Healthy Turkey Meal Prep (Printable)
Nutritious dish with lean turkey, roasted veggies, and brown rice for balanced, easy meals.
# What You 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 Cook:
01 - Cook brown rice following package directions. Set aside and keep warm.
02 - Preheat oven to 425°F. Line a large baking sheet with parchment paper. Toss diced bell peppers, zucchini, and red onion with 1 tablespoon olive oil, ½ teaspoon salt, ½ teaspoon black pepper, and smoked paprika. Spread evenly on the baking sheet.
03 - Roast the vegetables for 18 to 20 minutes, stirring once halfway through cooking.
04 - Heat 1 tablespoon olive oil in a large skillet over medium heat. Add minced garlic and sauté for 30 seconds until fragrant.
05 - Add ground turkey, dried oregano, and remaining salt. Cook for 7 to 8 minutes, breaking up meat and stirring until browned and cooked through.
06 - Stir in soy sauce and lemon juice. Add baby spinach and cook for 1 to 2 minutes until wilted.
07 - Divide cooked brown rice, roasted vegetables, and turkey-spinach mixture evenly among four containers.
08 - Allow to cool slightly before sealing containers. Refrigerate and consume within 4 days.
# Expert Tips:
01 -
- Four complete lunches ready in 45 minutes means zero decision fatigue on Wednesday.
- The turkey stays tender and flavorful without tasting reheated, thanks to the citrus and soy balance.
- You can swap the vegetables or grains based on what's on sale, making it adaptable and budget-friendly.
02 -
- Don't skip browning the turkey properly, as it's what prevents the meat from tasting bland when reheated later.
- The soy sauce and lemon juice are crucial, they keep the dish tasting fresh even on day four, so don't reduce them.
03 -
- Pat the ground turkey dry before cooking, it browns so much better than wet meat straight from the package.
- Taste the turkey mixture before adding spinach, you might want an extra squeeze of lemon or a dash of hot sauce to make it yours.