If you're looking for tasty, healthy, and extremely easy lunch or dinner ideas for the week, ground turkey meal prep recipes are the way to go. Ground turkey is a versatile and lean protein source that can be used in a variety of dishes, making it perfect for meal prepping. These recipes are designed to be simple, flavorful, and easy to reheat, ensuring you have a nutritious meal ready whenever you need it.
Why Ground Turkey for Meal Prep?
Ground turkey is a fantastic option for meal prepping due to its several benefits:
- Lean Protein: Ground turkey is a lean source of protein, which is essential for muscle building and overall health.
- Versatility: It can be seasoned and cooked in numerous ways, making it suitable for various cuisines.
- Affordability: Ground turkey is often more affordable than other protein sources like beef or chicken breast.
- Easy to Cook: It cooks quickly and evenly, saving you time in the kitchen.
- Reheats Well: Ground turkey dishes generally reheat well, maintaining their flavor and texture.
Ground Turkey and Zucchini Meal Prep
This dish is incredibly easy to make. It’s perfect for those new to meal prepping or anyone looking for a quick and healthy option.
Ingredients:
- Ground turkey
- Zucchini
- Avocado oil
- Taco seasoning
- Rice (white or brown)
- Optional: Avocado, chili pepper flakes, or hot sauce
Instructions:
- Prepare the Zucchini: Thoroughly wash your zucchini and slice them in half lengthwise. Next, cut ¼ inch slices horizontally to make ½ moon zucchini slices.
- Sauté the Zucchini: In a large pan on medium heat, add some avocado oil. When the oil is hot, add in your sliced zucchini and then half a packet of your favorite taco seasoning. Sauté for around 6-7 minutes or until the zucchini slices become fork tender. Remove them from the heat onto a separate plate and set aside.
- Cook the Ground Turkey: Using the same pan, add in your ground turkey (add a drop more oil if needed). Use a meat masher or wooden utensil to break apart the ground turkey and then add in the other half of your taco seasoning. Cook for 8-10 minutes, continuing to break apart the turkey as it cooks until it reaches an internal temperature of 165°F and is no longer pink.
- Combine: Add your zucchini back in and mix until the turkey and vegetables are well combined. Remove from heat.
- Prepare Rice: Prepare rice according to the instructions on the packaging.
- Assemble Meal Prep Containers: Store rice in a separate compartment, then add in your zucchini and ground turkey mixture on the other side of the container.
- Cool and Store: Allow the food to come to room temperature within 1-2 hours and then store in the fridge until ready to serve.
- Serve: When you're ready to serve, re-heat your meal and add in ¼ of an avocado (optional).
Variations:
- Protein: Instead of ground turkey, feel free to use ground chicken, beef, or bison.
- Vegetables: Instead of zucchini, feel free to use squash, red peppers, broccoli, or any other vegetables you like. You can even use a variety!
- Vegetarian: Use crumbled tempeh instead of ground turkey to make this dish vegetarian.
- Spice: Add chili pepper flakes or hot sauce on top to make this dish spicy!
Korean-Inspired Ground Turkey Meal Prep Bowls
These ground turkey meal prep bowls feature a delicious Korean-inspired sauce, offering a flavorful and healthy meal option.
Ingredients:
- Ground turkey
- Honey
- Soy sauce
- Sesame oil
- Red pepper flakes
- Black pepper
- Garlic
- Ginger
- Broccoli
- Rice (brown or white)
Instructions:
- Prepare the Sauce: In a small jar, add honey, soy sauce, sesame oil, red pepper flakes, and black pepper. Shake well to combine.
- Cook the Turkey: Heat a large skillet over medium heat. Add the ground turkey and cook, breaking it up with a spatula, for 5-8 minutes, until completely cooked through and no longer pink.
- Add Garlic & Ginger: Make a space in the middle of the pan. Add the minced garlic and ginger, and cook, stirring a bit, for 1 minute.
- Sauce It Up: Shake the sauce back up, then pour it evenly over the turkey. Stir until everything is mixed through, about 1-2 minutes. Remove from heat.
- Cook Rice and Broccoli: Cook rice according to package directions. Steam or sauté the broccoli until slightly softened.
- Portion Out: Portion out the ground turkey and sauce into meal prep containers with steamed broccoli and rice.
Variations:
- Protein: Feel free to swap ground turkey for ground beef or ground chicken.
- Sweetener: Instead of honey, you can use maple syrup or brown sugar.
- Vegetables: Broccoli can be substituted with bell pepper, green beans, or sugar snap peas.
Turkey Taco Bowls
These turkey taco bowls are a lightened-up version of traditional taco bowls, using ground turkey instead of ground beef.
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Ingredients:
- Ground turkey
- Taco seasoning
- Cooked rice
- Black beans
- Cheese (optional)
- Salsa
- Optional: Red onion, cilantro, sliced avocado
Instructions:
- Cook the Ground Turkey: Cook the ground turkey using the instructions on the taco seasoning packet.
- Assemble the Bowls: Divide the cooked turkey, cooked rice, black beans, and cheese evenly between meal prep containers.
- Store: Seal each container with the lid and store in the refrigerator for up to four days.
- Serve: Reheat in the microwave until warmed through. Top with salsa, red onion, cilantro, or sliced avocado.
Chipotle Ground Turkey Skillet Meal Prep
This one-pan meal prep option is full of flavor and packed with veggies like kale, jalapeno, onions, and peppers.
Ingredients:
- Ground turkey (at least 93% lean)
- Bell peppers (red and yellow)
- Onion
- Jalapeno peppers
- Garlic
- Cumin powder
- Salsa
- Chipotle hot sauce
- Kale leaves
- Cooked rice
Instructions:
- Cook the Meat: In a Dutch oven or 12-inch skillet, heat oil over medium heat. When hot, add ground turkey and salt. Use a wooden spoon or spatula to break the meat into small pieces as it cooks.
- Cook the Veggies: Next, add bell peppers, onion, jalapeno peppers, garlic, cumin powder, salsa, and chipotle sauce to the pan. Cook for 7-8 minutes, stirring occasionally, until the vegetables have softened and the liquid has reduced.
- Add Kale: Finally, add kale leaves and stir until bright green and slightly wilted, about 1 minute.
- Meal Prep It: Add cooked rice to each meal prep container. Portion the ground turkey veggie mixture evenly between meal prep containers. Garnish with cilantro and serve with guacamole if you wish.
Variations:
- Protein: You can use ground beef instead of ground turkey.
- Spice Level: For a less spicy dish, use less hot sauce and jalapeno peppers.
Other Ground Turkey Meal Prep Recipe Ideas
Here are some additional ground turkey meal prep recipes to try:
- Hidden Vegetable Ground Turkey Recipe: This recipe includes nearly two pounds of hidden vegetables and doesn’t require any veggie chopping or prep work aside from tossing frozen veggies in a blender.
- Italian Ground Turkey and Orzo: A hearty pasta recipe with Italian ground turkey, brown butter sage mushrooms, and cheesy orzo.
- Ground Turkey and Cauliflower Gnocchi Soup: A low-calorie soup with extra lean ground turkey, Italian seasoning, garlic, Calabrian peppers, cauliflower gnocchi, and a cheesy ricotta sauce.
- Sausage, Egg, and Cheese Muffins: Perfect for a high-protein breakfast.
- Broccoli and Ground Turkey Pasta: A one-pot recipe with almost 40 grams of protein per serving.
- Chili Mac: Loaded with vegetables, ground turkey, pasta, and spices.
- BBQ Turkey Skillet: A mix of ground turkey, sweet potatoes, red pepper, and kale tossed in BBQ sauce.
- Ground Turkey Enchiladas: Combine extra lean ground turkey with zucchini, poblano peppers, fire-roasted corn, shredded Mexican cheese, and green chile enchilada sauce.
- Ground Turkey Meatballs: Use Italian ground turkey, eggs, Italian bread crumbs, shredded mozzarella, marina or pasta sauce, garlic powder, and crushed red pepper flakes.
- Korean-Inspired Ground Turkey with Cucumber Kimchi: Ground turkey cooked with a gochujang sauce and served with a quick cucumber kimchi.
- One-Pan Ground Turkey and Orzo: A 30-minute dish with a parmigiano reggiano cheese sauce.
- Ground Turkey Taco Meat: Elevate traditional taco meat with ground turkey for a more flavorful and filling option.
- Peanut Ground Turkey Stir Fry: The combination of ginger, spices, and nuttiness from the peanut butter create a unique sauce.
- Creamy Taco Pasta: A mixture of pasta shells, ground turkey taco meat, cottage cheese, cheddar cheese, peppers, onions, and salsa.
- Cheddar Bacon Ranch Turkey Quesadillas: Combine ground turkey with cheddar, bacon, ranch, and low-carb tortillas.
- 30-Minute Turkey Lasagna: A quick and cheesy lasagna with 36 grams of protein per serving.
- Turkey Enchilada Skillet: Combine extra lean ground turkey with frozen veggies, black beans, corn tortillas, and Mexican cheese.
- Teriyaki Ground Turkey and Veggies: Serve over rice with low-calorie yum yum sauce and sesame seeds.
- Ground Turkey Bolognese: Use this to make high-protein spaghetti Bolognese, lasagna, sandwiches, or anything else you can dream up.
- Ground Turkey Shepherd’s Pie: A creamy pot pie spin on a classic shepherd’s pie, using pre-made mashed potatoes for the crust.
Tips for Successful Ground Turkey Meal Prep
- Choose Lean Ground Turkey: Start with lean ground turkey (at least 93% lean) to keep meals low in fat but still juicy and flavorful.
- Season Liberally: Ground turkey has a mild flavor, so season it generously with herbs, spices, and sauces.
- Use High-Quality Containers: Invest in airtight containers to keep your meals fresh and prevent leaks. Glass containers are a great option for easy reheating.
- Cool Before Refrigerating: Allow your meals to cool to room temperature before refrigerating to prevent condensation and maintain food quality.
- Store Properly: Store meal prep meals in airtight containers with lids in the refrigerator for up to 4 days for best quality.
- Freeze for Longer Storage: You can freeze these meals in freezer-safe containers for longer storage.
- Reheat Properly: Loosely cover the meal with the lid and microwave on High for 2 minutes, or until it’s hot and steamy.
Budget-Friendly Tips
- Buy in Bulk: Purchase ground turkey in bulk when it’s on sale and freeze it in portions.
- Use Generic Brands: Generic or store brands often provide identical quality at lower prices compared to name brands.
- Choose Seasonal Vegetables: Seasonal vegetables pair well with turkey while keeping costs reasonable.
- Plan Meals Around Sales: Planning meals around weekly grocery store sales maximizes value.
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