Protein Recipes 80 grams - Non Veg Source

80 Gram Protein Recipes

Creating high-protein meals on a budget is definitely achievable by focusing on cost-effective protein sources. Here are three recipes designed to provide around 100 grams of protein while keeping costs low:

1. Budget-Friendly Chicken and Lentil Stew

Ingredients:

300 grams (10.5 oz) chicken breast (62 grams of protein)

1 cup lentils (18 grams of protein)

1 large carrot, diced (1 gram of protein)

1 onion, chopped (1 gram of protein)

2 cloves garlic, minced

4 cups chicken broth (4 grams of protein)

1 tablespoon olive oil

1 teaspoon cumin

1 teaspoon paprika

Salt and pepper to taste

Total Protein: Approximately 86 grams

Instructions:

Heat the olive oil in a large pot over medium heat.

Add the chopped onion and garlic, and sauté until the onion is translucent.

Add the diced carrot and chicken breast, and cook until the chicken is browned.

Stir in the lentils, cumin, paprika, salt, and pepper.

Pour in the chicken broth and bring to a boil.

Reduce the heat and let it simmer for about 25-30 minutes, until the lentils are tender and the chicken is fully cooked.

Serve hot.

2. High-Protein Egg and Bean Scramble

Ingredients:

6 large eggs (36 grams of protein)

1 cup black beans (15 grams of protein)

1 cup kidney beans (15 grams of protein)

1 onion, chopped (1 gram of protein)

1 bell pepper, chopped (1 gram of protein)

1 cup spinach (1 gram of protein)

1 tablespoon olive oil

Salt and pepper to taste

Total Protein: Approximately 69 grams

Instructions:

Heat the olive oil in a large skillet over medium heat.

Add the chopped onion and bell pepper, and sauté until softened.

Stir in the black beans and kidney beans, and cook until heated through.

Add the spinach and cook until wilted.

In a bowl, beat the eggs with a little salt and pepper, then pour into the skillet.

Cook, stirring frequently, until the eggs are fully scrambled and cooked.

Serve hot.

3. Protein-Packed Tuna and Chickpea Salad

Ingredients:

2 cans of tuna in water, drained (48 grams of protein)

1 can chickpeas, drained and rinsed (15 grams of protein)

1 cup cooked quinoa (8 grams of protein)

1 cucumber, diced (1 gram of protein)

1 bell pepper, diced (1 gram of protein)

1/4 cup chopped red onion (1 gram of protein)

2 tablespoons olive oil

1 tablespoon lemon juice

Salt and pepper to taste

Total Protein: Approximately 74 grams

Instructions:

Cook the quinoa according to package instructions and let it cool.

In a large bowl, combine the drained tuna, chickpeas, diced cucumber, bell pepper, and red onion.

Add the cooled quinoa to the bowl.

Drizzle with olive oil and lemon juice, then season with salt and pepper.

Toss everything together and serve.

Cost-Saving Tips

Buy in Bulk: Purchase items like lentils, beans, and quinoa in bulk to save money.

Frozen Vegetables: Use frozen vegetables when fresh ones are more expensive.

Canned Foods: Opt for canned beans and tuna as they are typically more affordable and have a long shelf life.

Sales and Discounts: Look for sales on chicken breasts and eggs to reduce costs further.

These recipes balance cost and protein content, providing nutritious and high-protein meals without breaking the bank. Adjust portions and ingredients based on availability and personal preference to meet the 100-gram protein target if needed.

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