You want more protein. Your wallet wants more money.
Who wins? You do—because eating high-protein doesn’t mean emptying your bank account. Forget overpriced supplements or fancy cuts of meat.
The real MVP is your pantry. Beans, lentils, canned tuna—these unsung heroes pack a protein punch without the guilt trip at checkout. And the best part?
Everything here costs less than $10. No excuses. Let’s get you fueled.
Why This Recipe Slaps
This isn’t just another “healthy” recipe that tastes like cardboard.
It’s cheap, easy, and actually filling. You’re getting 20+ grams of protein per serving, minimal prep time, and flavors that don’t make you regret your life choices. Plus, it’s customizable—so even picky eaters won’t whine.
Ingredients You Already Own (Probably)
- Canned black beans ($1.29) – 14g protein per cup
- Lentils (dry) ($1.99) – 18g protein per cup cooked
- Canned tuna in water ($2.49) – 20g protein per can
- Peanut butter ($3.99) – 8g protein per 2 tbsp
- Oats ($2.99) – 5g protein per ½ cup
- Eggs ($2.99) – 6g protein per egg
Total damage?
Under $10. Mic drop.
How to Make It: No Chef Skills Required
- Rinse the beans and lentils. Unless you enjoy bloating. Drain the tuna too.
- Cook the lentils. Boil 1 cup lentils in 2 cups water for 15-20 minutes.
Don’t burn them—we’re not making charcoal art.
- Mix the protein base. In a bowl, combine 1 cup beans, 1 cup cooked lentils, and 1 can tuna. Stir like you mean it.
- Add the oats. Toss in ½ cup oats for texture. Yes, it’s weird.
Yes, it works.
- Drizzle with peanut butter. Melt 2 tbsp peanut butter with a splash of water, then pour it over the mix. Congrats, you just made sauce.
- Top with eggs. Hard-boil 2 eggs, chop them, and sprinkle on top. For extra credit, fry them.
Storage: Because Leftovers Are Life
Store this in an airtight container in the fridge for up to 4 days.
Want to freeze it? Skip the eggs—they get weird. Reheat in the microwave or eat it cold like a savage.
Your call.
Why This Recipe Wins
It’s high-protein, high-fiber, and low-cost. You’re full for hours, your muscles get what they need, and your wallet stays happy. Plus, it’s versatile—eat it as a bowl, wrap it in a tortilla, or shovel it straight from the container.
No judgment.
Common Mistakes (Don’t Be That Person)
- Using expired canned goods. Check the date. Food poisoning isn’t a protein supplement.
- Overcooking lentils. Mushy lentils = sad meals.
- Skipping the peanut butter. It’s the flavor glue. Don’t argue.
Swaps for the Fussy Eaters
Don’t like tuna?
Use canned chicken or chickpeas. Hate peanut butter? Tahini or Greek yogurt works. Oats too weird?
Try quinoa. The point? Adapt and survive.
FAQs: Because People Always Ask
Can I use fresh beans instead of canned?
Sure, if you have 2 hours to kill soaking and boiling them.
Canned beans exist for a reason—laziness wins.
Is this recipe keto-friendly?
Nope. Too many carbs. But if you’re keto, you’re probably used to disappointment by now.
Can I meal prep this for the week?
Absolutely.
Just keep the eggs separate until you’re ready to eat. Nobody likes soggy eggs.
What if I’m allergic to peanuts?
Swap for sunflower seed butter. Same protein, zero throat-closing drama.
Final Thoughts
Eating high-protein on a budget isn’t rocket science.
It’s about using what’s cheap, shelf-stable, and actually edible. This recipe checks all the boxes. Now go make it—your gains (and your bank account) will thank you.
