Welcome to the high-protein, high-fiber budget guide! I hope you’ve been enjoying the first two posts of this series. If you missed them, you can find the introductory post with my master food lists here and my personal day of eating here (spoiler alert: I hit 156g of protein and 50g of fiber in that one!).
For this post, I really wanted to show you that eating healthier doesn’t have to break the bank. My goal was to build a full day of eats for under $10 using at least some fresh, whole foods.
I also recognize that your time is just as valuable as your money. These meals are quick, easy, and offer make-ahead options so you aren't spending your entire evening in the kitchen. Best of all? You won't be running from store to store. While grocery shopping is a favorite pastime of mine, I know it isn’t for everyone. Everything in today’s post is regularly available at Aldi.
If you haven’t stepped into an Aldi in a while, I urge you to check it out! It takes a few visits to learn the layout, but you can now look up items on their website beforehand. Plus, because the stores are small and the cashiers are lightning-fast, it’s a very efficient shopping experience once you know your way around.
The Breakdown
For each meal, I priced out every single item used (down to the cent!) with the exception of basic seasonings like cinnamon, salt, pepper, garlic, and onion powder. To be safe, I added an extra $0.10 to the daily total to cover those pantry staples which should be wayyy more than enough.
Breakfast: Baked Protein Pancake with Blueberries
Stats: 31g Protein | 10g Fiber
Cost: $2.45
I LOVE this recipe. It is perfect to make ahead and reheat for those busy mornings.
Instructions:
- Preheat your oven to 425°F.
- In a blender, combine:
- 40g Quick Oats (approx. 1/2 cup)
- 4g Brown Sugar or your favorite sweetener (approx. 1 tsp)
- 4g Vanilla Extract (approx. 1 tsp)
- 120g Liquid Egg Whites (approx. 1/2 cup)
- 113g 2% Cottage Cheese (approx. 1/2 cup)
- A pinch of cinnamon
- Blend until smooth.
- Pour into a prepared cake pan. (I recommend lining it with parchment paper for easy cleanup, but butter or non-stick spray works too!)
- Top with 170g (1 cup) of frozen blueberries.
- Bake for 20 minutes, rotating the pan halfway through for even cooking.
Pro Tip: This price includes a serving of butter and syrup, but this pancake is also awesome topped with a dollop of vanilla Greek yogurt for even more protein!
Lunch: Avocado Tuna Salad with Peppers & Carrots (ugly, but awesome)
Stats: 46g Protein | 10g Fiber
Cost: $3.54
I’ll be the first one to say it, this is NOT an attractive dish. But it is so tasty!! And the avocado in the guacamole is full of healthy fats and 4g of fiber. If tuna isn’t your thing this is also great with shredded chicken or turkey breast, I do that often for variety. I used tuna pouches for this, but you can save even more money using the cans and draining. I just prefer the convenience of the pouches.
Instructions: Mix 2 pouches of tuna with one packet of guacamole and a pinch of salt and garlic. (I like to add a dash of hot sauce for a little kick!) Use the tuna mixture as a dip for half a bell pepper and carrot chips (this was about 5 oz, most of a really big one) . I’ve also included an ounce of cheddar cheese on the side for extra protein, though you could easily swap that for a hard-boiled egg.
Dinner: Chicken Stir-Fry with “Fried” Cauli-Rice Blend
Stats: 58g Protein | 10g Fiber
Cost: $3.68
This meal is a go to of mine! You can make it ahead and reheat.
Instructions:
- The "Fried" Rice: Preheat oven to 400°F. Defrost a bag of riced cauliflower in the microwave for one minute. In a bowl, mix two servings of the rice with 30ml (2 tbsp) of soy sauce and granulated garlic and onion. Spread on a parchment-lined sheet pan and bake for 20 minutes, stirring halfway through.
- The Base: Prepare one serving of brown rice according to the package directions. Once the cauliflower is done, mix the two together.
- The Veg: Use half a package of stir-fry vegetables. You can steam them in the microwave or toss them in the oven with the cauliflower.
- The Protein: I meal-prep my chicken in bulk (see my method here). For this plate, I used 5 oz of cooked chicken breast. Mix it all together and enjoy!
Pro tip: I normally make this in 2 servings (ie make the whole bag of riced cauliflower and stir fry veggies) and just add the protein later and adjust to what I need to hit my protein goal for the day.
Daily Totals: 135g Protein | 30g Fiber
Total Cost: $9.77
How to Save Even More:
- Buy Family Packs: I priced the chicken based on a standard pack, but the family packs can save you up to $1.00 per pound.
- Watch the Ads: Aldi posts their weekly ads on Wednesdays. Stock up on meats when they go on sale and freeze them. I find freezing them after they are cooked saves the most time later!
Check back next week for a full day of meatless high-protein and high-fiber eats!
