Eating high protein on a budget sounds hard until you see what a can of chickpeas, a pound of ground turkey, or a bag of lentils can actually do for you. This post breaks down one of our favorite go-to meals that delivers 35g of protein, stays under 450 calories, and costs about $2.10 per serving. Let’s get into it.
Why This Recipe Works#
Ground turkey and black beans are one of the best budget protein combos you can build a meal around. Turkey is lean, affordable, and absorbs whatever seasoning you throw at it, and black beans add fiber and extra protein without adding much fat or cost. This is the kind of meal you can make on a Sunday and eat four times during the week without getting bored.
Ingredients#
This recipe makes 4 servings.
- 1 lb 93% lean ground turkey (about $4.50/lb)
- 1 can (15 oz) black beans, drained and rinsed ($0.89)
- 1 cup long grain white rice, dry ($0.40 for this amount)
- 1 cup salsa (jarred is fine, $0.60 for this amount)
- 1 tsp cumin
- 1 tsp garlic powder
- 1 tsp chili powder
- 1/2 tsp smoked paprika
- 1/2 tsp salt
- 1 tbsp olive oil
- 1/2 cup shredded reduced-fat cheddar cheese ($0.50 for this amount)
- 2 cups chicken broth, low sodium ($0.30 for this amount)
Estimated cost per serving: $2.10
Instructions#
Cook the rice according to package directions, but substitute chicken broth for half the water. This adds flavor without extra cost or calories.
While the rice cooks, heat olive oil in a large skillet over medium-high heat. Add the ground turkey and break it up with a spatula.
Cook the turkey for 6 to 8 minutes, stirring occasionally, until fully browned and no pink remains.
Drain any excess liquid from the pan, then add the cumin, garlic powder, chili powder, smoked paprika, and salt. Stir to coat the meat evenly.
Add the black beans and salsa directly to the skillet. Stir everything together and reduce heat to medium-low. Let it simmer for 5 minutes so the flavors come together.
Divide the cooked rice into four meal prep containers or bowls. Top each one with an equal portion of the turkey and bean mixture.
Sprinkle 2 tbsp of shredded cheddar over each bowl and serve warm, or seal the containers and refrigerate for up to 4 days.
Nutrition (Per Serving)#
| Nutrient | Amount |
|---|---|
| Calories | 445 |
| Protein | 35g |
| Carbohydrates | 42g |
| Fat | 11g |
| Cost Per Serving | $2.10 |
Tips#
- Swap the rice for cauliflower rice if you want to cut about 80 calories per serving and add a serving of vegetables. It works really well with the bold seasoning in this recipe.
- Buy ground turkey in bulk when it goes on sale and freeze it in 1 lb portions. This can drop your cost per serving below $1.75 easily.
- Use pinto beans instead of black beans if that is what you have on hand. The protein and fiber content are nearly identical, and the price is usually the same.
- Add a handful of frozen corn in step 5 for extra volume and a little sweetness. It costs almost nothing and stretches each serving without affecting the macros much.
Related Recipes#
- Chicken and Rice Meal Prep Under $2 Per Serving
- High Protein Lentil Soup With 30g Protein Per Bowl
- Greek Yogurt Chicken Salad for Under $2.50
You have everything you need to nail your protein goals this week without spending more than $10 on a full batch of meals. Make it once, and it will probably become a weekly staple.