Best examples of cost-effective protein options for meal prep

Real-world examples of cost-effective protein options for meal prep

Let’s start with the good stuff: actual foods you can toss in your cart this week. When people ask for examples of cost-effective protein options for meal prep, I usually point them to a mix of animal and plant proteins so they can build variety without blowing the budget.

Some of the best examples include:

• Eggs
• Canned beans and lentils
• Chicken thighs and drumsticks
• Canned tuna and salmon
• Tofu and tempeh
• Greek yogurt and cottage cheese
• Frozen edamame
• Ground turkey or bulk ground beef

We’ll break these down with price ranges, protein content, and super simple prep ideas so you can see how they fit into your weekly routine.

Eggs: The classic example of cheap, high-impact protein

If I had to pick a single example of a budget protein MVP, it’s eggs.

Eggs are consistently one of the most affordable protein sources in the grocery store. According to the USDA, one large egg provides about 6–7 grams of protein for a relatively low cost per serving.¹ Prices bounce around, but even with recent inflation, a dozen eggs often still beat most meats on a cost-per-gram-of-protein basis.

Why eggs work so well for meal prep:

You can hard-boil a whole carton in 15 minutes and suddenly you’ve got grab-and-go protein for:

• Breakfast (with toast and fruit)
• Snack (with a little salt and pepper)
• Lunch add-on (sliced over salads or grain bowls)

For a full meal prep example, think about this combo: roasted potatoes, roasted veggies, and a batch of hard-boiled eggs. You can mix and match those into breakfast bowls or quick lunches all week.

Beans and lentils: Plant-based examples of cost-effective protein options for meal prep

If you’re trying to stretch every dollar, beans and lentils are some of the best examples of cost-effective protein options for meal prep you can buy.

Dried beans and lentils are usually cheaper per serving than canned, but even canned versions are still very budget-friendly and convenient. A half-cup of cooked beans typically offers around 7–9 grams of protein, plus fiber that keeps you full. The USDA and other nutrition resources consistently highlight beans as an affordable, nutrient-dense protein source.²

How to use them in meal prep:

• Make a big pot of seasoned black beans or pinto beans on Sunday. Use them in burrito bowls, tacos, and quick quesadillas.
• Cook a batch of lentils (green or brown hold their shape well). Add them to pasta sauce, grain bowls, or soups.
• Mash chickpeas with a little mayo or yogurt, lemon, and spices for a “chickpea salad” you can stuff into sandwiches or wraps.

If you’re looking for examples of cost-effective protein options for meal prep that are also high in fiber and friendly to vegetarian or vegan eaters, beans and lentils belong at the top of your list.

Chicken thighs and drumsticks: Higher flavor, lower cost than chicken breast

Boneless, skinless chicken breast gets all the attention in “healthy eating” conversations, but chicken thighs and drumsticks are often cheaper and more forgiving to cook.

These cuts are a great example of how you can still eat meat while keeping your grocery bill reasonable. They usually cost less per pound than breast meat, and the slightly higher fat content means they stay juicy in the oven or slow cooker.

Meal prep ideas using chicken thighs or drumsticks:

• Toss them in olive oil, salt, pepper, garlic powder, and paprika. Roast on a sheet pan with carrots, onions, and potatoes. Now you’ve got 3–4 days of lunches.
• Simmer them in a simple tomato sauce or curry-style sauce and serve over rice or quinoa.
• Shred cooked chicken thighs and use them in tacos, burrito bowls, or stuffed sweet potatoes.

For people who want examples of cost-effective protein options for meal prep that feel like “real dinners,” chicken thighs and drumsticks are a solid place to start.

Canned tuna and salmon: Shelf-stable, protein-dense, and fast

Canned fish is one of the most underrated examples of cost-effective protein options for meal prep. It’s shelf-stable, doesn’t require fancy cooking skills, and delivers a lot of protein per dollar.

A typical 5-ounce can of tuna can provide around 20–25 grams of protein. Canned salmon is often a bit pricier but still budget-friendly compared to fresh fillets, and it includes beneficial omega-3 fats. The National Institutes of Health highlights fish as a valuable source of protein and healthy fats that support heart health.³

Easy ways to meal prep with canned tuna or salmon:

• Tuna salad or salmon salad made with Greek yogurt instead of all mayo.
• Mix with cooked pasta, peas, and a light sauce for a quick protein-packed pasta salad.
• Stir into cooked rice with soy sauce, frozen veggies, and a scrambled egg for an easy “fried rice” style lunch.

If fridge space is limited or you like to prep in phases, canned fish is one of the best examples because you can keep it in the pantry and assemble meals as you go.

Tofu and tempeh: Plant-based protein that loves a good marinade

Tofu and tempeh are fantastic examples of cost-effective protein options for meal prep, especially as more people in 2024–2025 lean into plant-forward eating for both health and budget reasons.

Tofu (especially firm or extra-firm) is usually one of the cheapest protein options in the refrigerated section. Tempeh is sometimes slightly more expensive, but still cost-effective when you consider the protein per serving.

Why they work so well for meal prep:

• They soak up flavor from marinades.
• They hold up well in the fridge for several days after cooking.
• They’re versatile: you can bake, stir-fry, grill, or air-fry them.

Try marinating cubed tofu in soy sauce, garlic, ginger, and a little oil, then baking it on a sheet pan. Pair with rice and roasted veggies and you’ve got a full lineup of lunches. Tempeh crumbles easily into pasta sauce, tacos, or chili as a ground-meat alternative.

For people who want real examples of cost-effective protein options for meal prep that are also vegetarian-friendly, tofu and tempeh are must-try ingredients.

Greek yogurt and cottage cheese: High-protein dairy that fits modern trends

High-protein dairy has been trending hard in 2024–2025, and for good reason: Greek yogurt and cottage cheese are two of the best examples of affordable, high-protein foods that work beautifully in meal prep.

Plain Greek yogurt (especially in large tubs) is usually much cheaper per serving than individual flavored cups, and it can pack around 15–20 grams of protein per serving. Cottage cheese offers a similar protein boost. Health organizations like the Mayo Clinic note that dairy products can be a valuable source of high-quality protein, calcium, and other nutrients when they fit your dietary preferences.⁴

How to use them in meal prep:

• Portion Greek yogurt into containers with fruit and a sprinkle of granola for grab-and-go breakfasts.
• Blend cottage cheese into smoothies or pasta sauces for extra creaminess and protein.
• Use Greek yogurt as a base for savory sauces and dressings to pour over grain bowls or roasted veggies.

If you’re looking for examples of cost-effective protein options for meal prep that double as breakfast, snack, or even dessert, Greek yogurt and cottage cheese are your best friends.

Frozen edamame and peas: Freezer-friendly plant protein

Don’t sleep on the freezer section. Frozen edamame (soybeans) and even humble green peas are practical examples of cost-effective protein options for meal prep that you can keep on hand for months.

Edamame offers a solid hit of plant-based protein per serving, plus fiber and micronutrients. You can buy it shelled or in the pod; the shelled version is easier for meal prep.

Easy ways to use frozen edamame and peas:

• Toss edamame into stir-fries, grain bowls, or salads for extra protein.
• Add peas to pasta, rice dishes, or soups to bulk up both protein and fiber.
• Mix both into a cold grain salad with quinoa, chopped veggies, and a simple vinaigrette.

For anyone who wants real examples of cost-effective protein options for meal prep that won’t spoil quickly, frozen edamame and peas deserve a spot on the list.

Ground turkey and bulk ground beef: Batch-cooking workhorses

Ground meats are some of the most flexible proteins you can buy, and they’re great examples of cost-effective protein options for meal prep when you shop smart.

Buying family packs or bulk ground beef and ground turkey often lowers the price per pound. You can cook a big batch at once, season it differently in portions, and suddenly you have several meal themes for the week.

Simple batch-cooking ideas:

• Brown a large pan of ground turkey with onions and garlic. Season half with taco seasoning for tacos and burrito bowls. Season the other half with Italian herbs for pasta dishes.
• Make a big pot of chili with beans and ground beef. Portion it into containers and freeze some for later weeks.
• Form part of the meat into meatballs and bake them. Use them with pasta, in sandwiches, or over rice.

If you like to cook once and eat multiple times, ground meats are some of the best examples of cost-effective protein options for meal prep.

How to choose the best examples of cost-effective protein options for your week

Now that we’ve walked through many examples of cost-effective protein options for meal prep, how do you pick what actually works for you?

Here’s a simple way to think about it:

• Start with your budget. If money is very tight, lean heavily on eggs, beans, lentils, and canned tuna.
• Consider your cooking comfort level. If you’re a beginner, start with easier proteins like eggs, canned beans, canned fish, and Greek yogurt.
• Factor in your schedule. If you only have one big prep day, choose proteins that reheat well, like chicken thighs, tofu, beans, and ground meats.
• Think about storage. If fridge space is limited, rely more on pantry and freezer proteins (canned fish, beans, lentils, frozen edamame, peas).

Mix and match two or three proteins per week. For example, one week you might build your meals around eggs, chicken thighs, and black beans. Another week, you might use tofu, canned tuna, and Greek yogurt. Rotating through these examples of cost-effective protein options for meal prep keeps things interesting and helps you cover a range of nutrients.

Simple sample meal prep using these protein examples

To make this feel more real, here’s how you might build a 3–4 day meal prep plan using several of the protein sources we’ve talked about.

Protein lineup:

• Eggs
• Chicken thighs
• Black beans
• Greek yogurt

Prep in one session:

• Hard-boil a dozen eggs.
• Roast a tray of chicken thighs with carrots, onions, and potatoes.
• Cook a pot of seasoned black beans (or rinse and season canned beans).
• Portion Greek yogurt into containers with fruit.

How it plays out during the week:

• Breakfast: Greek yogurt with fruit, or two hard-boiled eggs with toast.
• Lunch: Roasted chicken thighs with veggies and potatoes.
• Dinner: Black bean bowls with rice, salsa, and any leftover chicken.
• Snacks: Hard-boiled eggs, extra yogurt, or a small bowl of beans with cheese and salsa.

This is just one example of how these proteins can work together, but you can easily swap in tofu for chicken, lentils for beans, or canned tuna for one of the meals.

FAQ: Real examples of budget-friendly protein for meal prep

What are some quick examples of cost-effective protein options for meal prep if I only shop once a week?
Great examples include eggs, canned beans, lentils, canned tuna or salmon, tofu, Greek yogurt in large tubs, chicken thighs, and frozen edamame. These hold up well in the fridge or pantry for several days.

Can you give an example of a very cheap high-protein meal I can prep on Sunday?
One example of a cheap, high-protein meal is a big pot of chili made with beans and a smaller amount of ground turkey or beef. Add canned tomatoes, onions, and spices. Portion into containers and you’ve got lunches or dinners for most of the week.

Are plant-based proteins really cheaper than meat for meal prep?
Often, yes. Beans, lentils, tofu, and some frozen soy products are strong examples of cost-effective protein options for meal prep because they typically cost less per serving than most meats while still offering plenty of protein.

How can I keep these protein options from getting boring over time?
Change the seasonings and sauces instead of changing the protein every time. For example, chicken thighs can go Mexican-style one week (taco seasoning, salsa), Mediterranean the next (lemon, oregano, garlic), and Asian-inspired the next (soy sauce, ginger, sesame oil). The same trick works with tofu, beans, and ground meats.

Are high-protein snacks like bars or shakes cost-effective for meal prep?
They can be convenient, but they’re usually more expensive per serving than whole-food options like eggs, Greek yogurt, or beans. If you’re on a tight budget, use bars and shakes occasionally and rely mostly on the whole-food examples of cost-effective protein options for meal prep discussed above.

If you start with just two or three of these protein sources and build simple meals around them, you’ll quickly see that eating high-protein, budget-friendly meals doesn’t have to be complicated or expensive. It just takes a few reliable examples, a little planning, and a willingness to repeat your favorites for a few days at a time.