13 Meals Built on Canned Beans and Lentils (Cheapest Protein in the Store)
Thirteen dinners and lunches built on canned beans, chickpeas, and lentils — the cheapest protein on the shelf, with macros and per-serving costs.
At roughly a dollar a can, beans are the cheapest protein in the grocery store — cheaper per gram than eggs, chicken, or anything in the freezer aisle. The catch is that most people own three cans and zero plans for them.
Here are thirteen: chilis, curries, bowls, and skillets where the beans are the point, not the filler. Costs and macros listed for every one.
The list
1. Chicken Enchilada Casserole
36g protein510 cal$1.90/serving50 min
All the saucy, cheesy joy of enchiladas stacked lasagna-style, no rolling required.
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2. Turkey Burrito Bowl
34g protein380 cal$1.80/serving25 min
Seasoned ground turkey, rice, beans, and fresh toppings served in a bowl with lime crema for a customizable Mexican-inspired dinner.
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3. Ground Beef and Bean Skillet
34g protein380 cal$1.80/serving28 min
One-pan comfort: seasoned ground beef and kidney beans simmered until thick and rich, perfect over rice or with cornbread.
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4. Turkey and Black Bean Skillet
46g protein490 cal$2.50/serving25 min
Seasoned ground turkey combined with black beans, tomatoes, and peppers in one skillet, a protein-rich meal ready in 25 minutes.
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5. Spicy Chipotle Beef Rice Bowl
38g protein520 cal$2.10/serving20 min
Ground beef seasoned with smoky chipotle and lime, served over cilantro rice with black beans and fresh toppings.
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6. Black Bean Quesadillas
18g protein480 cal$1.00/serving15 min
Smashed black beans, salsa, and plenty of melted cheddar griddled crisp, a meatless dinner ready in fifteen minutes.
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7. White Bean Tuna Salad
32g protein320 cal$1.80/serving15 min
Creamy white beans paired with flaky tuna and fresh herbs, a Mediterranean lunch that's protein-rich and deeply satisfying.
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8. Beef and Bean Burritos
35g protein620 cal$2.00/serving30 min
Warm flour tortillas wrapped around seasoned beef, creamy beans, and melty cheddar, a handheld dinner everyone can hold onto.
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9. Hearty Turkey Chili
35g protein390 cal$2.00/serving40 min
Lean ground turkey simmered with beans and warm spices, all the big chili flavor with a lighter footprint.
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10. Bean and Cheese Burritos
19g protein520 cal$1.10/serving20 min
Creamy refried pinto beans and gooey cheddar rolled tight and toasted golden, the comfort classic of Tex-Mex.
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11. Turkey Taco Rice Bowl
36g protein490 cal$2.10/serving22 min
Seasoned ground turkey in a taco-spiced rice bowl with pinto beans, crispy corn tortilla strips, and all the fixings.
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12. Taco Soup
29g protein420 cal$1.70/serving35 min
A hearty, dump-and-simmer soup of beef, beans, corn, and taco spices topped with all your favorite fixings.
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13. White Chicken Chili
34g protein410 cal$2.00/serving40 min
Creamy, gently spicy chili loaded with shredded chicken, white beans, and corn, topped with all the good stuff.
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Every recipe above comes from the Anychef library of 1,700+ recipes, each with cost per serving and full macros — browse every black bean recipe and every lentil recipe. Or skip the browsing entirely: scan your fridge with the Anychef app and get recipes built from what you already have, macros and grocery list included.
