Healthy Turkey Meal Prep (Printable Version)

Lean turkey combined with roasted vegetables and brown rice for a nutritious and easy meal.

# 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

# Directions:

01 - Cook the brown rice according to package instructions. Set aside and keep warm.
02 - Preheat oven to 425°F. Toss bell peppers, zucchini, and red onion with 1 tbsp olive oil, ½ tsp salt, ½ tsp black pepper, and smoked paprika. Spread on a parchment-lined baking sheet and roast for 18–20 minutes, stirring once halfway.
03 - Heat 1 tbsp olive oil in a large skillet over medium heat. Add minced garlic and sauté for 30 seconds.
04 - Add ground turkey, dried oregano, and remaining salt to the skillet. Cook, breaking up the meat, for 7–8 minutes until browned and cooked through.
05 - Stir in soy sauce and lemon juice. Add baby spinach and cook for 1–2 minutes until wilted.
06 - Divide the cooked rice, roasted vegetables, and turkey-spinach mixture evenly among four containers.
07 - Allow to cool slightly before sealing containers. Refrigerate for up to 4 days.

# Expert Tips:

01 -
  • You'll actually want to eat your leftovers because everything tastes genuinely good, not like diet food.
  • It's fast enough to fit into a Sunday afternoon, yet flexible enough to swap vegetables based on what's in your fridge.
  • High protein keeps you full through the afternoon without the energy crash that comes from lighter meals.
02 -
  • Don't skip roasting the vegetables separately—cooking them with the turkey or rice means they don't caramelize and taste like steamed mush by day three.
  • The spinach has to go in at the very end, or it'll turn dark and unappetizing before you even refrigerate it. A quick wilt is all you need.
  • Let these cool completely before sealing the containers, or you'll create a humidity problem that makes everything soften faster.
03 -
  • Make extra rice when you're making it anyway—that 10 minutes of effort pays off all week, and rice reheats faster than cooking it fresh.
  • If your turkey seems dry, it's probably overcooked or sitting in the containers too long. Cook it to just-through and pack it separate from the veggies if you're storing longer than two days.

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