Meal prepping can be a fantastic way to save time and money, especially when it comes to protein sources. Here are three diverse and practical examples of cost-effective protein options that you can easily incorporate into your meal prep routine.
Lentils are a fantastic source of protein, and they are incredibly budget-friendly. They cook quickly and can be used in a variety of dishes.
For a simple meal prep idea, cook a large batch of lentils at the beginning of the week. Pair them with roasted vegetables, greens, and a dressing of your choice to create delicious power bowls that are packed with nutrients. Lentils provide fiber and protein, making them a filling option.
Example: Cook 1 cup of dried lentils in 3 cups of water for about 20-25 minutes until tender. Divide them into meal prep containers with 1 cup of roasted sweet potatoes, 1 cup of mixed greens, and a drizzle of olive oil and balsamic vinegar. This meal can be stored in the fridge for up to five days.
Notes: You can switch up the vegetables based on what’s in season or on sale. Try adding quinoa or brown rice for an extra protein boost.
Canned tuna is an often-overlooked protein option that is both affordable and versatile. It’s perfect for quick lunches or snacks, and it requires no cooking!
A simple tuna salad can be made by mixing canned tuna with Greek yogurt, mustard, diced celery, and some spices. This can be served on whole-grain bread, with crackers, or on a bed of greens for a low-carb meal prep option.
Example: Take two cans of tuna and drain them. Mix with ½ cup of Greek yogurt, 1 tablespoon of mustard, 1 diced celery stalk, salt, and pepper to taste. Portion into containers and serve with whole grain crackers or lettuce leaves. This can last in the fridge for about three days.
Notes: Feel free to add in other vegetables like bell peppers or onions for extra crunch. You can also use canned salmon or chicken as an alternative.
Eggs are an excellent and economical source of protein that can be turned into a variety of meal prep options. Egg muffins are a great way to use up leftover vegetables and make a convenient grab-and-go breakfast or snack.
Whisk together eggs and your choice of vegetables, then pour the mixture into muffin tins and bake. These can be made in bulk and stored in the refrigerator or freezer.
Example: Preheat your oven to 350°F (175°C). Whisk together 6 eggs, 1 cup of chopped spinach, ½ cup of diced tomatoes, and ¼ cup of shredded cheese. Pour the mixture into a greased muffin tin and bake for 20-25 minutes until set. Once cooled, store them in the fridge for up to a week or freeze for longer storage.
Notes: Customize your muffin ingredients with whatever vegetables you have on hand. You can also add cooked meat or beans for additional protein.
These examples of cost-effective protein options for meal prep not only help you save money but also make your weeknight meals easier and healthier. Happy prepping!