High Protein Vegetarian Meal Under $4
Barley & Lentil Mushroom Bake + Garlic Egg White Frittata*
*Note: This recipe is part of my Nutrient Compass framework, which highlights likely nutrient focus areas for different eating styles and training needs. It’s a coaching tool, not a medical protocol or diagnostic system.
This meal pairs lentils and barley—two nutrient-dense, high-fiber staples—with mushrooms and spinach for extra minerals and antioxidants. The garlic egg white frittata boosts the protein content while keeping fat low, making this a perfect post-training recovery meal.
It’s ideal for:
Athletes needing lean protein and glycogen replenishment
Older athletes supporting recovery with magnesium, iron, and folate
Families looking for hearty vegetarian meals that satisfy
Ingredients (Serves 4)
For the Barley & Lentil Mushroom Bake
1.5 cups cooked pearl barley
2 cups cooked green lentils
2 cups mushrooms, sliced*
1 medium onion, diced
2 cloves garlic, minced
2 tbsp olive oil
½ cup low-fat cheese
Salt, pepper, and thyme to taste
For the Garlic Egg White Frittata
8 large egg whites
2 cloves garlic, minced
2 cups fresh spinach
Salt and pepper to taste
Preparation
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: ~50 minutes
Step 1 – Cook the Barley & Lentils
Cook barley and lentils separately until tender (can be prepped ahead).
Step 2 – Build the Mushroom Bake
In a skillet, sauté onion, garlic, and mushrooms in olive oil until softened.
Stir in lentils and barley, season with thyme, salt, and pepper.
Transfer mixture to a greased baking dish, sprinkle cheese on top.
Bake at 375°F (190°C) for 20 minutes until lightly golden.
Step 3 – Make the Egg White Frittata
Whisk egg whites with salt and pepper.
In a skillet, sauté garlic and spinach until wilted.
Add egg whites and cook on low heat until set.
Nutrition Breakdown (Per Serving, ~4 servings)
Macros:
Calories: ~351
Protein: 23.5 g
Carbohydrates: 44.5 g
Fat: 8.7 g
Fiber: 12 g
Key Micronutrients:
Iron: ~2 mg (lentils, spinach)
Magnesium: ~65 mg (lentils, spinach, barley)
Folate: ~80 mcg (lentils, spinach)
Selenium: ~20 mcg (mushrooms, egg whites)
Vitamin K: ~70 mcg (spinach)
Potassium: ~200 mg (mushrooms, spinach, lentils)
Calcium: ~25 mg (cheese, spinach)
Budget-Friendly Breakdown
Estimated cost: $13 total / ~$3.25 per serving.
Lentils: $1.50
Barley: $2.00
Mushrooms: $3.00
Onion & garlic: $1.00
Spinach: $3.00
Egg whites: $2.00
Cheese: $1.50
Final Thoughts
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This protein-packed vegetarian bake with eggs is hearty, nutrient-dense, and budget-conscious. Each serving provides:
23+ grams of protein
12 grams of fiber
A spectrum of recovery-supportive micros (iron, magnesium, folate, selenium)
Perfect for older athletes or anyone needing lean protein and nutrient density without overspending.
