60 Cheap High Protein Meals: Maximum Protein. Minimum Spend.
Chicken breast, salmon fillets, and protein powder dominate most high-protein cookbooks, but they're far from the cheapest way to hit your protein target. Eggs, lentils, chicken thighs, whole chickens, and canned fish deliver the same or better protein-per-gram value at a fraction of the cost. This book is built entirely around those ingredients, with an approximate cost per serving noted on every single recipe.60 original budget-focused high-protein recipes across four chapters — egg and bean breakfasts, cheap chicken and whole bird meals, stretching more expensive cuts further, and batch-cook one-pot meals — plus a complete budget protein guide ranking every protein source by cost per gram. Protein is listed first in every recipe.Every recipe includes: ✔ Protein, carbs, fat, and calories per serving — protein listed first ✔ Realistic prep and cook times ✔ Approximate cost per serving noted in the ingredients ✔ Clear step-by-step directionsWhat's inside: → Egg & Bean Budget Breakfasts, Under £1 Per Serving (10 recipes) — Whole egg scramble, the cheapest protein breakfast available at around 50p (24g protein). Refried bean and egg breakfast bowl at 60p (22g). Oat and egg protein porridge at 45p (20g). Bulk egg muffins working out to 13p per muffin — 2 muffins delivers 24g protein for around 26p. Porridge with peanut butter at 35p (16g). Tinned sardines on toast at 80p (24g). Egg fried rice using leftover rice at 40p (20g). → Cheap Chicken & Whole Bird Meals (10 recipes) — Whole roast chicken feeding 4-5 people at 80p to £1 per serving — the best per-gram protein value of any whole food in the book (48g protein). Chicken thigh and rice one-pot at 90p (44g). Slow cooker whole chicken soup using a carcass that's nearly free if made after a roast (38g). Budget chicken curry under £1 (42g). Chicken drumstick bake at 70p — drumsticks are consistently the cheapest cut (40g). Whole chicken leg traybake at 75p (42g). → Stretching Cheap Beef, Pork & Canned Fish (10 recipes) — Ground beef and bean bolognese using half the usual amount of meat at 90p (38g protein). Tinned tuna pasta bake under £1, feeding 4 (36g). Canned salmon patties at £1 (32g). Sausage and bean casserole at 75p (30g). Liver and onions at 50p — among the cheapest and most nutrient-dense meat proteins available, frequently overlooked (34g). Canned mackerel and rice bowl at 90p (32g). → Batch-Cook One-Pot Meals, Cheapest Per Serving (10 recipes) — Lentil and vegetable dal at 25p per serving — the cheapest meal in the entire book (20g protein). Big batch chili at 70p, feeding 6 or more (32g). Whole chicken and vegetable pot stretched across 5-6 servings at £1 each (42g). Black bean and rice pot, entirely vegetarian, at 40p (18g). Beef and barley soup at 45p, using barley to stretch a small amount of beef significantly (26g). Mixed bean and vegetable chili, entirely plant-based, at 35p (18g). → The Budget Protein Guide — A complete ranking of every major protein source by cost per gram, from eggs at the top (approximately 3p per gram, the best value protein for most households) through lentils, chicken thighs and whole chicken, tinned fish, cottage cheese, ground meat, canned beans, canned tuna, down to liver — frequently the cheapest meat protein available and exceptionally nutrient-dense. The five core stretching techniques: the bean-stretch method, the whole bird method, the egg-stretch method, the frozen vegetable method, and the batch-cook method. A complete weekly budget protein shopping list totalling approximately £17 for a full week of substantial daily protein across 21 meals — under £1 per meal on average. 38-page PDF. Instant download. Yours forever.
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