Healthy Turkey Meal Prep (Print Version)
A healthy combination of lean turkey, roasted veggies, and brown rice delivering balanced nutrition.
# 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
15 - 1 tbsp lemon juice
# How to Make It:
01 - Prepare brown rice according to package instructions. Keep warm once cooked.
02 - Set the oven to 425°F and line a large baking sheet with parchment paper.
03 - Toss diced bell peppers, zucchini, and red onion with 1 tablespoon olive oil, ½ teaspoon salt, ½ teaspoon black pepper, and smoked paprika. Arrange evenly on baking sheet. Roast for 18 to 20 minutes, stirring once midway.
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 to the skillet. Cook for 7 to 8 minutes, breaking up the meat and stirring until fully browned.
06 - Stir in soy sauce and lemon juice, then incorporate baby spinach. Cook for 1 to 2 minutes until spinach wilts.
07 - Divide cooked brown rice, roasted vegetables, and turkey-spinach mixture evenly into four containers.
08 - Allow meals to cool slightly before sealing containers. Refrigerate and consume within 4 days.
# Expert Hints:
01 -
- Lean turkey keeps you full without the heavy feeling that derails your afternoon.
- Roasted vegetables get slightly caramelized edges that taste like comfort without the guilt.
- Four servings means you actually get a break from cooking midweek—game changer for busy people.
02 -
- Don't skip the lemon juice at the end—it's the difference between a good meal and one people actually look forward to eating.
- Roasted vegetables will seem soft when hot, but they firm up slightly as they cool, so don't panic if they look too tender coming out of the oven.
03 -
- Buy your vegetables a day ahead and chop them the night before—it saves time Sunday and prevents any last-minute scrambling.
- Let the roasted vegetables cool completely before containers seal; trapped steam turns them mushy by day two.