2 High-Protein Meals on a Budget | Easy Lunch & Dinner Recipes

2 budget, high-protein and cozy meals — super easy, super affordable, and perfect for busy days.

Meat and Veggie Rice Soup -
(5 servings)

Nutrition per Serving (1 of 5):
Calories: 310 kcal, Protein: 16 g, Fat: 17 g, Carbohydrates: 22 g

Ingredients:
2 tbsp olive oil
1 onion, diced
2 garlic cloves, minced
450g (1 lb) ground meat
1 green bell pepper, diced
1 cup (120g) frozen green peas
½ cup (100g) uncooked long grain rice
4-5 cups (~ 1000ml) vegetable broth (or water)
1 tsp salt, or to taste
1/2 tsp black pepper, or to taste
1/3 tsp red pepper, or to taste
1 tsp Italian seasoning
1/2 cup (100g) light cream
4-5 cups (~60g) kale, chopped into small pieces
juice of 1/2 small lemon

Method:
1. In a large pot, heat 1 tablespoon of olive oil over medium heat. Add the ground meat and cook for 5 minutes, breaking it up into small pieces.
2. Add the diced onion and minced garlic and cook for 3-4 minutes, until the onion becomes softened.
3. Add the diced green bell pepper and cook for an additional 2-3 minutes, until slightly tender.
4. Stir in the frozen green peas, uncooked rice, season with salt, black pepper, red pepper and Italian seasoning. Sauté for 1-2 minutes.
5. Pour in broth or water and bring to a boil. Tnen reduce the heat to low and simmer for 15 minutes, or until the rice is cooked.
6. Add the chopped kale and light cream and cook for another 3-4 minutes.
7. Finally, add the lemon juice and adjust the seasoning if needed.
9. Serve hot and top with cheese.
Store the leftovers in a container in the fridge for up to 5 days


Easy Pesto White Bean Pasta -
(2-3 servings)

Nutrition per Serving (1 of 2):
Calories: ~630 kcal, Protein: ~25 g, Fat: ~25 g, Carbohydrates: ~75 g

Ingredients:
140 g (about 5 oz or 1½ cups) pasta (spaghetti, fusilli or penne)
200 g (7 oz or about 6 cups) fresh spinach or 100 g (3.5 oz or 3 cups packed) kale
30 g (1 cup loosely packed) fresh basil
1 can (400 g / 15 oz) white beans, drained
30 g (¼ cup) grated Parmesan
30 g (¼ cup) cashews, almonds or pistachios
Zest of 1 lemon
2 tbsp lemon juice
1 garlic clove
1 tsp salt
1 tsp ground black pepper

Method:
1. Cook 140g (5 oz) pasta as directed on the package.
2. Pour boiling water over the spinach and let it sit for 30-60 second to soften. Then rinse with cold water and squeeze out excess water.
3. In a blender, add: squeezed spinach, 2 tbsp lemon juice, lemon zest, garlic clove, black pepper to taste, drained white beans, nuts and pasta water.
4. Blend until smooth.
5. Mix the sauce with cooked pasta.
6. Top with choped almond or cashew.
7. Serve pasta immediately and enjoy!

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Budget meal | high protein lunch | dinner ideas | quick pasta | meal prep | meat and rice soup | healthy recipes




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