/10 6:06 P
I eat lots of beans which are fiber and protein, also canned tuna, canned chicken breast are also good.
Fitness Minutes: (1,578)
81 12/6/10 5:47 P
I agree meat can be really expensive but one thing we've started doing is buying the reduced meat and cooking it that night/next day. At $1.50, the pork cutlet I picked up yesterday is going to make a nice dinner tonight.
Same with the reduced chicken breasts that are in my freezer.
Look at bean based dishes - lentil soups/stews, vegetarian chili, etc. You could also focus on less expensive cuts of meat - now that winter is here, braised dishes that stew at a low temperature for a long time are very comforting, and are usually made from cuts that cost a lot less than faster cooking cuts.
Fitness Minutes: (12,638)
1,691 12/6/10 5:36 P
I need some ideas! I am trying to eat high protein right now and meat is so expensive. I am a bit sick of eggs at the moment too, so please no egg recipes! What are some cheap and healthy high protein meal ideas? Both for lunches and dinners?
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