What to Cook Today: January Meal Planner

byRossi Voss
0

Stuck on What to Cook? January Meal Planner
Stuck on What to Cook? January Meal Planner



Stuck on what to cook? Here are day-by-day January ideas you can make with an Instant Pot, Air Fryer, Stockpot, or Ninja Speedi. Save this post and come back anytime you’re out of ideas.

Featured Books: 100 Beginner’s Instant Pot Bean & Grain Cookbook · Stockpot Cookbook: 139 Simple and Hearty Recipes · 100 Beginners Instant Pot Sauce Recipes

January Meal Rotation

Beginner-Friendly Recipes

1. Red Lentil Dal + Rice (Instant Pot)

  • Time: 25 mins
  • Cost: $1.50 per serving
  • Protein: 18g per serving
  • Ingredients: 1 cup red lentils, 1 onion chopped, 3 garlic cloves, 1 tbsp ginger, 1 tsp cumin, 1 tsp turmeric, 3 cups vegetable broth, ½ can coconut milk, salt & pepper, rice to serve
  • Steps: Add all ingredients to Instant Pot. Seal → High Pressure 10 mins → Natural release 5 mins. Serve over rice. Freeze leftovers.
  • Book Plug: Instant Pot Bean & Grain Cookbook

2. Turkey Chili (Stockpot / Instant Pot)

  • Time: 40 mins (25 mins Instant Pot)
  • Cost: $2.50 per serving
  • Protein: 28g per serving
  • Ingredients: 1 lb ground turkey, 1 onion, 2 bell peppers, 3 garlic cloves, 1 can diced tomatoes, 1 can tomato sauce, 1 can kidney beans, 1 cup corn, 1 tbsp chili powder, 1 tsp cumin, 1 tsp smoked paprika, salt & pepper
  • Steps: Stockpot: Brown turkey + veggies, add remaining ingredients, simmer 30 mins. Instant Pot: Sauté first → Seal → Manual 10 mins → Quick release. Freeze extras.
  • Book Plug: 100 Instant Pot Turkey Recipes

3. Black Beans & Quinoa Bowls (Instant Pot)

  • Time: 30 mins
  • Cost: $1.80 per serving
  • Protein: 16g per serving
  • Ingredients: 1 cup black beans, 1 cup quinoa, 1 onion, 1 bell pepper, 2 garlic cloves, 1 tsp cumin, 3 cups broth, cilantro & lime
  • Steps: Cook beans and quinoa in Instant Pot 25 mins. Toss with sautéed onion & peppers. Serve with lime & cilantro.
  • Book Plug: Instant Pot Bean & Grain Cookbook

4. Chicken Shawarma Bowls (Air Fryer)

  • Time: 20 mins
  • Cost: $3.00 per serving
  • Protein: 26g per serving
  • Ingredients: 2 chicken breasts cubed, 2 tbsp shawarma sauce, 1 tbsp olive oil, 1 bell pepper, 1 zucchini, 2 cups rice/quinoa
  • Steps: Toss chicken with sauce + oil. Air Fryer 375°F 12–15 mins with veggies. Serve over rice/quinoa.
  • Book Plug: Air Fryer Rotisserie Recipes

5. Tomato Tortellini Soup (Stockpot)

  • Time: 30 mins
  • Cost: $2.00 per serving
  • Protein: 12g per serving
  • Ingredients: 1 package cheese tortellini, 1 can diced tomatoes, 1 onion, 2 garlic cloves, 4 cups broth, 1 tsp Italian seasoning, spinach optional
  • Steps: Sauté onion + garlic, add tomatoes, broth, seasonings → simmer 15 mins. Add tortellini + spinach, cook 5–7 mins.
  • Book Plug: Stockpot Cookbook

6. Rotisserie-Style Chicken Bites (Air Fryer)

  • Time: 20 mins
  • Cost: $3.20 per serving
  • Protein: 28g per serving
  • Ingredients: 2 chicken breasts, 1 tbsp olive oil, 2 tsp paprika, 1 tsp garlic powder, 1 tsp onion powder, salt & pepper
  • Steps: Toss chicken in oil + spices. Air Fry 12–15 mins at 375°F. Serve with roasted veggies or rice.
  • Book Plug: Air Fryer Rotisserie Recipes

7. Pinto Bean Sweet Potato Chili (Instant Pot)

  • Time: 35 mins
  • Cost: $2.00 per serving
  • Protein: 15g per serving
  • Ingredients: 1 cup pinto beans, 1 large sweet potato cubed, 1 bell pepper, 1 cup corn, 1 tsp chili powder, ½ tsp cumin, 3 cups broth
  • Steps: Sauté sweet potato + pepper 5 mins. Add beans + broth + spices → Seal Instant Pot 25 mins → Quick release. Serve over rice.
  • Book Plug: Instant Pot Bean & Grain Cookbook

8. Greek Lemon Chicken & Rice (Instant Pot)

  • Time: 35 mins
  • Cost: $3.50 per serving
  • Protein: 30g per serving
  • Ingredients: 2 chicken breasts, 1 cup rice, juice of 1 lemon, 1 tsp oregano, 1 tsp garlic powder, 2 cups broth
  • Steps: Sauté chicken 5 mins, add rice, broth, lemon juice, and spices → Seal 10 mins High Pressure → Quick Release.
  • Book Plug: Instant Pot Bean & Grain Cookbook

9. Vegetable Barley Stew (Stockpot)

  • Time: 45 mins
  • Cost: $2.00 per serving
  • Protein: 14g per serving
  • Ingredients: 1 cup barley, 2 carrots, 2 celery stalks, 1 onion, 1 bell pepper, 4 cups broth, 1 tsp thyme, salt & pepper
  • Steps: Sauté onion + veggies 5 mins. Add barley + broth + seasoning → simmer 35–40 mins until tender.
  • Book Plug: Stockpot Cookbook

10. Turkey Meatballs in Marinara (Air Fryer)

  • Time: 30 mins
  • Cost: $3.00 per serving
  • Protein: 25g per serving
  • Ingredients: 1 lb ground turkey, 1 egg, ¼ cup breadcrumbs, 1 tsp garlic powder, 1 cup marinara sauce
  • Steps: Mix meatballs, form 12 pieces. Air Fry 12–15 mins 375°F. Toss with warm marinara.
  • Book Plug: Air Fryer Rotisserie Recipes

11. Chickpea Coconut Curry (Instant Pot)

  • Time: 30 mins
  • Cost: $1.90 per serving
  • Protein: 17g per serving
  • Ingredients: 1 can chickpeas, 1 can coconut milk, 1 onion, 2 garlic cloves, 1 tbsp curry powder, 1 tsp turmeric, 1 cup spinach
  • Steps: Sauté onion + garlic → Add remaining → Seal Instant Pot 10 mins → Quick Release. Stir in spinach.
  • Book Plug: Instant Pot Bean & Grain Cookbook

12. Roast Turkey Breast & Carrots (Air Fryer)

  • Time: 35 mins
  • Cost: $4.00 per serving
  • Protein: 32g per serving
  • Ingredients: Turkey breast, 3 carrots, 1 tbsp olive oil, 1 tsp rosemary, 1 tsp garlic powder, salt & pepper
  • Steps: Coat turkey + carrots with oil & spices → Air Fry 180°C/360°F 25–30 mins. Rest before serving.
  • Book Plug: Air Fryer Rotisserie Recipes

13. Pizza-Style Flatbreads (Air Fryer)

  • Time: 20 mins
  • Cost: $1.50 per serving
  • Protein: 12g per serving
  • Ingredients: 4 small flatbreads, ½ cup marinara, 1 cup shredded cheese, toppings optional
  • Steps: Spread sauce + cheese on flatbreads → Air Fry 5–7 mins 375°F until cheese melts.
  • Book Plug: Air Fryer Rotisserie Recipes

14. Black Garlic Shrimp & Quinoa (Skillet / Air Fryer)

  • Time: 20 mins
  • Cost: $4.50 per serving
  • Protein: 28g per serving
  • Ingredients: 12 shrimp, 1 cup quinoa, 2 tsp black garlic paste, 1 tbsp olive oil, 1 cup broccoli
  • Steps: Cook quinoa. Sauté shrimp + black garlic 5 mins. Toss with quinoa & broccoli.
  • Book Plug: Air Fryer Rotisserie Recipes

15. Red Beans & Brown Rice (Instant Pot)

  • Time: 30 mins
  • Cost: $1.70 per serving
  • Protein: 17g per serving
  • Ingredients: 1 cup red beans, 1 cup brown rice, 1 onion, 2 garlic cloves, 1 tsp paprika, 3 cups broth
  • Steps: Add all to Instant Pot → Seal 25 mins High Pressure → Quick Release. Fluff rice before serving.
  • Book Plug: Instant Pot Bean & Grain Cookbook

16. Chicken Noodle Soup (Stockpot)

  • Time: 40 mins
  • Cost: $2.50 per serving
  • Protein: 24g per serving
  • Ingredients: 2 chicken breasts, 2 carrots, 2 celery, 1 onion, 4 cups broth, 1 cup egg noodles, salt & pepper
  • Steps: Sauté veggies 5 mins, add chicken + broth → simmer 25 mins. Shred chicken, add noodles 5–7 mins.
  • Book Plug: Stockpot Cookbook

17. Stuffed Peppers with Turkey & Quinoa

  • Time: 45 mins
  • Cost: $3.50 per serving
  • Protein: 26g per serving
  • Ingredients: 4 bell peppers, 1 cup cooked quinoa, 1 lb ground turkey, 1 cup marinara, 1 tsp Italian seasoning
  • Steps: Sauté turkey → Mix with quinoa + sauce. Stuff peppers → Bake 25 mins 375°F.
  • Book Plug: Air Fryer Rotisserie Recipes

18. Shawarma Chicken Wraps

  • Time: 20 mins
  • Cost: $3.00 per serving
  • Protein: 25g per serving
  • Ingredients: 2 chicken breasts, shawarma seasoning, olive oil, 4 tortillas, lettuce, cucumber, tomato
  • Steps: Air Fry chicken 12 mins → Slice → Fill wraps with chicken + veggies + sauce.
  • Book Plug: Air Fryer Rotisserie Recipes

19. Creamy Lentil & Spinach Stew

  • Time: 30 mins
  • Cost: $1.80 per serving
  • Protein: 18g per serving
  • Ingredients: 1 cup lentils, 1 onion, 2 garlic cloves, 1 cup spinach, 1 tsp cumin, 3 cups broth, ½ can coconut milk
  • Steps: Instant Pot 10 mins High Pressure → Quick Release → Stir in spinach & coconut milk.
  • Book Plug: Instant Pot Bean & Grain Cookbook

20. Turkey Fried Rice (Speedi / Skillet)

  • Time: 25 mins
  • Cost: $2.80 per serving
  • Protein: 26g per serving
  • Ingredients: 1 cup cooked rice, 1 cup diced turkey, 1 onion, 1 cup peas + carrots, 2 eggs, 1 tbsp soy sauce
  • Steps: Sauté onion + veggies 5 mins → Add turkey, rice, soy sauce → Push aside, scramble eggs → Combine.
  • Book Plug: Instant Pot Sauce Recipes

21. Split Pea Soup with Ham (Stockpot)

  • Time: 50 mins
  • Cost: $2.00 per serving
  • Protein: 20g per serving
  • Ingredients: 1 cup split peas, 1 cup diced ham, 2 carrots, 2 celery, 1 onion, 4 cups broth
  • Steps: Sauté veggies 5 mins → Add peas, ham, broth → Simmer 40 mins → Blend slightly for creaminess.
  • Book Plug: Stockpot Cookbook

22. Garlic-Parmesan Chicken Thighs (Air Fryer)

  • Time: 25 mins
  • Cost: $3.50 per serving
  • Protein: 30g per serving
  • Ingredients: 4 chicken thighs, 1 tbsp olive oil, 2 tsp garlic powder, ¼ cup parmesan, salt & pepper
  • Steps: Coat chicken with oil + spices + parmesan → Air Fry 375°F 15 mins → Flip 5 mins.
  • Book Plug: Air Fryer Rotisserie Recipes

23. Black Bean Tacos + Salsa

  • Time: 20 mins
  • Cost: $1.80 per serving
  • Protein: 14g per serving
  • Ingredients: 1 cup black beans, 4 tortillas, 1 tomato, ½ onion, 1 tsp cumin, lettuce, cheese optional
  • Steps: Sauté onion + beans 5 mins → Mash lightly → Fill tortillas → Top with salsa, lettuce, cheese.
  • Book Plug: Instant Pot Bean & Grain Cookbook

24. One-Pot Chili Mac (Instant Pot)

  • Time: 35 mins
  • Cost: $2.50 per serving
  • Protein: 20g per serving
  • Ingredients: 1 cup elbow pasta, 1 cup cooked beans, 1 cup diced tomatoes, ½ lb ground turkey, 1 tsp chili powder, 2 cups broth, cheese optional
  • Steps: Sauté turkey → Add beans, tomatoes, pasta, broth → Seal 8 mins → Quick Release → Top with cheese.
  • Book Plug: Instant Pot Bean & Grain Cookbook

25. Chicken & Broccoli Bake

  • Time: 35 mins
  • Cost: $3.00 per serving
  • Protein: 28g per serving
  • Ingredients: 2 chicken breasts, 2 cups broccoli, ½ cup cheese, ½ cup Greek yogurt, salt & pepper
  • Steps: Mix cheese + yogurt → Layer with chicken & broccoli → Bake 375°F 25 mins.
  • Book Plug: Air Fryer Rotisserie Recipes

26. Bean & Veggie Minestrone (Stockpot)

  • Time: 40 mins
  • Cost: $2.00 per serving
  • Protein: 15g per serving
  • Ingredients: 1 cup kidney beans, 1 zucchini, 1 carrot, 1 can diced tomatoes, 1 cup pasta, 4 cups broth
  • Steps: Sauté veggies 5 mins → Add beans, tomatoes, broth → Simmer 20 mins → Add pasta 10 mins.
  • Book Plug: Stockpot Cookbook

27. Air Fryer Fish Tacos

  • Time: 20 mins
  • Cost: $4.00 per serving
  • Protein: 25g per serving
  • Ingredients: 12 oz white fish, 1 tbsp olive oil, ½ tsp paprika, 4 tortillas, cabbage slaw
  • Steps: Coat fish → Air Fry 12 mins 375°F → Flake and fill tortillas with slaw.
  • Book Plug: Air Fryer Rotisserie Recipes

28. Quinoa, Beans & Corn Bowls

  • Time: 25 mins
  • Cost: $2.00 per serving
  • Protein: 17g per serving
  • Ingredients: 1 cup quinoa, 1 cup black beans, 1 cup corn, 1 bell pepper, 1 tsp cumin, 1 lime
  • Steps: Cook quinoa → Mix with beans, corn, sautéed pepper → Serve with lime juice.
  • Book Plug: Instant Pot Bean & Grain Cookbook

29. Turkey & Egg Scramble (Breakfast)

  • Time: 15 mins
  • Cost: $2.00 per serving
  • Protein: 24g per serving
  • Ingredients: 4 eggs, 1 cup diced turkey, ½ onion, 1 bell pepper, salt & pepper
  • Steps: Sauté onion + pepper 3 mins → Add turkey → Push aside, scramble eggs → Combine and serve.
  • Book Plug: Instant Pot Sauce Recipes

30. Shawarma Chickpeas & Rice

  • Time: 25 mins
  • Cost: $1.80 per serving
  • Protein: 18g per serving
  • Ingredients: 1 can chickpeas, 1 cup rice, 1 tbsp shawarma seasoning, 1 tbsp olive oil, 1 bell pepper, cilantro optional
  • Steps: Sauté chickpeas + bell pepper + seasoning 10 mins → Serve over rice → Garnish with cilantro.
  • Book Plug: Instant Pot Bean & Grain Cookbook

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