Journal · Nutrition · 4 min read
Protein on a budget: 5 meal-prep bowls under $6
Hitting your protein target doesn’t need expensive powders. Here are five bowls our coaches actually eat between sessions, each under six dollars a serve.
The short version
- Batch-cook a kilo of chicken thigh on Sunday.
- Rice, frozen edamame and a bag of greens cover the base.
- Rotate sauces so week two doesn’t feel like week one.
Why bowls work
A bowl is a simple formula: a protein, a carb, something green and a sauce. Once you know the formula you stop needing recipes, and that’s what makes meal prep stick past the first fortnight. Aim for a palm or two of protein per bowl, which lands most people somewhere between 30 and 40 grams.
Five bowls, under $6 each
- Teriyaki chicken. Chicken thigh, jasmine rice, edamame, shredded cabbage, teriyaki and sesame.
- Smoky beef and beans. Lean mince with smoked paprika, black beans, brown rice, corn and a squeeze of lime.
- Tuna poke-ish. Tinned tuna, sushi rice, cucumber, carrot, avocado and a soy-mayo drizzle.
- Chickpea and egg. Roasted chickpeas, two boiled eggs, couscous, spinach and a lemon-yoghurt dressing.
- Peanut tofu. Firm tofu, rice noodles, broccoli, capsicum and a quick peanut-lime sauce.
The Sunday system
Put the rice cooker on first, then the chicken in the oven, then chop vegetables while both cook. Mix two sauces in jars. In about an hour you’ll have ten bowls ready to go: five for lunch, five for after your evening session.
Costs are examples based on supermarket prices and will vary. If you have specific dietary needs, check in with a qualified health professional.
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