Protein-Rich Meals For Pennies

The Dollar Menu should never be your way of getting protein on the cheap? Your body deserves better. Take control of your nutrition without going broke!

Almost all books and articles you read about eating healthy on a low budget will tell you that protein foods cost the most money. This can be pretty discouraging when you’re trying to come up with high-protein meals to eat before or after a workout.

Fortunately, those books and articles are only partly correct. They deem proteins the most costly part of a food budget because they look almost exclusively at meats. It’s a protein-rich world, folks! It’s time to pound some alternative protein sources.

The key to eating a high-protein diet on a low-protein budget is to get strategic. Skimp on the packaged protein foods like bars and shakes, and use proteins other than meats to stretch the meat you do use. Know what you’re looking for when you go to the store, so you can do price comparisons and recognize a smokin’ deal when you see one.

Once you’ve got the hang of targeted food shopping, it requires far less work than you might expect. Plus, you’ll see the difference in your checking account right away.

1 / Chicken and Peppers with Brown Rice

This recipe gives you some of the flavors of your favorite takeout, but without all the fat, salt, and dough (both literal and metaphorical). This takes about 20 minutes to cook—less if you cook the rice ahead—and will cost a whopping $6 or so for two big servings.

Ingredients

• 2 6-ounce Chicken Breasts, cut in 1/2-inch strips
• 1 tsp Olive Oil
• 1 clove Garlic, crushed
• 1 cup uncooked Brown Rice
• 1 large Red Bell Pepper, sliced thin
• 1 medium yellow Onion, sliced thin
• 1/2 cup Low-sodium Chicken Broth
• 1 tsp Corn Starch
• 1 tsp mild Curry Powder
• 1 tsp Salt, divided
• 1/2 tsp Pepper

Instructions

1. Prepare brown rice in the microwave per package instructions, adding 1/2 teaspoon salt before cooking.
2. Meanwhile, heat olive oil in a large heavy skillet over medium-high heat. Once hot, add the chicken breast and season with 1/2 teaspoon salt and the black pepper. Sauté chicken, stirring occasionally, for five minutes.
3. Add onion, red pepper, garlic and curry powder and cook for another five minutes.
4. Combine chicken broth and cornstarch in a covered plastic container, shake well and add all at once to skillet. Cook, stirring constantly, for about two minutes or until smooth and thickened.
5. To serve, spoon 1 cup cooked rice onto a plate and top with half of the chicken and peppers.

2 / Quinoa and Yogurt Parfait

This recipe is great for breakfast, but it also makes a nice snack or dessert. You can cook the quinoa the night before if you’re having this for breakfast. Just reheat it in the microwave for about one minute before you put the parfait together.

The total cost for two servings is only about $3.50, and potentially significantly less if you buy the ingredients in bulk.

Ingredients

• 1 cup Quinoa, cooked according to package directions
• 1 large firm Apple, such as Cortland or Fuji
• 1 large ripe Bartlett or Anjou Pear
• 1 cup Vanilla Greek Yogurt
• 2 tsp Stevia in the Raw
• 1 tsp Cinnamon

Instructions

1. Cook quinoa according to package directions. Cover to keep warm.
2. Peel apple and pear and cut into chunks. (You can leave the peel on if you prefer.) In a small bowl, toss fruit chunks with Stevia and cinnamon. Microwave, uncovered, for one minute.
3. Spoon 1/4 cup quinoa each into the bottoms of two bowls or dessert dishes. Add 1/4 of the fruit and then 1/4 cup Greek yogurt. Add another 1/4 cup of quinoa to each dish, and another 1/4 cup yogurt. Top with remaining fruit and serve.
4. Makes two servings.

3 / Open-Face Florentine Omelet Sandwich

Breakfast is an important meal. If you’ve been skipping it because you don’t have time, try this recipe. It takes about five minutes to make and it will provide the energy you need to start the day.

This big breakfast cost about $1.50 to make and is great for lunch or a quick dinner too.

Ingredients

• 2 Eggs, beaten
• 1/2 tsp Olive Oil
• 1/2 cup frozen Spinach, thawed and well-drained (or 1 cup fresh)
• 1/4 cup Cottage Cheese
• 1/2 tsp Salt
• 1/2 tsp Pepper
• 2 slices Toasted Whole Wheat Bread

Instructions

1. Heat oil in a large heavy skillet over medium-high heat. Add the spinach to the skillet and cook, stirring often, for two minutes.
2. Add eggs to the pan and cook, stirring frequently for about one minute or until just starting to set. Add the cottage cheese, salt and pepper and cook for another 1-2 minutes until eggs are done.
3. To serve, place toast on a plate and divide egg mixture between the two slices. Makes one serving.

4 / Chicken Hummus Wrap

This wrap is a great quick lunch that travels well, so you can take it to work or the gym. It’s a versatile recipe; add any fresh vegetables you might have on hand to bulk it up and add more fiber.

The cost is only about $2.50, and equally important, it’ll keep you out of the deli.

Ingredients

• 3 ounces of sliced deli Chicken Breast (about 6 thin slices)
• 2 tbsp prepared Hummus
• 1 medium Apple, peeled and chopped
• 1 tsp cumin
• 2 large leaves of Romaine Lettuce

Instructions

1. Place romaine lettuce leaves in a shallow bowl of ice water for about five minutes to crisp them.
2. In a small bowl, combine hummus and cumin, mixing well. Add the apple and stir to blend well.
3. Lay one lettuce leaf lengthwise on a clean surface, with the widest edge closest to you. Lay three pieces of chicken breast onto the lettuce, then spoon half of the hummus mixture in a mound about two inches in from the edge.
4. Roll up burrito-style and repeat with the remainder. Makes two wraps for one serving.

5 / Peach Protein Smoothie

This smoothie harnesses the protein power of Greek yogurt to make a sweet snack or breakfast. It takes about a minute to make and it tastes as good as anything you’ll get at a smoothie bar, for a lot less money. This can be made for about $2, or less if you find frozen peaches on sale.

Ingredients

• 1 cup vanilla, honey-flavored, or plain Greek yogurt
• 1/2 cup frozen Peaches
• 1 teaspoon Flax Seed
• 1 handful of Ice Cubes

Instructions

1. In a blender, combine the yogurt, peaches and flax seed and blend until smooth. Add the ice and blend again until thick and smooth. Makes one serving.

Recipes curtsy of BodyBuilding.com

Protein-Rich Meals For Pennies