When you’re working to make more nutritious choices, protein is your friend. It’s not magic bullet or wonder nutrient (those don’t exist), but in general, prioritizing lean protein in your meal plan helps you feel fuller and more satisfied.
But isn’t protein expensive? It’s true certain forms of protein, like supplements (powders, bars, etc.) and organic, grass-fed meats, can be on the pricier side. But there are also plenty of budget-friendly options. These recipes use versatile and protein-rich ingredients like canned tuna, beans and Greek yogurt to elevate your meal plan without draining your bank account.
Tuna in Avocado Power Bowls
Prep time: 10 min. Total time: 10 min. Servings: 1
Packed with protein and flavor, this recipe is perfect for a light and gluten-free lunch or dinner.
Ingredients
- 1 large ripe avocado, halved and pitted
- 3 oz. pouch tuna in water, drained
- 1 T. red onion, finely chopped
- 2 T. cucumber, diced
- 1/4 c. cherry tomatoes, halved
- 1/2 T. fresh cilantro, chopped
- 1 t. lime juice
- Salt-free seasoning blend, to taste
- Black pepper, to taste
Directions
- Carefully cut an avocado lengthwise, then scoop out a little bit of flesh from both halves to create room for the tuna filling. Chop the scooped avocado and set aside.
- In a medium bowl, combine the drained tuna pouch, red onion, cucumber, cherry tomatoes, cilantro and chopped avocado.
- Drizzle lime juice over the tuna mixture and gently toss until well combined. Season with salt-free seasoning blend and black pepper to taste.
- Spoon the tuna mixture into the avocado halves.
Nutrition Information
Per serving: 414 calories (261 from fat), 29 g total fat (4 g saturated fat), 35 mg cholesterol, 315 mg sodium, 22 g carbohydrates, 14 g fiber, 1 g sugar, 20 g protein. Exchanges: 1 vegetable, 3 protein, 6 fat
Rosemary Roasted Chicken, Carrot & Potato
Prep time: 15 min. Total time: 1 hour Servings: 2
Easy one-pan meal featuring tender, seasoned chicken breast paired with frozen diced potatoes and carrots. The aromatic rosemary and garlic will make you swoon.
Ingredients
- 2 boneless, skinless chicken breasts (8 oz. total)
- 1½ c. frozen diced potatoes (without extra oils, e.g. Simply Potatoes)
- 1 c. carrots, chopped
- ¼ c. red onions, chopped
- 2 T. olive oil
- 2 t. fresh rosemary, minced
- 1 clove garlic, minced
- ½ t. paprika
- Salt-free seasoning blend, to taste
- Black pepper, to taste
- Fresh parsley for garnish
Directions
- Preheat oven to 400°F.
- Pat chicken breasts dry, then place on a pan lined with parchment paper. Set aside.
- Using a small bowl, whisk together oil, rosemary, seasonings and garlic. Set aside.
- In a mixing bowl, combine potatoes, carrots and onion.
- Drizzle half of the oil mixture over the bowl of vegetables, then toss to coat evenly.
- Sprinkle the remaining oil mixture over chicken breasts.
- Arrange mixed vegetables in a single layer around chicken breasts on pan.
- Roast in preheated oven for 35 to 40 minutes, or internal temperature of chicken reaches 165°F and potatoes and carrots are tender. Stir halfway through the cooking time for even roasting.
- Remove the pan from oven, then let it rest a few minutes before serving. Garnish with fresh parsley.
Nutrition Information
Per serving: 403 calories (163 from fat), 18 g total fat (2 g saturated fat), 30 mg cholesterol, 326 mg sodium, 24 g carbohydrates, 3 g fiber, 3 g sugar, 21 g protein. Exchanges: ½ vegetable, 1½ starch, 3 protein, 3 ½ fat
Mashed Black Bean Melty
Prep time: 10 min. Total time: 25 min. Servings: 2
Sandwiched between corn tortillas, black beans are the protein star of this flavorful vegan and gluten-free dish.
Ingredients
- 1 c. black beans, drained and rinsed
- 2 T. bell peppers, diced
- 2 T. red onion, diced
- ½ t. cumin
- ¼ t. chili powder
- ¼ t. garlic powder
- 2 corn tortillas
- 1 t. olive oil
- 2 T. reduced-fat cheese, shredded
- Salt-free seasoning blend, to taste
- Black pepper, to taste
- Salsa and avocado slices, for serving (optional)
Directions
- Preheat oven to 350°F.
- In a bowl, mash the black beans with a fork, leaving some chunks for texture.
- Mix in peppers, onion, cumin, chili powder, garlic powder, salt-free seasoning blend and black pepper.
- Place corn tortillas on a pan lined with parchment paper and brush both sides of the tortillas with olive oil.
- Spoon black bean mixture and cheese onto one tortilla.
- Add second tortilla on top of bean mixture.
- Bake in preheated oven for 15 to 20 minutes, or until cheese is melted and tortillas are golden brown.
- Slice melt into wedges and serve. Top with salsa and 2 T. of avocado, if desired.
Nutrition Information
Per serving: 209 calories (47 from fat), 5 g total fat (2 g saturated fat), 9 mg cholesterol, 285 mg sodium, 31 g carbohydrates, 6.5 g fiber, 0.5 g sugar, 11 g protein. Exchanges: ½ vegetable, 2 starch, 2½ protein, 1 fat
Lean, Green & Protein Salad
Prep time: 10 min. Total time: 10 min. Servings: 1
- 2 c. salad greens
- ¼ c. mukimame (shelled edamame), cooked and cooled
- 2 T. almonds, sliced
- 1 hard-boiled egg, sliced
For the dressing:
- 1 T. olive oil
- 1 T. lemon juice
- 1 t. Dijon mustard
- 1 t. honey
Directions
- On a plate, top greens with mukimame and almonds. Set aside.
- In a small bowl, whisk together salad dressing ingredients.
- Drizzle the dressing over the salad, then toss gently to coat.
- Top salad with sliced egg and enjoy.
Per serving: 428 calories (237 from fat), 27 g total fat (3 g saturated fat), 212 mg cholesterol, 78 mg sodium, 30 g carbohydrates, 4 g fiber, 19 g sugar, 14 g protein. Exchanges: 2 vegetable, 2 protein, 5 fat, 1 free
Vanilla Banana-berry Protein Oatmeal
Prep time: 5 min. Total time: 8 min. Servings: 1
Who says oatmeal is boring? This blend of oats, fruit and creamy yogurt is a tasty and satisfying way to start the day.
Ingredients
- ½ c. old-fashioned oats
- 1 c. water
- ¼ c. frozen blueberries
- ½ c. nonfat vanilla Greek yogurt
- 1 small banana, sliced
- 1 T. almond butter
- Sprinkle of cinnamon
Directions
- In a small saucepan, bring water to a boil. Stir in oats and reduce heat to medium-low. Cook for 5 minutes, stirring occasionally.
- Remove oatmeal from heat and set aside.
- In a bowl, mix cooked oats with yogurt.
- Top with blueberries, banana slices, almond butter and a sprinkle of cinnamon.
Per serving: 427 calories (105 from fat), 12 g total fat (0 g saturated fat), 2 mg cholesterol, 154 mg sodium, 64 g carbohydrates, 5 g fiber, 23 g sugar, 17 g protein. Exchanges: 1½ fruit, ½ protein, 2 fat, 1 free
Want more great recipes? See all of our Recipes of the Month.
This article was written by Maggie Thorison, freelance content for TOPS, and was originally featured in the July/August 2024 issue of TOPS News magazine. All recipe photos were taken by Dave Zylstra, Senior Designer for TOPS News.
All exchange values are approximate. When an optional or additional ingredient is offered, exchange values may change.
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