Eating more protein does not require building every meal around expensive steaks, protein bars or specialty products.

Many ordinary foods provide useful amounts of protein at relatively low cost, especially when recipes combine ingredients such as lentils, beans, eggs, quark, yogurt, canned fish, chicken and inexpensive grains.

The 15 recipes below use complete ingredient quantities rather than giving only meal ideas.

Cost estimates are illustrative and based on typical supermarket-style prices in Germany in 2026. Actual prices vary by store, brand, package size, promotions, region and date, so use the shelf prices available to you when planning a real budget.

Protein and calorie values are approximate and should be recalculated from your actual products when precise tracking matters.

1. Red Lentil Tomato Pasta

Servings

4

Ingredients

  • 300 g dry wholegrain pasta;
  • 250 g dry red lentils;
  • 800 g canned chopped tomatoes;
  • 1 onion, about 150 g;
  • 2 carrots, about 200 g;
  • 15 ml rapeseed or olive oil;
  • 2 garlic cloves;
  • dried Italian herbs;
  • black pepper.

Method

  1. Cook the pasta according to the package instructions.
  2. Dice the onion and carrots.
  3. Heat the oil and cook the vegetables for several minutes.
  4. Add garlic, lentils and tomatoes.
  5. Add enough water for the lentils to cook.
  6. Simmer until the lentils are soft and the sauce is thick.
  7. Season and serve with the pasta.

Approximate nutrition per serving

About 560 kcal and 26 g protein.

Estimated cost

Roughly €1.10–€1.50 per serving, depending on the pasta, lentils and tomatoes purchased.

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2. Potato, Egg and Quark Bowl

Servings

2

Ingredients

  • 600 g potatoes;
  • 4 eggs;
  • 300 g low-fat quark;
  • 200 g cucumber;
  • 150 g tomatoes;
  • 10 ml rapeseed oil;
  • herbs;
  • black pepper.

Method

  1. Boil the potatoes until tender.
  2. Cook the eggs to your preferred safe doneness.
  3. Mix quark with herbs, pepper and a small amount of water if a thinner consistency is preferred.
  4. Chop cucumber and tomatoes.
  5. Divide potatoes, vegetables and quark between two bowls.
  6. Add two eggs to each serving.

Approximate nutrition per serving

About 570 kcal and 43 g protein.

Estimated cost

Approximately €1.80–€2.30 per serving.

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3. Chicken, Rice and Frozen Vegetable Skillet

Servings

4

Ingredients

  • 600 g boneless chicken thigh or breast;
  • 300 g dry rice;
  • 600 g frozen mixed vegetables;
  • 1 onion;
  • 15 ml rapeseed oil;
  • 20 ml reduced-salt soy sauce;
  • paprika;
  • black pepper.

Method

  1. Cook the rice.
  2. Cut the chicken into small pieces.
  3. Heat the oil and cook the chicken thoroughly.
  4. Add the onion and frozen vegetables.
  5. Cook until the vegetables are hot and tender.
  6. Add soy sauce and seasoning.
  7. Stir in the rice or serve it underneath.

Approximate nutrition per serving

About 600 kcal and 42 g protein.

Estimated cost

Approximately €2.00–€2.80 per serving, with chicken usually accounting for most of the price.

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4. White Bean and Tuna Tomato Stew

Servings

4

Ingredients

  • 3 cans white beans, about 720 g drained;
  • 2 cans tuna in water, about 280 g drained total;
  • 800 g canned chopped tomatoes;
  • 1 onion;
  • 2 carrots;
  • 15 ml olive or rapeseed oil;
  • 2 garlic cloves;
  • paprika;
  • dried herbs;
  • black pepper.

Method

  1. Dice the onion and carrots.
  2. Cook them in the oil until they begin to soften.
  3. Add garlic, tomatoes and beans.
  4. Simmer for about 15 minutes.
  5. Drain the tuna.
  6. Stir it into the stew near the end and heat thoroughly.

Approximate nutrition per serving

About 430 kcal and 37 g protein.

Estimated cost

Approximately €1.80–€2.50 per serving.

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5. Lentil and Egg Curry

Servings

4

Ingredients

  • 300 g dry red lentils;
  • 6 eggs;
  • 400 g canned chopped tomatoes;
  • 300 g frozen spinach;
  • 1 onion;
  • 15 ml rapeseed oil;
  • 1 tablespoon curry powder;
  • 1 teaspoon cumin;
  • water as needed.

Method

  1. Cook the eggs, cool them and peel them.
  2. Dice the onion and cook it in oil.
  3. Add curry powder and cumin.
  4. Add lentils, tomatoes and enough water to cook the lentils.
  5. Simmer until tender.
  6. Add spinach.
  7. Halve the eggs and add them to the curry before serving.

Approximate nutrition per serving

About 450 kcal and 28 g protein.

Estimated cost

Approximately €1.20–€1.70 per serving.

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6. Cottage Cheese Baked Potatoes

Servings

2

Ingredients

  • 600 g potatoes;
  • 400 g cottage cheese;
  • 200 g frozen peas;
  • 150 g tomatoes;
  • 10 ml olive or rapeseed oil;
  • paprika;
  • chives or other herbs;
  • black pepper.

Method

  1. Bake the potatoes until tender.
  2. Cook the peas.
  3. Mix cottage cheese with herbs and pepper.
  4. Split the potatoes.
  5. Fill them with cottage cheese and peas.
  6. Add chopped tomatoes and a small amount of oil.

Approximate nutrition per serving

About 590 kcal and 39 g protein.

Estimated cost

Approximately €1.80–€2.40 per serving.

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7. Chickpea and Chicken Tomato Curry

Servings

4

Ingredients

  • 400 g boneless chicken thigh;
  • 2 cans chickpeas, about 480 g drained;
  • 800 g canned chopped tomatoes;
  • 300 g frozen spinach;
  • 1 onion;
  • 15 ml rapeseed oil;
  • 1 tablespoon curry powder;
  • 1 teaspoon cumin;
  • water as needed.

Method

  1. Cut the chicken into bite-sized pieces.
  2. Cook the onion in oil.
  3. Add chicken and cook until the exterior is no longer raw.
  4. Add spices, tomatoes and chickpeas.
  5. Simmer until the chicken is thoroughly cooked.
  6. Add spinach near the end.
  7. Adjust the consistency with water if necessary.

Approximate nutrition per serving

About 480 kcal and 37 g protein.

Estimated cost

Approximately €1.80–€2.40 per serving.

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8. Savory Quark and Egg Oat Pancakes

Servings

2

Ingredients

  • 250 g low-fat quark;
  • 4 eggs;
  • 120 g rolled oats;
  • 100 ml milk;
  • 150 g grated carrot or zucchini;
  • 10 ml rapeseed oil;
  • herbs;
  • black pepper.

Method

  1. Mix quark, eggs, oats and milk.
  2. Fold in the grated vegetable.
  3. Season with herbs and pepper.
  4. Heat a small amount of oil in a pan.
  5. Cook several smaller pancakes until both sides are browned and the egg mixture is cooked through.

Approximate nutrition per serving

About 520 kcal and 37 g protein.

Estimated cost

Approximately €1.20–€1.70 per serving.

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9. Turkey and Kidney Bean Chili

Servings

4

Ingredients

  • 500 g lean ground turkey;
  • 2 cans kidney beans, about 480 g drained;
  • 800 g canned chopped tomatoes;
  • 1 onion;
  • 2 carrots;
  • 150 g corn;
  • 15 ml rapeseed oil;
  • paprika;
  • cumin;
  • chili powder to taste.

Method

  1. Dice the onion and carrots.
  2. Cook them briefly in oil.
  3. Add the turkey and cook thoroughly, breaking it apart.
  4. Add tomatoes, beans, corn and spices.
  5. Simmer for 15–20 minutes.
  6. Add water if the chili becomes too thick.

Approximate nutrition per serving

About 500 kcal and 43 g protein.

Estimated cost

Approximately €2.00–€2.70 per serving.

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10. Tuna and Pea Pasta

Servings

4

Ingredients

  • 320 g dry wholegrain pasta;
  • 2 cans tuna in water, about 280 g drained;
  • 300 g frozen peas;
  • 300 g plain yogurt;
  • 1 onion;
  • 10 ml rapeseed oil;
  • 15 ml lemon juice;
  • black pepper;
  • dried herbs.

Method

  1. Cook the pasta.
  2. Add the peas during the final few minutes of cooking or cook them separately.
  3. Cook the finely chopped onion in the oil.
  4. Reduce the heat.
  5. Stir in yogurt, tuna, lemon juice and herbs without aggressively boiling the yogurt.
  6. Combine with pasta and peas.

Approximate nutrition per serving

About 510 kcal and 34 g protein.

Estimated cost

Approximately €1.50–€2.10 per serving.

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11. Lentil, Bean and Potato Stew

Servings

6

Ingredients

  • 250 g dry brown or green lentils;
  • 2 cans kidney or white beans, about 480 g drained;
  • 700 g potatoes;
  • 3 carrots;
  • 1 large onion;
  • 800 g canned chopped tomatoes;
  • 15 ml rapeseed oil;
  • 1 litre water or low-salt vegetable stock;
  • paprika;
  • black pepper.

Method

  1. Chop potatoes, carrots and onion.
  2. Cook the onion and carrots briefly in oil.
  3. Add lentils, potatoes, tomatoes and water or stock.
  4. Simmer until the lentils and potatoes are tender.
  5. Add the beans.
  6. Heat thoroughly and season.

Approximate nutrition per serving

About 430 kcal and 21 g protein.

Estimated cost

Approximately €0.90–€1.30 per serving.

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12. Chicken and Red Lentil Soup

Servings

6

Ingredients

  • 500 g boneless chicken thigh;
  • 250 g dry red lentils;
  • 3 carrots;
  • 1 onion;
  • 300 g frozen mixed vegetables;
  • 400 g canned chopped tomatoes;
  • 1.5 litres water or low-salt stock;
  • 15 ml rapeseed oil;
  • paprika;
  • dried herbs;
  • black pepper.

Method

  1. Dice the chicken, carrots and onion.
  2. Cook the onion briefly in oil.
  3. Add chicken and cook until the outside changes color.
  4. Add lentils, tomatoes, carrots and liquid.
  5. Simmer until the chicken is safely cooked and the lentils are tender.
  6. Add frozen vegetables and cook until hot.

Approximate nutrition per serving

About 350 kcal and 31 g protein.

Estimated cost

Approximately €1.30–€1.80 per serving.

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13. Bean, Egg and Rice Skillet

Servings

4

Ingredients

  • 250 g dry rice;
  • 2 cans kidney or black beans, about 480 g drained;
  • 6 eggs;
  • 300 g frozen mixed vegetables;
  • 1 onion;
  • 15 ml rapeseed oil;
  • paprika;
  • cumin;
  • black pepper.

Method

  1. Cook the rice.
  2. Cook the onion and vegetables in oil.
  3. Add the beans and heat thoroughly.
  4. Add the cooked rice.
  5. Make spaces in the mixture and add the eggs.
  6. Cook until the eggs reach a safe doneness.
  7. Season before serving.

Approximate nutrition per serving

About 530 kcal and 24 g protein.

Estimated cost

Approximately €1.10–€1.60 per serving.

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14. Quark, Oat and Berry Breakfast Bowl

Servings

2

Ingredients

  • 500 g low-fat quark;
  • 120 g rolled oats;
  • 250 g frozen berries;
  • 200 ml milk;
  • 20 g sunflower seeds;
  • cinnamon.

Method

  1. Divide the quark between two bowls.
  2. Stir in milk to reach the desired consistency.
  3. Add oats.
  4. Thaw the berries safely or heat them and allow them to cool as preferred.
  5. Add berries, sunflower seeds and cinnamon.

Approximate nutrition per serving

About 530 kcal and 39 g protein.

Estimated cost

Approximately €1.50–€2.10 per serving.

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15. Baked Bean, Egg and Potato Tray

Servings

4

Ingredients

  • 800 g potatoes;
  • 2 cans beans such as kidney or white beans, about 480 g drained;
  • 8 eggs;
  • 400 g canned chopped tomatoes;
  • 300 g frozen spinach;
  • 1 onion;
  • 15 ml rapeseed oil;
  • paprika;
  • black pepper.

Method

  1. Cut the potatoes into small cubes.
  2. Toss them with oil and roast until almost tender.
  3. Add onion, beans, tomatoes and spinach.
  4. Return the tray to the oven until everything is hot.
  5. Make eight spaces and crack in the eggs.
  6. Continue cooking until the eggs reach a safe doneness.
  7. Divide into four portions.

Approximate nutrition per serving

About 510 kcal and 27 g protein.

Estimated cost

Approximately €1.20–€1.70 per serving.

Example grocery basket

A practical way to use these recipes is to buy ingredients that appear repeatedly instead of shopping for 15 unrelated meals.

A basic basket could include:

  • dry lentils;
  • canned beans;
  • eggs;
  • low-fat quark;
  • cottage cheese;
  • oats;
  • rice;
  • wholegrain pasta;
  • potatoes;
  • canned tomatoes;
  • frozen vegetables;
  • frozen spinach;
  • onions;
  • carrots;
  • seasonal vegetables;
  • chicken;
  • several cans of tuna.

You do not need every ingredient at once.

Choose three or four recipes that share several ingredients and build the week's shopping list around them.

Which protein foods tend to be budget-friendly?

Price varies, so there is no permanent cheapest source.

However, several foods often provide useful protein without requiring premium products.

Dry lentils

They are shelf-stable, expand substantially during cooking and can form the main protein component of soups, curries and pasta sauces.

Beans and chickpeas

Canned versions are convenient, while dry legumes can sometimes reduce the cost further when cooked in larger batches.

Eggs

Eggs can provide protein while also working as the main ingredient in inexpensive meals.

Quark and cottage cheese

In Germany and some other European markets, plain quark can provide a large amount of protein for its price.

Chicken

Chicken is usually more expensive than legumes but can still fit a low-cost high-protein meal when the portion is combined with grains, potatoes and vegetables.

Canned tuna

Tuna can be useful for occasional quick meals, although price varies considerably by brand and can.

Compare price per usable amount, not only package price

A €1.50 package is not automatically cheaper than a €2.50 package if it contains much less food.

For recipe budgeting, the relevant calculation is:

ingredient cost used = package price × amount used ÷ package amount

For example, if a 500 g bag of lentils costs €1.80 and a recipe uses 250 g:

€1.80 × 250 ÷ 500 = €0.90

The recipe uses €0.90 worth of lentils.

Repeat the calculation for major ingredients to estimate the total recipe cost.

Cost per serving

After calculating the recipe cost:

cost per serving = total recipe cost ÷ number of servings

If a pot costs approximately €6.40 to make and provides four realistic servings:

€6.40 ÷ 4 = €1.60 per serving.

This is more useful than calling a recipe "cheap" without defining the serving size.

Do not ignore serving size to make a recipe look cheaper

A €0.70 serving is not a bargain if the serving is too small to function as a realistic meal.

The recipes above use practical meal-sized portions rather than dividing one pot into an artificially large number of servings.

Individual needs still differ.

Use meat as one component rather than the entire meal

A budget high-protein meal does not need 250–300 g of meat per person.

Combining a moderate amount of meat with:

  • beans;
  • lentils;
  • grains;
  • potatoes;
  • vegetables

can increase the total amount of food while keeping costs more manageable.

For example, chicken and chickpea curry uses both animal and plant protein instead of relying only on chicken.

Frozen vegetables can reduce waste

Fresh vegetables are not automatically expensive, and frozen vegetables are not automatically cheaper.

But frozen vegetables can be useful when food waste is a problem because you can remove only the amount required and return the rest to the freezer.

Compare the actual local prices and the amount you realistically consume.

Store brands can be useful

A lower-priced store-brand product may work just as well in a recipe when its relevant characteristics are comparable.

Check:

  • package size;
  • drained weight;
  • ingredient list where relevant;
  • nutrition information;
  • price per kilogram or litre.

Do not assume two products are identical merely because they belong to the same category.

Batch cooking can lower practical costs

Cooking four or six portions at once does not magically reduce the price of every ingredient.

The benefit is often indirect:

  • fewer emergency takeaway meals;
  • better use of opened packages;
  • easier use of leftovers;
  • less repeated cooking;
  • more predictable portions.

Freeze extra portions when the recipe is suitable.

Protein estimates are not targets

The protein figures in this article describe the recipes.

They are not a recommendation that every person needs the same amount of protein at every meal.

Protein requirements depend on factors such as body size, age, activity and physiological circumstances.

Prices change

Food prices vary over time and between locations.

The cost ranges in this article are examples for planning, not guaranteed current supermarket prices.

For an accurate budget:

  1. use the current price from your supermarket;
  2. calculate the amount actually used;
  3. divide the recipe cost by realistic servings;
  4. update frequently purchased ingredients when prices change.

Final takeaway

Cheap high-protein cooking works best when you stop searching for one perfect inexpensive protein food.

Instead, combine several ordinary low-cost ingredients across the week:

  • lentils;
  • beans;
  • eggs;
  • quark;
  • oats;
  • rice;
  • potatoes;
  • frozen vegetables;
  • moderate portions of chicken or canned fish.

A recipe is genuinely budget-friendly only when both the ingredient cost and the serving size make sense.

Use the 15 recipes as complete starting points, then substitute equivalent ingredients according to local prices and what you already have at home.

Sources