Let’s be real: trying to eat high-protein while watching your calories (and your wallet) can feel impossible sometimes.
Between overpriced meal prep services and “fit food” packaging that screams €8 for 20g of protein, it’s easy to think healthy eating = expensive eating.
But here’s the truth: with the right combos and a little prep, you can eat macro-friendly, delicious meals under €5, every single day.
Below you’ll find 10 BudgetGains favorites that keep your protein high, calories low, and savings strong 💸
💡 All prices are based on Dutch supermarket averages (Albert Heijn & Jumbo, October 2025). Costs are calculated per serving.
🥙 Tuna Wrap with Greek Yogurt Sauce
💰 €3.20 | 410 kcal
Macros: 45g protein • 28g carbs • 10g fat • 5g fiber • 4g sugar
Ingredients (1 serving)
1 can of tuna in water (120g drained)
1 whole-wheat wrap
50g Greek yogurt (0%)
Half a cucumber, diced
1 teaspoon mustard
1 teaspoon lemon juice
Lettuce, pepper, and salt
Instructions
Mix the tuna, yogurt, mustard, lemon, pepper, and salt in a bowl. Spread on the wrap, add cucumber and lettuce, and roll it up tightly. Cut in half and enjoy.
💡 Tip: Keep the tuna mixture in the fridge for up to two days. Assemble fresh before eating so the wrap stays crisp.
🍚 Chicken Rice Bowl with Veggies
💰 €4.60 | 480 kcal
Macros: 42g protein • 45g carbs • 12g fat • 6g fiber • 5g sugar
Ingredients (1 serving)
100g chicken breast
80g basmati rice
100g frozen broccoli
Half an onion, chopped
1 teaspoon olive oil
Soy sauce, garlic, and pepper to taste
Instructions
Cook the rice according to the package. In a pan, sauté the chicken and onion in olive oil until golden. Add broccoli and soy sauce and stir until everything is hot and coated. Serve the chicken mix over the rice.
💡 Tip: Cook two extra portions — this meal keeps for three days in the fridge or one month in the freezer.
🥞 Cottage Cheese Pancakes
💰 €2.90 | 360 kcal
Macros: 38g protein • 25g carbs • 9g fat • 3g fiber • 6g sugar
Ingredients (1 serving)
100g cottage cheese
1 egg and 2 egg whites
30g oats
Half a banana
Cinnamon or vanilla extract
Instructions
Blend everything until smooth. Heat a non-stick pan and pour small rounds of batter. Cook each side for 2–3 minutes. Serve with banana slices or berries.
💡 Tip: Store in the fridge for three days or freeze between sheets of baking paper.
🍤 Shrimp Stir-Fry with Cauliflower Rice
💰 €4.40 | 420 kcal
Macros: 40g protein • 22g carbs • 13g fat • 4g fiber • 3g sugar
Ingredients (1 serving)
100g frozen shrimp
150g cauliflower rice
Half a red bell pepper, sliced
1 garlic clove
1 teaspoon olive oil
Soy sauce and chili flakes
Instructions
Cook the shrimp in olive oil until pink. Add garlic, cauliflower rice, and bell pepper. Season with soy sauce and chili flakes and cook for five minutes.
💡 Tip: Keeps well for two days in the fridge.
🥚 Egg White Omelette with Spinach and Feta
💰 €2.70 | 300 kcal
Macros: 34g protein • 10g carbs • 8g fat • 2g fiber • 2g sugar
Ingredients (1 serving)
4 egg whites and 1 whole egg
40g light feta cheese
A handful of spinach
1 teaspoon olive oil
Instructions
Whisk the eggs with a pinch of salt and pepper. Heat olive oil in a pan, pour in the eggs, and add spinach and feta. Fold and cook until firm.
💡 Tip: Perfect for breakfast or post-workout. Best eaten fresh.
🥗 Lentil and Tuna Salad
💰 €3.30 | 430 kcal
Macros: 36g protein • 35g carbs • 11g fat • 8g fiber • 4g sugar
Ingredients (1 serving)
1 can of lentils (drained)
Half a can of tuna
50g Greek yogurt
Tomato and cucumber, diced
Herbs of choice
Instructions
Mix everything in a large bowl. Add salt, pepper, and lemon juice.
💡 Tip: Great for meal prep. Tastes even better the next day.
🍝 Protein Pasta with Tomato and Basil Sauce
💰 €4.80 | 470 kcal
Macros: 40g protein • 50g carbs • 9g fat • 7g fiber • 5g sugar
Ingredients (1 serving)
75g protein pasta
80g lean minced turkey
100g tomato sauce
1 garlic clove
Fresh basil
1 teaspoon olive oil
Instructions
Cook the pasta. In another pan, cook the turkey with garlic and olive oil. Add tomato sauce and basil, simmer, and combine with pasta.
💡 Tip: Freezes beautifully in single portions.
🫓 Greek Chicken Pita Pocket
💰 €4.20 | 440 kcal
Macros: 42g protein • 32g carbs • 10g fat • 5g fiber • 4g sugar
Ingredients (1 serving)
100g chicken breast
1 whole-wheat pita
50g Greek yogurt
Garlic, lemon, oregano
Lettuce and tomato
Instructions
Grill or pan-cook the chicken and season with garlic, lemon, and oregano. Slice it, spread Greek yogurt on the pita, and fill with chicken, lettuce, and tomato.
💡 Tip: Make a large batch of chicken for wraps and salads through the week.
🍓 Cottage Cheese Bowl with Berries and Almonds
💰 €3.10 | 380 kcal
Macros: 32g protein • 30g carbs • 12g fat • 3g fiber • 9g sugar
Ingredients (1 serving)
150g cottage cheese
50g frozen berries
10g almonds
A drizzle of honey or stevia
Instructions
Mix cottage cheese and berries in a bowl. Top with almonds and honey.
💡 Tip: Keep almonds separate if you prep ahead so they stay crunchy.
🥦 Beef and Broccoli Stir-Fry (Lean Version)
💰 €4.90 | 490 kcal
Macros: 46g protein • 35g carbs • 13g fat • 5g fiber • 4g sugar
Ingredients (1 serving)
100g lean beef strips
100g broccoli
50g red bell pepper
1 garlic clove
1 teaspoon olive oil
Soy sauce and chili
Instructions
Cook the beef in olive oil until browned. Add garlic, vegetables, and soy sauce. Stir until everything is tender.
💡 Tip: Best eaten fresh, but can be kept in the fridge for two days.
🧩 How to Keep It Cheap (and Still Delicious)
✅ Buy frozen meat & veggies — >same nutrients, half the price
✅ Stock up on tuna, lentils, and Greek yogurt during promotions
✅ Use an air fryer for less oil and faster prep
✅ Freeze leftovers in portion containers —> zero waste
✅ Buy spices in bulk for flavor variety without cost
🛒 My Favorite BudgetGains Kitchen Staples
💬 Final Thoughts
Building muscle or losing fat doesn’t have to break the bank. It just takes smart planning and a few cheap ingredients that actually work.
Start with one recipe, prep two extra portions, and soon your fridge will be full of BudgetGains-approved meals that hit your macros and your wallet goals.
Budget gains = real gains. 💪
BUDGET GAINS 
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