The $2 Meal Challenge: 7 Days of High-Protein Eating for Under $15

💰 The $2 Meal Challenge: 7 Days of High-Protein Eating for Under $15

By Rossi Voss | September 15, 2025

You’re not alone if you’ve ever searched:

• “cheap food near me”
• “affordable meals under $2”
• “food under $5”

But what if you could eat healthy, high-protein meals for under $2 a day — without fast food or processed junk?

Welcome to the $2 Meal Challenge.

For 7 days, I’ll show you how to make delicious, one-pot meals using pantry staples — all under $2 per serving.

Total cost for 7 days: $14.40 (less than one takeout meal).

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📅 The 7-Day $2 Meal Challenge

Monday: Creamy Red Lentil Dal – $1.50/serving

Protein: 18g | Time: 25 mins

• 1 cup red lentils
• 1 onion, garlic, cumin, turmeric
• 3 cups broth
• ½ can coconut milk (optional)

1. Add all to pot. Simmer 20 mins.
2. Serve over rice with lime and cilantro.

📘 From: 100 Beginner’s Instant Pot Bean and Grain Cookbook

Tuesday: Air Fryer Chicken + Veggies – $2.00/serving

• 1 chicken breast per person
• 1 tbsp olive oil, paprika, garlic powder
• 2 cups frozen mixed veggies

1. Toss everything in the air fryer basket.
2. Cook at 375°F for 15–20 mins.
3. Serve with quinoa or toast.

📘 From: 100 Beginner's Air Fryer Rotisserie Recipes

Wednesday: Egg & Black Bean Scramble – $1.25/serving

• 2 eggs per serving
• ½ cup black beans
• 1 bell pepper, onion, garlic
• 1 tsp cumin

1. Sauté veggies. Add beans to warm.
2. Pour in eggs. Scramble until set.
3. Serve with tortilla.

Thursday: Pinto Bean & Sweet Potato Bowl – $1.90/serving

• 1 cup pinto beans
• 1 large sweet potato, cubed
• 1 bell pepper, chili powder
• 3 cups broth

1. Sauté sweet potato and pepper 5 mins.
2. Add beans, broth, spices.
3. Seal → Manual 25 mins (Instant Pot).
4. Quick release. Serve with rice.

Friday: Turkey & Rice Soup – $2.00/serving

• 1 lb ground turkey
• 1 onion, 2 carrots, celery
• 6 cups broth
• 1 cup rice
• Thyme, bay leaf

1. Brown turkey and veggies (Sauté mode).
2. Add broth, rice, herbs.
3. Seal → Manual 10 mins → Quick release.

Saturday: Flex Day (Leftovers or Takeout)

Use this day to reset. Reheat a batch or go out — no guilt.

Sunday: Black Beans & Rice (Cuban-Style) – $1.75/serving

• 1 cup black beans
• 1 cup rice
• Onion, bell pepper, garlic
• 1 tsp smoked paprika, cumin

1. Sauté veggies. Add beans, rice, broth, spices.
2. Simmer 25 mins (or Instant Pot: 25 mins).
3. Fluff and serve.

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🧾 Weekly Grocery List (Total: ~$15)

• Red lentils (1 cup) – $0.60
• Black beans (2 cans) – $1.20
• Pinto beans (1 can) – $0.60
• Rice (2 cups) – $0.80
• Broth (4 cups) – $1.60
• Onions (3) – $0.75
• Bell peppers (3) – $1.50
• Carrots (2) – $0.20
• Chicken breast (1 lb) – $5.00
• Ground turkey (1 lb) – $6.00
• Eggs (1 dozen) – $2.00
• Spices (cumin, paprika, turmeric) – $0.50

Total: ~$14.40 (for 7 days, 4 servings each)

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📥 Download the Free “$2 Meal Challenge” Printable PDF

I’ve created a printable $2 Meal Challenge checklist with:

• 7-day meal plan
• Shopping list
• Cost breakdown
• Freezer tips

👉 Get the Free $2 Meal Challenge Printable

No broken links. Just real help for real kitchens.

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📚 More from Rossi Voss

• Stockpot Cookbook: 139 Simple and Hearty Recipes – Perfect for soups, stews, and one-pot wonders.
• 100 Beginner’s Instant Pot Bean and Grain Cookbook – Fast, filling meals using pantry staples.
• 100 Beginner's Air Fryer Rotisserie Recipes – Crispy, juicy meals in minutes.
• 82 Essential Instant Pot Fermentation Recipes – Make yogurt, kefir, and more.

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