Cheap High-protein Meals

Consuming protein-rich meals can help promote satiety and aid weight control, MayoClinic.com notes. However, many protein sources, such as tuna steak, lamb and certain cuts of beef, can be costly. This can make planning high-protein meals a challenge if you are on a tight budget. Fortunately, a number of cheap high-protein meals can give you the protein you crave without the high grocery bill.

Bean Salad

Bean salad is a protein-rich meal that contains one of the best protein values out there -- beans-- along with inexpensive ingredients, such as vinegar and green bell peppers. Beans such as chickpeas, cannelloni beans and black beans are excellent sources of dietary protein and soluble fiber. Soluble fiber helps slow digestion and can lower elevated cholesterol levels. A single cup of black beans contains more than 40 grams of dietary protein. Opt for dry beans, as these tend to be significantly cheaper than canned varieties.

Lentil Soup

Lentils are another dirt-cheap source of dietary protein. Consuming just one cup of pink lentils gives you body nearly 50 grams of dietary protein, the USDA reports. Lentil soup combines presoaked lentils, raw tomatoes, water and seasonings. Serve lentil soup with whole-wheat bread and a garden salad for a complete high-protein lunch or dinner.

Eggs

Eating egg protein at breakfast can help control your appetite throughout the day. Eggs are also relatively inexpensive when compared with meat and dairy-based protein sources. Make an omelet with eggs and inexpensive vegetables, such as sliced onions and tomatoes, for a healthy, protein-rich breakfast. To provide an added boost, serve your omelet with whole-grain oats.

Tofu Burritos

Tofu is a complete protein source that's much less expensive than meats. Consuming soy during a weight-loss bout can help you lose more fat and lower your cholesterol more than cutting calories alone, notes the June 2007 issue of "Nutrition." To make tofu burritos at home, combine black beans, crumbled tofu, sliced tomatoes and lettuce in a whole-wheat wrap.

References

• MayoClinic.com: Are High-protein Diets Safe for Weight Loss?
• U.S. Department of Agriculture: Nutrient Database
• Nutrition: Effectiveness of a Soy-based Compared With a Traditional Low-calorie Diet on Weight Loss and Lipid Levels in Overweight Adults; F.H. Liao, et al.; July 2007
• "International Journal of Obesity"; Egg Breakfast Enhances Weight Loss; J.S. Vander Wal, et al.; August 2008