High-Protein $1 Meals (Instant Pot or Stockpot)

Think eating high-protein has to be expensive? Think again.

With smart shopping and the right appliances, you can make **filling, high-protein meals for less than $1 per serving** — using your Instant Pot, Stockpot, or Ninja Speedi.

In this post, you’ll get:

• ✅ 3 real meals under $1/serving (cost breakdown included)
• ✅ Budget shopping tips
• ✅ How to stretch protein with beans and grains
• ✅ Free printable "4-Week $1 Meal Plan"

✨ Love Budget Cooking?
Grab the 100 Beginner’s Instant Pot Bean and Grain Cookbook — just $0.99! Packed with pantry-staple meals under $2.

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How to Make High-Protein Meals for $1 or Less

It’s not magic — it’s strategy. Here’s how to keep costs low:

• Use plant-based proteins: Lentils, beans, and chickpeas are the cheapest sources of protein.
• Buy frozen or store-brand: Frozen veggies, ground turkey, and canned goods are often 30–50% cheaper.
• Cook in bulk: One-pot meals stretch further and save time.
• Use your appliances: Instant Pot and Stockpot use less energy than the oven.
• Plan around sales: Build meals based on what’s on discount at your store.

Pro Tip: Dried beans cost as little as $0.15/serving. Canned are $0.30–$0.50 — still a bargain!

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Meal 1: Instant Pot Red Lentil Dal (Under $0.80/serving)

Servings: 6 | Protein: 16g | Prep: 10 mins | Cook: 25 mins | Cost: $0.78/serving

Appliance: Instant Pot

Ingredients:

• 1 cup red lentils ($0.50)
• 1 onion, chopped ($0.30)
• 2 garlic cloves, minced ($0.10)
• 1 can diced tomatoes ($0.80)
• 3 cups vegetable broth ($0.60)
• 1 tsp turmeric, cumin, salt, pepper ($0.10)

Total Cost: $2.40 | Per Serving: $0.80

Step-by-Step Instructions:

1. Add all ingredients to Instant Pot.
2. Seal and set to Manual (High Pressure) for 10 minutes.
3. Quick release, stir, and serve over rice or with flatbread.

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Meal 2: Stockpot Bean & Barley Soup (Under $0.90/serving)

Servings: 6 | Protein: 12g | Prep: 10 mins | Cook: 40 mins | Cost: $0.89/serving

Appliance: Stockpot

Ingredients:

• ½ cup barley ($0.40)
• 1 cup mixed beans ($0.80)
• 1 onion, chopped ($0.30)
• 2 carrots, chopped ($0.30)
• 4 cups vegetable broth ($0.80)
• 1 tsp thyme, salt, pepper ($0.10)

Total Cost: $2.70 | Per Serving: $0.90

Step-by-Step Instructions:

1. Sauté onion and carrots in a little oil for 5 minutes.
2. Add barley, beans, broth, and thyme. Bring to a boil.
3. Simmer 35–40 minutes until barley is tender.
4. Season and serve hot.

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Meal 3: Speedi Turkey & Rice Bowls (Under $1.00/serving)

Servings: 4 | Protein: 32g | Prep: 8 mins | Cook: 12 mins | Cost: $0.98/serving

Appliance: Ninja Speedi

Ingredients:

• 1 lb ground turkey ($2.99)
• 1 cup rice ($0.30)
• 2 cups chicken broth ($0.60)
• 1 cup frozen peas & carrots ($0.50)
• 1 tbsp taco seasoning ($0.10)
• Salt & pepper to taste

Total Cost: $3.92 | Per Serving: $0.98

Step-by-Step Instructions:

1. Add all ingredients to Ninja Speedi bowl.
2. Cook on Rapid Cook 12 minutes.
3. Stir and portion into bowls.
4. Top with cheese or salsa if desired.

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Frequently Asked Questions

How can I eat high-protein on a budget?

Focus on affordable protein sources like beans, lentils, eggs, canned tuna, and ground turkey. Use one-pot methods (Instant Pot, stockpot) to save energy and time. Buy in bulk, use frozen veggies, and plan meals around sales.

Are canned beans cheaper than dried?

Dried beans are cheaper per serving, but canned beans are still very affordable and save time. If budget is tight, cook dried beans in bulk and freeze portions. For speed, canned beans cost only slightly more and are worth it.

Can I use frozen ground turkey for these recipes?

Yes! Frozen ground turkey works perfectly in these recipes. Just add it frozen — the Instant Pot or Speedi will cook it through. No need to thaw, which saves time and reduces waste.

How do I make these meals kid-friendly?

Serve dal with plain rice and a side of yogurt. Turn the bean soup into 'monster stew' with fun names. Let kids top their turkey bowls with cheese, corn, or salsa. Small changes make budget meals a hit with the whole family.

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📥 Get Your Free Printable: "4-Week $1 Meal Plan"

I’ve created a **free downloadable guide** with:

• ✅ 20 high-protein meals under $1
• ✅ Grocery list
• ✅ Weekly schedule
• ✅ Cost breakdowns

👉 Download it here (with a free 4-week meal plan from my $0.99 cookbooks)

Want More Budget Recipes?
Check out the Stockpot Cookbook: 139 Simple and Hearty Recipes — just $0.99! Perfect for feeding a family on a budget.

— Rossi Voss | Author of the $0.99 Cookbook Series
rossivoss.blogspot.com