March Meal Planner: High-Protein Beginner-Friendly Recipes

Stuck on what to cook? March Meal Planner

Here are day-by-day March 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

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March Recipes

1. Red Lentil Dal + Rice (IP)
2. Turkey Chili (Stockpot/IP)
3. Black Beans & Quinoa Bowls (IP)
4. Chicken Shawarma Bowls (AF)
5. Tomato Tortellini Soup (Stockpot)
6. Rotisserie-Style Chicken Bites (AF)
7. Pinto Bean Sweet Potato Chili (IP)
8. Greek Lemon Chicken & Rice (IP)
9. Vegetable Barley Stew (Stockpot)
10. Turkey Meatballs in Marinara (AF)
11. Chickpea Coconut Curry (IP)
12. Roast Turkey Breast & Carrots (AF)
13. Pizza-Style Flatbreads (AF)
14. Black Garlic Shrimp & Quinoa (Skillet/AF)
15. Red Beans & Brown Rice (IP)
16. Chicken Noodle Soup (Stockpot)
17. Stuffed Peppers with Turkey & Quinoa
18. Shawarma Chicken Wraps
19. Creamy Lentil & Spinach Stew
20. Turkey Fried Rice (Speedi/Skillet)
21. Split Pea Soup with Ham (Stockpot)
22. Garlic-Parmesan Chicken Thighs (AF)
23. Black Bean Tacos + Salsa
24. One-Pot Chili Mac (IP)
25. Chicken & Broccoli Bake
26. Bean & Veggie Minestrone (Stockpot)
27. Air Fryer Fish Tacos
28. Quinoa, Beans & Corn Bowls
29. Turkey & Egg Scramble (BFD)
30. Shawarma Chickpeas & Rice

Red Lentil Dal + Rice (IP)

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 25 mins | Cost: $1.50/serving

Ingredients:

• 1 cup red lentils, rinsed
• 1 onion, chopped
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, grated
• 1 tsp cumin
• 1 tsp turmeric
• 3 cups vegetable broth
• ½ can coconut milk
• Salt & pepper
• Fresh cilantro & lime (for serving)

Instructions:

1. Add all ingredients to Instant Pot.
2. Seal → Manual (High Pressure) 10 mins. Natural release 5 mins → Quick release.
3. Stir, adjust seasoning, serve over rice.
4. 💡 Freeze half for later.

Turkey Chili (Stockpot/IP)

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 40 mins | Cost: $2.50/serving

Ingredients:

• 1 lb ground turkey
• 1 onion, chopped
• 2 bell peppers, chopped
• 3 garlic cloves, minced
• 1 can diced tomatoes
• 1 can tomato sauce
• 1 can kidney beans, drained
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp smoked paprika
• 1 cup corn
• Salt & pepper

Instructions:

1. Brown turkey with onions and peppers.
2. Add remaining ingredients and simmer 30 mins.
3. Instant Pot Option: Sauté first → Seal → Manual 10 mins → Quick release.
4. 💡 Double batch, freezes well.

Black Beans & Quinoa Bowls (IP)

Servings: 4 | Protein: 20g | Prep: 10 mins | Cook: 25 mins | Cost: $2.00/serving

Ingredients:

• 1 cup black beans, soaked or canned
• 1 cup cooked quinoa
• 1 cup corn
• 1 bell pepper, chopped
• 1 tsp cumin
• Salt & pepper

Instructions:

1. Sauté bell pepper 5 mins.
2. Add beans, quinoa, corn, spices.
3. Cook until heated through and serve.

Chicken Shawarma Bowls (AF)

Servings: 4 | Protein: 26g | Prep: 10 mins | Cook: 15 mins | Cost: $3.00/serving

Ingredients:

• 2 chicken breasts, cubed
• 2 tbsp shawarma sauce
• 1 bell pepper, sliced
• 1 zucchini, sliced
• 2 cups cooked rice or quinoa
• 1 tbsp olive oil
• Salt & pepper

Instructions:

1. Toss chicken with sauce and oil.
2. Air fry at 375°F for 12–15 mins with vegetables.
3. Serve over rice/quinoa.

Tomato Tortellini Soup (Stockpot)

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 25 mins | Cost: $2.50/serving

• 1 package cheese tortellini
• 1 can diced tomatoes
• 4 cups vegetable or chicken broth
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 zucchini, sliced
• 1 tsp Italian seasoning
• Salt & pepper
• Fresh basil (optional)

1. Sauté onion and garlic 5 mins.
2. Add tomatoes, broth, zucchini, seasonings.
3. Simmer 10 mins → add tortellini → cook 5–7 mins until tender.
4. Garnish with basil.

Rotisserie-Style Chicken Bites (AF)

Servings: 4 | Protein: 26g | Prep: 5 mins | Cook: 15 mins | Cost: $3.00/serving

• 2 chicken breasts, cubed
• 1 tbsp olive oil
• 2 tsp rotisserie seasoning
• 1 bell pepper, sliced
• Salt & pepper

1. Toss chicken with oil and seasoning.
2. Air fry at 375°F for 12–15 mins, shaking halfway.
3. Serve with roasted veggies or rice.

Pinto Bean Sweet Potato Chili (IP)

Servings: 4 | Protein: 15g | Prep: 10 mins | Cook: 25 mins | Cost: $2.00/serving

• 1 cup pinto beans, soaked or canned
• 1 large sweet potato, cubed
• 1 bell pepper, chopped
• 1 cup corn
• 1 tsp chili powder
• ½ tsp cumin
• 3 cups broth
• Lime & cilantro to serve

1. Sauté sweet potato & bell pepper 5 mins.
2. Add beans, corn, broth, spices → seal Instant Pot 25 mins.
3. Quick release, serve with lime & cilantro.

Greek Lemon Chicken & Rice (IP)

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 30 mins | Cost: $3.50/serving

• 2 chicken breasts
• 1 cup brown rice
• 1 lemon, juiced
• 2 cups chicken broth
• 1 tsp oregano
• 1 tsp garlic powder
• Salt & pepper

1. Place rice, broth, lemon juice, and spices in Instant Pot.
2. Top with chicken breasts.
3. Seal → Manual 15 mins → Quick release.
4. Shred chicken and serve over rice.

Vegetable Barley Stew (Stockpot)

Servings: 4 | Protein: 12g | Prep: 10 mins | Cook: 40 mins | Cost: $1.80/serving

• 1 cup barley
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 2 cups chopped greens
• 4 cups vegetable broth
• Salt & pepper
• Thyme & rosemary

1. Sauté onion, carrots, celery 5 mins.
2. Add barley, broth, herbs → simmer 30–35 mins.
3. Stir in greens before serving.

Turkey Meatballs in Marinara (AF)

Servings: 4 | Protein: 25g | Prep: 15 mins | Cook: 20 mins | Cost: $2.50/serving

• 1 lb ground turkey
• 1 egg
• ¼ cup breadcrumbs
• 1 tsp Italian seasoning
• 1 cup marinara sauce
• Salt & pepper

1. Mix turkey, egg, breadcrumbs, seasoning → form meatballs.
2. Air fry at 375°F 12–15 mins.
3. Simmer in marinara sauce 5 mins.

Chickpea Coconut Curry (IP)

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 25 mins | Cost: $2.20/serving

• 2 cups cooked chickpeas
• 1 can coconut milk
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tbsp curry powder
• 1 cup spinach
• Salt & pepper

1. Sauté onion & garlic 5 mins.
2. Add chickpeas, coconut milk, curry powder → cook 15 mins.
3. Stir in spinach before serving.

Roast Turkey Breast & Carrots (AF)

Servings: 4 | Protein: 28g | Prep: 5 mins | Cook: 25 mins | Cost: $3.50/serving

• 2 lbs turkey breast
• 1 tbsp olive oil
• 2 tsp paprika
• 4 carrots, chopped
• Salt & pepper

1. Rub turkey with oil, paprika, salt & pepper.
2. Air fry 20–25 mins, adding carrots halfway.
3. Rest turkey 5 mins → slice and serve.

Pizza-Style Flatbreads (AF)

Servings: 4 | Protein: 12g | Prep: 10 mins | Cook: 12 mins | Cost: $1.80/serving

• 4 small flatbreads
• ½ cup marinara sauce
• ½ cup shredded mozzarella
• Optional toppings: pepperoni, veggies

1. Spread sauce on flatbreads, add cheese & toppings.
2. Air fry 10–12 mins at 375°F until cheese melts.

Black Garlic Shrimp & Quinoa (Skillet/AF)

Servings: 4 | Protein: 24g | Prep: 10 mins | Cook: 15 mins | Cost: $3.80/serving

• 1 lb shrimp, peeled
• 2 tsp black garlic sauce
• 1 cup cooked quinoa
• 1 bell pepper, sliced
• 1 tbsp olive oil
• Salt & pepper

1. Toss shrimp & veggies with oil and black garlic sauce.
2. Air fry 10–12 mins, stirring halfway.
3. Serve over quinoa.

Red Beans & Brown Rice (IP)

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 30 mins | Cost: $1.90/serving

• 1 cup red beans, soaked or canned
• 1 cup brown rice
• 1 onion, chopped
• 1 tsp smoked paprika
• 3 cups broth
• Salt & pepper

1. Sauté onion 5 mins → add beans, rice, broth, spices.
2. Seal Instant Pot 25 mins → quick release.
3. Serve warm.

Chicken Noodle Soup (Stockpot)

Servings: 4 | Protein: 22g | Prep: 10 mins | Cook: 35 mins | Cost: $2.50/serving

• 2 chicken breasts
• 1 cup noodles
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cups chicken broth
• Salt & pepper

1. Sauté onion, carrots, celery 5 mins.
2. Add broth, chicken → simmer 20 mins.
3. Shred chicken, add noodles → cook 10 mins.

Stuffed Peppers with Turkey & Quinoa

Servings: 4 | Protein: 24g | Prep: 15 mins | Cook: 25 mins | Cost: $3.00/serving

• 4 bell peppers
• 1 cup cooked quinoa
• 1 lb ground turkey
• 1 cup tomato sauce
• 1 tsp Italian seasoning
• Salt & pepper

1. Mix turkey, quinoa, tomato sauce, seasonings.
2. Stuff peppers → air fry 20–25 mins at 375°F.

Shawarma Chicken Wraps

Servings: 4 | Protein: 26g | Prep: 10 mins | Cook: 15 mins | Cost: $3.00/serving

• 2 chicken breasts, sliced
• 2 tsp shawarma seasoning
• 4 whole wheat wraps
• 1 cup lettuce, chopped
• 1 tomato, sliced
• 1 tbsp yogurt sauce

1. Cook chicken in air fryer 12–15 mins at 375°F.
2. Assemble wraps with veggies and sauce.

Creamy Lentil & Spinach Stew

Servings: 4 | Protein: 20g | Prep: 10 mins | Cook: 25 mins | Cost: $2.00/serving

• 1 cup red lentils
• 1 onion, chopped
• 3 garlic cloves
• 1 tsp cumin
• 4 cups vegetable broth
• 2 cups spinach
• ½ can coconut milk
• Salt & pepper

1. Sauté onion & garlic 5 mins.
2. Add lentils, broth, cumin → simmer 15–20 mins.
3. Stir in spinach & coconut milk before serving.

Turkey Fried Rice (Speedi/Skillet)

Servings: 4 | Protein: 25g | Prep: 10 mins | Cook: 15 mins | Cost: $2.80/serving

• 1 cup cooked rice
• 1 lb ground turkey
• 1 cup frozen peas & carrots
• 2 eggs, beaten
• 2 tbsp soy sauce
• 1 tbsp sesame oil

1. Cook turkey in skillet 5 mins.
2. Add veggies & rice → cook 5 mins.
3. Push rice aside → scramble eggs → mix in → add soy sauce & sesame oil.

Split Pea Soup with Ham (Stockpot)

Servings: 4 | Protein: 22g | Prep: 10 mins | Cook: 45 mins | Cost: $2.50/serving

• 1 cup split peas
• 1 cup diced ham
• 1 onion, chopped
• 2 carrots, chopped
• 4 cups chicken broth
• Salt & pepper

1. Sauté onion & carrots 5 mins.
2. Add peas, ham, broth → simmer 35–40 mins.
3. Blend lightly for creamier texture.

Garlic-Parmesan Chicken Thighs (AF)

Servings: 4 | Protein: 27g | Prep: 5 mins | Cook: 20 mins | Cost: $3.20/serving

• 4 chicken thighs
• 2 tsp garlic powder
• 2 tbsp grated Parmesan
• 1 tbsp olive oil
• Salt & pepper

1. Rub chicken with oil, garlic, Parmesan.
2. Air fry 18–20 mins at 375°F.
3. Serve hot.

Black Bean Tacos + Salsa

Servings: 4 | Protein: 18g | Prep: 10 mins | Cook: 10 mins | Cost: $2.00/serving

• 1 can black beans
• 4 corn tortillas
• 1 tomato, chopped
• ½ onion, chopped
• 1 tsp cumin
• 1 tsp lime juice
• Salt & pepper

1. Heat beans → season with cumin, salt & pepper.
2. Mix tomato, onion, lime juice → salsa.
3. Assemble tacos and serve.

One-Pot Chili Mac (IP)

Servings: 4 | Protein: 24g | Prep: 10 mins | Cook: 20 mins | Cost: $2.50/serving

• 1 cup elbow macaroni
• 1 lb ground turkey
• 1 can diced tomatoes
• 1 cup kidney beans
• 1 tsp chili powder
• 1 cup shredded cheese
• Salt & pepper

1. Brown turkey → add remaining ingredients except cheese → seal 8 mins.
2. Quick release → stir in cheese.

Chicken & Broccoli Bake

Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 25 mins | Cost: $3.50/serving

• 2 chicken breasts, cubed
• 2 cups broccoli florets
• 1 cup shredded cheese
• 1 tbsp olive oil
• Salt & pepper

1. Toss chicken & broccoli with oil, salt & pepper.
2. Bake 20–25 mins at 375°F, sprinkle cheese last 5 mins.

Bean & Veggie Minestrone (Stockpot)

Servings: 4 | Protein: 15g | Prep: 10 mins | Cook: 30 mins | Cost: $2.00/serving

• 1 cup mixed beans
• 1 onion, chopped
• 2 carrots, chopped
• 2 celery stalks, chopped
• 1 cup green beans
• 1 can diced tomatoes
• 4 cups vegetable broth
• 1 tsp Italian seasoning
• Salt & pepper

1. Sauté onion, carrots, celery 5 mins.
2. Add remaining ingredients → simmer 25 mins.

Air Fryer Fish Tacos

Servings: 4 | Protein: 22g | Prep: 10 mins | Cook: 12 mins | Cost: $3.50/serving

• 1 lb white fish fillets
• 4 corn tortillas
• 1 cup cabbage, shredded
• 1 tbsp olive oil
• Salt, pepper, paprika
• Lime wedges

1. Season fish → air fry 10–12 mins at 375°F.
2. Assemble tacos with cabbage & lime.

Quinoa, Beans & Corn Bowls

Servings: 4 | Protein: 20g | Prep: 10 mins | Cook: 15 mins | Cost: $2.00/serving

• 1 cup cooked quinoa
• 1 cup black beans
• 1 cup corn
• 1 bell pepper, chopped
• 1 tsp cumin
• Salt & pepper

1. Mix all ingredients in skillet → heat 10–15 mins.
2. Serve warm.

Turkey & Egg Scramble (BFD)

Servings: 4 | Protein: 28g | Prep: 5 mins | Cook: 10 mins | Cost: $2.80/serving

• 1 lb ground turkey
• 6 eggs
• 1 bell pepper, chopped
• 1 tsp olive oil
• Salt & pepper

1. Cook turkey 5 mins → add pepper → cook 2 mins.
2. Whisk eggs → pour in skillet → scramble until cooked.

Shawarma Chickpeas & Rice

Servings: 4 | Protein: 22g | Prep: 10 mins | Cook: 20 mins | Cost: $2.50/serving

• 2 cups cooked chickpeas
• 2 cups cooked rice
• 1 tbsp shawarma seasoning
• 1 bell pepper, sliced
• 1 tbsp olive oil
• Salt & pepper

1. Toss chickpeas & veggies with oil & seasoning.
2. Air fry 10–12 mins → serve over rice.

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