Budget Protein Archives - High Protein World

Canned Tuna Recipes Beyond Sandwiches: 4 Easy Meals (35–40 g Protein)

November 4, 2026November 4, 2026 by Lorena Ballester

Penne in tomato sauce topped with flaked canned tuna on a white plate on a dark wooden table

Four canned tuna meals beyond the sandwich: tomato penne, a rice bowl, a white bean salad and a Greek yogurt wrap, each with 35–40 g of protein in 15 minutes or less.

Spaghetti with Meat Sauce (27 g Protein)

October 28, 2026October 25, 2026 by Lorena Ballester

Nest of spaghetti with meat sauce and fresh parsley on a white plate

Protein ScoreC

Budget-friendly spaghetti with lean beef meat sauce: 27 g protein for about $2 a serving, plus the real cost, the science of cooked tomatoes and why comfort food comforts.

Lentil Stew (28 g Protein)

October 28, 2026October 25, 2026 by Lorena Ballester

Bowl of high-protein lentil stew with vegetables and grated Parmesan

Protein ScoreB

Cheap, hearty lentil stew with 28 g protein and 10 g fiber per bowl for about $2. Plus why lentils keep you full and what they do for your gut.

Crispy Tofu with Broccoli and Rice (32 g Protein)

November 4, 2026October 21, 2026 by Lorena Ballester

Crispy tofu cubes with garlicky broccoli and white rice in a soy-teriyaki glaze

Protein ScoreC

Crispy tofu with garlicky broccoli and a soy-teriyaki glaze over white rice. About 32 g of protein per serving, ready in 30 minutes, plus 4 sauce variations.