Thursday, March 31, 2016

Frugal High Protein

Sometimes we all need a quick and easy go-to snack or light meal on the cheap.
Perhaps unexpected company drops by and you need a little something-something to snack on.  It may be the end of the month and the grocery budget is depleted (as well as the groceries).  Or maybe you just want something quick and easy that is healthy too.

1 (15 oz.) can of beans - garbanzo, red, pinto, black, etc., drained and rinsed - or 2 C of prepared beans
2 Tbsp. yogurt (or sour cream)
1/2 tsp. chili powder
2 Tbsp. chopped onion (use some onion powder if no onions)
1 Tbsp. lemon juice
1 garlic clove, minced (garlic powder if no garlic)

Place all ingredients in the blender and mix to desired consistency or mash by hand.  Spread on pita bread, whole wheat, or tortillas.
The cost for this will be less than $2.
Will make a great snack, lunch, or light dinner and still be packed with protein.

Tuna  salad can be made with one can of tuna or as many as you desire.  I have no set recipe for it.  If you have no mayo, use ranch dressing or thousand island.  Mix in some pickle relish or chop up some sweet pickles.  I always add some chopped onion and celery if I have it. 
I like to add frozen peas to my salad (mom always did).  You can even make it a little zesty by topping tuna with a little Italian dressing and some chopped olives.
There is no right or wrong way to serve.  Shoot I have even drained tuna and ate it straight from the can.
Serve on bread, or with crackers, or even on a lettuce bowl.  It is super high in protein, inexpensive, and healthy.

We all know peanut butter is high in protein and very filling.  Great in sandwiches with jelly or jam, or sliced bananas.  I like peanut butter with fresh apple wedges (I have had many a lunch of that).  Great on crackers, pita, you name it.  Of course you can cook and bake with it as well.
I try to keep at least 12 jars of peanut butter on hand at all times.  We don't eat it real often, but it sure is handy to have in case of an emergency.

So remember to have plenty of beans, canned tuna, and peanut butter in your pantry.  Should times get bad for whatever reason - you will be able to have some high protein and high fiber meals.  These could be a life saver.
**All 3 of these items can be eaten as is without other ingredients as well.  They are well worth their weight in gold!


  1. These are things I keep at my desk at work - great for an afternoon snack before going home to make dinner. I like the sandwich spread idea, those spices sound good in it.

    1. Great idea. Those things are all filling and good for you. You never know when an emergency might happen and you would have to stay at work for a few days, due to no travel.