Higher protein on a budget can be a huge challenge, especially when looking for recipes that have lower fat, less sugar, and are preferably gluten free. This meal plan is my most requested so I got to work on researching recipes right away. At first, I was disheartened to find so many high protein recipes with such high fat content (I’m not able to eat a diet high in fat). I had to put my pencil and paper down for a few days to clear my head and start over from scratch.
I ended up coming up with some really delicious recipes that I was excited to eat and worked with my budget of about $25. This meal plan was designed to feed just myself breakfast, lunch, and dinner, as a single person for the week, but the recipes are excellent for families of any size. Keep in mind, most of these recipes are lower in calories as well, so be sure to add more foods to suit your personal needs. This plan is designed for inspiration and I encourage you to make adjustments to suit your tastes and nutritional needs.
For step-by-step instructions for the recipes and the complete shopping trip, watch on YouTube here:
Grocery List
Feel free to print this shopping list and bring it with you to the store:
Recipes
Spinach and Cottage Cheese Egg Bake
This spinach and cottage cheese egg bake is unbelievably flavorful! I served this with a banana and ¼ cup of Greek yogurt on the side to complete my breakfast.
Ingredients
Method
- Preheat the oven to 350 degrees F. Grease an 8×8 baking dish with avocado oil or butter and set aside.
- In a mixing bowl, add eggs, cottage cheese, cheddar cheese, spinach, salt, and pepper, and stir until combined. Pour into prepared baking dish and bake for 40-50 minutes or until eggs are set and a toothpick comes out mostly clean when inserted in the center.
- Allow to cool slightly before slicing into 6-8 pieces. Serve and enjoy or freeze in portions, wrapped in parchment, in an airtight container for up to 3 months.
Notes
You can use ½ cup of cottage cheese to eat for the last breakfast this week. I topped mine with some blueberries I had on hand but you can use any fruit you love, or even some honey for a touch of sweetness.
Spinach Cottage Cheese Wraps
I first saw these wraps on a viral video and it looked super easy and quick. Unfortunately, I discovered that the recipes posted didn’t seem to work for me and I ended up with scrambled eggs. I adjusted the recipe and practiced my technique and I was able to make some really delicious high protein wraps! Be sure to watch the video in this blog for the exact technique for making these, as it can be tricky at first.
Ingredients
Method
- In a blender, combine spinach, cottage cheese, eggs, and pepper and blend until combined.
- Heat a nonstick skillet on low heat. Once hot, brush with a small amount of oil, then pour about ¼ of the mixture into the pan. Swirl the pan so the mixture makes a large circle.
- Allow to cook on one side until browned, about 2-4 minutes. Use a spatula to carefully release the edges of the wrap from the pan. Very carefully flip over and brown on the other side.
- Continue with the remaining mixture. Store in an airtight container in the refrigerator, separated with parchment paper, for up to 1 week.
Notes
Tuna Salad Wraps
Tuna is one of my favorite ways to pack a lot of protein into my lunch or dinner and it’s so easy to throw together.
Ingredients
Method
- In a small mixing bowl, add tuna, greek yogurt, garlic powder, onion powder, and pepper and stir until completely combined.
- Divide the tuna mixture into the wraps and top with cheese, spinach, cucumbers, and any other toppings you like. Wrap up the ingredients, serve, and enjoy!
Buffalo Ranch Chickpea Wraps
These high protein buffalo wraps are so delicious and came together in minutes! If you don’t like buffalo or ranch, be sure to substitute with any sauce you love. Chickpeas work with almost any flavor sauce, so be creative!
Ingredients
Method
- Heat a large pan over medium heat and add oil. Add chickpeas, seaon with garlic powder, and saute until crispy, about 6-7 minutes. Add buffalo sauce and continue cooking, stirring frequently, for 1 minute more.
- Meanwhile, in a small mixing bowl, combine cottage cheese, greek yogurt, garlic powder, onion powder, and dried parsley. Spread half the mixture in the center of one wrap and the other half onto the other wrap.
- Place chickpeas evenly in wraps on top of the cottage cheese mixture. Top with spinach and cucumbers. Wrap up, serve, and enjoy!
Chickpea Rotini and Cheese Sauce
I was able to find pasta made from just chickpeas at my local ALDI but if you’re unable to find it, be sure to look for a pasta option that contains higher protein. There are so many gluten free pasta options these days too, so there should be a good fit for almost anyone.
Ingredients
Method
- In a medium pot, boil water and cook noodles as directed on the packaging. Reserve 1 cup of the pasta water for later.
- In a blender, add milk, cottage cheese, half the cheddar cheese, ground mustard, garlic powder, and pepper, and blend until smooth.
- In a large pot, add cheese mixture and heat on medium until hot but not boiling, stirring occasionally.
- Add frozen peas, stir, and continue to cook on low for 4-5 minutes or until peas are cooked through.
- Turn off the heat and stir in the rest of the cheddar cheese until melted.
- Stir in pasta and add ½ cup pasta water. Let mixture set for 5 minutes before serving. If desired, add any additional pasta water until sauce reaches desired consistency. Serve and enjoy!
Bell Pepper Nachos
This recipe has been in my dinner rotation for so long and I never get tired of it. It’s so full of flavor and is super satisfying! Feel free to add cooked ground turkey or beef for added protein, if desired.
Ingredients
Method
- Preheat the oven to 425°
- Place bell pepper wedges in a bowl and toss with oil, salt, black pepper, cumin, chili powder, and garlic powder. You may need to use your hands to evenly coat.
- Place the wedges on a baking sheet in one even layer and bake for 10 minutes. Then set aside.
- Meanwhile, in a large pan, heat 1 Tbsp oil over medium heat. Add black beans, stir, and cook until heated through, about 2-3 minutes.
- Stir in taco seasoning and water. Bring to a boil, reduce heat, and let simmer for 5 minutes or until thickened.
- Fill bell pepper wedges with the bean mixture and then top with cheese. Bake for 10 minutes or until bubbly and cheese is melted.
- Top with desired toppings and enjoy!
For snacks this week, I ate sliced cucumbers, a banana, or some of the leftover Greek yogurt or cottage cheese.
Dessert
The following dessert is just an example of what you can create with some of the leftover ingredients along with what you may have on hand in your refrigerator and pantry. Feel free to look for recipes online for more inspiration!
Ingredients
Method
- In a blender or food processor, add cottage cheese, peanut butter, and honey, if desired. Blend until smooth.
- Pour into a small dish and refrigerate for at least 1 hour or freeze for best results. Serve with optional toppings and enjoy!
Notes
I also tried making some desserts with Aquafaba, also known as chickpea water, from the can of chickpeas I bought for this plan. I haven’t found a recipe that I truly love yet but these Aquafaba meringue cookies turned out, although they were a little too sweet for me. Here the recipe I used in case you’d like to check it out:
https://www.sprinklebakes.com/2020/04/chickpea-water-or-aquafaba-meringue.html
I hope you enjoy the recipes and at least get a few ideas for meals to make in your home! Please let me know if you try anything and what you thought!
Happy Cooking!
Disclaimer: This post is the opinion of the author. Always speak to your doctor before beginning any exercise plan or changes to your lifestyle or diet. The information provided in this post is for entertainment purposes only and is not intended to provide medical, legal, or other professional advice. Read and/or use any of the information from this post at your own risk. Some or all of the links displayed on this site may be affiliate links.
