High Protein Lebanese Meals on a Budget
By the Mahabati team4 min read
Familiar Lebanese meals with lentils, beans, eggs, yogurt and chicken, plus practical ways to plan lunches and keep the grocery bill in check.
Eating more protein can get expensive when every meal starts with meat or chicken. Add protein bars and special snacks to the shopping list, and the bill grows quickly.
You can start with food you already buy. Lentils, chickpeas, beans, eggs and dairy all give you ways to add protein to everyday meals. Meat and chicken can still be part of the week, without being the centre of every lunch.
Here are a few familiar Lebanese meals to build on.
Mujadara with laban on the side
A pot of mujadara is a good place to start. Lentils, rice or bulgur, onions and a little patience with the browning.
The lentils contribute protein, while rice or bulgur helps make it a filling meal. Serve it with plain laban and a tomato and cucumber salad.
If you want more protein, look at how much lentil is actually in your recipe. A plate that is mostly rice will be different from one with a generous share of lentils. The bowl of laban matters too.
Make enough for another lunch if you know you will eat it. Put the extra portion aside before serving, so tomorrow’s meal is already sorted.
Foul with an egg and fresh vegetables
Foul does not have to stay at the breakfast table. With lemon, cumin, garlic and olive oil, it makes an easy lunch too.
Add a boiled egg, cut up a tomato and cucumber, and put some bread on the table. It is a useful option when you want a proper meal without cooking several dishes.
Canned beans save time. Dried beans may work out cheaper, depending on local prices and the fuel needed to cook them. Compare the amount you will actually use before buying a large bag.
Fasolia with rice and a spoon of laban
Fasolia is often cooked with meat, but beans can also be the main ingredient.
Cook them in tomato sauce with onions, garlic and the seasoning you normally use. Serve with rice and, if you like it, some plain laban on the side.
If your family prefers fasolia with meat, you can use a smaller amount for flavour and keep a generous portion of beans in each serving. You do not need to change the whole recipe at once.
The same idea works with chickpea stews. Start with a dish your household already enjoys and adjust it to suit your budget.
Chicken with freekeh
Chicken can still fit into a careful food budget. Compare the price of different cuts, along with how much edible meat each gives you. A pack with bones and skin is not directly comparable to boneless meat by weight alone.
For lunch, combine chicken with freekeh and vegetables. Serve the chicken in pieces or shred it through the dish so it is easier to divide between plates.
Keep track of the portions. Adding more grain stretches the dish, but it does not give every person more chicken.
An omelette for the days you need something quick
Some days, you need lunch in fifteen minutes.
An omelette with leftover vegetables, a little cheese if you have it, and bread on the side can do the job. Spinach, mushrooms, onions and peppers all work.
Use what is already in the fridge before buying ingredients for one recipe. Half an onion and a handful of parsley are enough to get started.
If someone at home does not eat eggs, plain yogurt with a chickpea salad is another simple option.
Compare the cost of a meal, not just the packet
A cheaper packet is only useful if it gives you enough servings and gets eaten.
Before shopping, choose a few lunches and check what is already at home. Buy ingredients you can use in more than one dish. Laban can go beside mujadara, into a cucumber salad or onto the breakfast table. Eggs can cover a quick lunch as well as breakfast.
Be realistic about cooking time, too. Dried beans need planning. Canned beans cost more in some shops but may be the option you actually use on a busy day.
How much protein is in these meals?
That depends on the recipe and serving size.
A small side of hummus and a full chickpea salad are different portions. Labneh and yogurt also vary between products. If you are tracking protein, use the nutrition label and measure the amount you eat rather than relying on the dish name.
Our guide to Lebanese foods with protein explains more about familiar ingredients and dishes.
For the days you need someone else to cook, check the Mahabati weekly menu. If you have a specific protein target, ask about the dish and portion before ordering.
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