Hitting your protein goals doesn’t have to drain your wallet. These budget protein sources each cost under $1 per serving and deliver 25 grams of protein or more, making them the backbone of any smart meal prep routine. We’re building a simple, satisfying High-Protein Egg and Lentil Bowl that costs about $0.85 per serving and packs in 32 grams of protein.
Why This Recipe Works#
Eggs and lentils are two of the most protein-dense, affordable foods you can buy at any grocery store. Lentils bring fiber and plant-based protein while eggs add complete amino acids and healthy fat to keep you full longer. Together they create a balanced, filling meal that works for breakfast, lunch, or dinner.
Ingredients#
- 3 large eggs ($0.30)
- 1/2 cup dry green or brown lentils ($0.20)
- 1 cup low-sodium chicken or vegetable broth ($0.15)
- 1/2 cup canned diced tomatoes ($0.10)
- 1/4 cup diced yellow onion ($0.05)
- 1 tsp olive oil ($0.03)
- 1/2 tsp garlic powder
- 1/2 tsp cumin
- 1/4 tsp smoked paprika
- Salt and pepper to taste
- Optional: hot sauce or plain Greek yogurt for topping
Estimated cost per serving: $0.85
Instructions#
- Rinse the lentils under cold water and pick out any debris. Add them to a small saucepan with the broth and bring to a boil. Reduce heat, cover, and simmer for 18 to 20 minutes until tender.
- While the lentils cook, heat olive oil in a skillet over medium heat. Add the diced onion and cook for 3 to 4 minutes until softened.
- Stir in the diced tomatoes, garlic powder, cumin, and smoked paprika. Cook for another 2 minutes, stirring occasionally.
- Once the lentils are done, drain any excess liquid and stir them into the tomato and onion mixture. Season with salt and pepper.
- Push the lentil mixture to the sides of the skillet to create space in the center. Crack the eggs directly into the pan.
- Cook the eggs to your liking, either scrambled into the lentils or left as sunny-side up on top.
- Serve hot, topped with hot sauce or a dollop of Greek yogurt if you want an extra protein boost.
Nutrition (Per Serving)#
| Nutrient | Amount |
|---|---|
| Calories | 410 |
| Protein | 32g |
| Carbs | 38g |
| Fat | 13g |
| Cost Per Serving | $0.85 |
Tips#
- Batch cook the lentils. Make a full cup of dry lentils at the start of the week and store them in the fridge for up to 5 days. This cuts your daily prep time down to about 5 minutes.
- Swap the eggs if needed. Two ounces of canned tuna or sardines work as a direct substitute and keep the cost even lower, around $0.60 per serving.
- Season generously. Lentils absorb flavor well, so don’t be shy with the spices. Taste and adjust after combining everything in the skillet.
- Add spinach or frozen veggies. A handful of frozen spinach or mixed vegetables stirs in easily and adds micronutrients without meaningfully changing the cost or macros.
Related Recipes#
- 5-Ingredient High-Protein Tuna Rice Bowl
- Cheap Chicken Thigh Meal Prep for the Week
- Greek Yogurt Protein Bowls Under $2
You don’t need expensive supplements or fancy cuts of meat to build a high-protein diet on a budget. Start with staples like eggs, lentils, canned fish, and Greek yogurt, and you’ll have more than enough to hit your goals every single day.