5 high protein meals to fuel your muscles on a budget


when is he coming to me Meal preparationYou often can’t have everything.

By that, we mean that most budget-friendly meal prep plans often fall short when it comes to flavor (there’s only so much chicken and rice that one person can eat). And most delicious meal prep plans can cost you money and effort.

That’s why we created the $5 for $50 meal plan that offers up to a week of delicious, high-protein meals for around $50.

Each plan builds itself on two essential proteins, which work into meals to reheat and eat throughout the work week.

This month: Pork and Beans – Proof that you can eat like your boss on a budget.

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We think you have cooking oil and seasoning. For the rest, we make it easy. Just click this Link Instacart will do the rest.

But if you need the full list:

1 pound minced pork
1/3 cup uncooked quinoa
1 can of black beans (14 ounces)
1 (14 ounce) can pinto beans
1 (15 ounce) can chickpeas
1 package cheddar cheese (60z)
1 (28 ounce) can tomato puree
2 packages (5.3 ounces) plain Greek yogurt
1 packet taco seasoning
1 cherry tomato
2 red peppers
2 medium sized zucchini
1 cucumber
1 small red onion
1 bunch fresh dill
1 lemon
2 green onions
1 can of corn (8.5 ounces)
1 (12 ounce) package whole wheat pasta
1 small yellow onion

prepare it

Cook these key ingredients to lay the foundation for your five meals.

Pork Chili
In a large skillet over medium heat, heat 2 teaspoons oil. Cook 1 cup chopped yellow onion and ½ pound ground pork until browned, about 5 minutes. add 1 chopped and seeded sweet red pepper with 1 chopped zucchini; Cook 4 minutes more. Stir in 1/2 can corn, 1 can black beans, 1 12-cup canned mashed tomatoes, 1 tablespoon taco seasoning, and ¼ teaspoon salt. Simmer over low heat for 15 minutes, stirring occasionally.

Pork and bean balls
Heat the oven to 400 degrees Fahrenheit. Place a butter paper on a large baking tray. In a large bowl, mash half a can of pinto beans. Mix 12 pounds of ground pork, 12 teaspoons salt, 12 teaspoons cumin powder, and 14 teaspoons black pepper. shape meatballs the size of a golf ball; Add to baking sheet. Roast until browned, about 15 minutes.

Add-ons

1. Cook 2 ounces of whole-wheat pasta according to package directions. Sit aside.

2. Cook 1/3 cup quinoa according to package directions. Sit aside. (You are now in success.)

3. Using a spiral tool or a serrated peeler, cut a small zucchini into thin, pasta-like strips. Sit aside.

4. In a small bowl, combine 1 cup plain Greek yogurt, 1/4 cup chopped dill, 2 teaspoons lemon peel, 1 tablespoon lemon juice, and a pinch of salt. Sit aside.

bundle of

Now stock up on the food you made to reheat different meals throughout the week.

1. Chili Mac

Men's Health 5 for 50

Laura Murray

Add a layer of pasta, half of the cayenne pepper, and ¼ cup of shredded cheddar cheese. microwave until heated through; Add chopped green onions.

Nutrition per serving: 928 calories, 48g protein, 83g carbs (17g fiber), 45g fat.

2. Zoodles Meatballs

5 for 50 men's health

Laura Murray

Pack half the meatballs, ½ can pinto beans, 1 cup canned mashed tomatoes, and 1 tablespoon taco seasoning. Put the zoodles in another container. Pour the reheated meatball mixture over the zoodles.

675 calories, 46g protein, 65g carbs (18g fiber), 26g fat

3. Rotating Meatball Bowl

5 for 50 men's health

Laura Murray

In a large bowl, place half of the quinoa, half of the meatballs, half of a package of chickpeas, 1/2 cup of cherry tomatoes, 1/2 cup of chopped cucumber, and 1 tablespoon of chopped red onion. Separately pack half of the yogurt dressing and spread it over the salad before serving.

803 calories, 59g protein, 78g carbs (18g fiber), 28g fat.

4. Medium style chickpea jar

5 for 50 men's health

Laura Murray

In a large glass bowl, add 1/4 of the yogurt sauce, 14 cans of chickpeas, half of the remaining quinoa, 14 cups of sliced ​​cherry tomatoes, 14 cups of chopped cucumber, and 2 tablespoons of chopped red onion. Repeat with another layer of the same amount of each ingredient. When it’s time to eat, pour everything into a plate or dig directly into the jar.

428 calories, 29g protein, 71g carbs (15g fiber), 4g fat

5. Stuffed chili

5 for 50 men's health

Laura Murray

Add half the amount of cayenne pepper and a third of a cup of shredded cheddar cheese. In a separate bowl, place half of the seeded sweet red pepper, cut sides up. Cover the bowl of peppers with a paper towel and microwave on high for 5 minutes. Heat the chili until hot. stuff the pepper halves with hot pepper; Top with cheese.

895 calories, 47g protein, 75g carbs (18g fiber), 45g fat

A version of this article originally appeared in the November 2022 issue of men’s health.


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