Think eating healthy is expensive? Think again. You can eat 35g+ protein for less than $3 per meal. Perfect for students and anyone on a budget.
I made 5 meals for only $14 total. Here’s how.
Why This Works:
Rice = cheap energy, Black Beans = cheap protein + fiber, Shredded Chicken = lean protein, Eggs = cheapest protein ever.
The 5 Meals (all same base but different seasoning):
MEAL 1: Classic Chicken Rice & Beans – 38g Protein / $2.80
Ingredients for 1 meal: 150g cooked white rice, 100g black beans (canned), 120g shredded chicken breast, 1 boiled egg, pinch salt, lime.
Macros: 38g Protein, 52g Carbs, 12g Fat, 465 Cal
Cost: $2.80
How to:
- Cook 450g rice for 3 meals at once.
- Boil 6 eggs.
- Cook 500g chicken breast with salt and shred it.
- Open 2 cans black beans, rinse.
- Assemble 3 boxes as in the photo. Store 3 days in fridge.
MEAL 2: Spicy Mexican Style – 37g / $2.85
Same base + add salsa + cumin + chili powder.
MEAL 3: Lemon Garlic – 38g / $2.80
Same base + lemon juice + garlic powder + parsley.
Meal Prep Tips:
- Cook Sunday, eat until Wednesday.
- Freeze 2 boxes for Thursday/Friday.
- Keep boiled eggs separate until eating.
Shopping List for 5 Meals ($14):
- Rice 1kg: $1.5
- Black beans 2 cans: $2
- Chicken breast 600g: $6
- Eggs 6: $1.5
- Limes, cilantro, salt: $3
Total Protein for week: 190g per day for $14!
This is how you build muscle without breaking the bank. Save this for your next grocery run.
Keywords: cheap high protein meals, budget meal prep, student meal prep, high protein under $3
