Healthy Turkey Meal Prep (Printable)
Lean turkey combined with roasted vegetables and brown rice offers a nutritious, simple meal option.
# What You'll Need:
→ Protein
01 - 1.1 lb lean ground turkey
→ Vegetables
02 - 1 red bell pepper, diced
03 - 1 yellow bell pepper, diced
04 - 1 zucchini, diced
05 - 1 red onion, diced
06 - 3.5 oz baby spinach
→ Grains
07 - 1 cup uncooked brown rice
→ Sauce & Seasoning
08 - 2 tbsp olive oil
09 - 2 cloves garlic, minced
10 - 1 tsp smoked paprika
11 - 1 tsp dried oregano
12 - ½ tsp ground black pepper
13 - 1 tsp salt
14 - 2 tbsp low-sodium soy sauce or tamari for gluten-free
15 - 1 tbsp lemon juice
# How To Make:
01 - Cook the brown rice according to package instructions. Set aside and keep warm.
02 - Preheat oven to 425°F. Line a large baking sheet with parchment paper.
03 - Toss diced bell peppers, zucchini, and red onion with 1 tbsp olive oil, ½ tsp salt, ½ tsp black pepper, and smoked paprika. Spread evenly on the baking sheet and roast for 18 to 20 minutes, stirring once halfway through.
04 - While vegetables roast, heat 1 tbsp olive oil in a large skillet over medium heat. Add minced garlic and sauté for 30 seconds.
05 - Add ground turkey, dried oregano, and remaining salt. Cook for 7 to 8 minutes, breaking up the meat and stirring until browned and thoroughly cooked.
06 - Stir in soy sauce and lemon juice. Add baby spinach and cook for 1 to 2 minutes until wilted.
07 - Divide cooked rice, roasted vegetables, and turkey-spinach mixture evenly among four containers.
08 - Allow to cool slightly before sealing and refrigerating. Consume within four days.
# Expert Tips:
01 -
- It tastes fresh and satisfying even on day three in the fridge, which is rare for meal prep.
- You'll feel genuinely full and energized instead of hungry an hour later.
- Four servings means you're done thinking about lunch for most of the week.
02 -
- Don't skip breaking up the turkey as it cooks; it's the difference between a bowl that feels homemade and one that feels like cafeteria food.
- The soy sauce and lemon juice at the end are what make this taste craveable on day four, so don't leave them out thinking you're saving sodium.
03 -
- Line your baking sheet with parchment paper to save yourself from scrubbing, and your vegetables will thank you by not sticking.
- If your ground turkey looks dry after browning, you probably cooked it too hot or too long, so next time lower the heat slightly and stop as soon as it's no longer pink.