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why make this recipe
High Protein Meal Prep Recipes are great for anyone looking to eat healthier or gain muscle. This recipe features ground turkey and chickpeas, both of which provide a good amount of protein. It’s an easy way to prepare nutritious food in advance, saving you time during the week while keeping your meals delicious and satisfying.
how to make High Protein Meal Prep
Ingredients :
- 1 tablespoon olive oil
- 1 pound ground turkey
- Kosher salt and freshly cracked pepper (to taste)
- 1 red bell pepper (seeds and stem removed, diced)
- 1 yellow bell pepper (seeds and stem removed, diced)
- 1 white or yellow onion (diced)
- 1 teaspoon garlic powder
- ½ teaspoon red pepper flakes
- 1 can diced tomatoes (with juices)
- 1 can chickpeas (drained and rinsed)
- 1-2 tablespoons hot sauce
- 2 cups fresh spinach
- 2 cups cooked white rice (for serving)
Directions :
- Cook the rice according to package instructions. Set aside.
- In a large skillet or Dutch oven, heat olive oil over medium heat. When hot, add ground turkey. Break apart the meat into small pieces as it cooks. Cook the turkey for 7 minutes. Salt and pepper to taste.
- Add diced bell peppers, onions, garlic powder, and red pepper flakes to the skillet. Sauté for 7 minutes or until vegetables have softened.
- Add diced tomatoes and chickpeas. Continue cooking for 5 minutes.
- Add spinach and let it wilt for 2-3 minutes. Allow all the flavors to blend together.
How to Meal Prep it:
Depending on the size of your containers, add ¼-½ cup cooked rice to each container. Divide the ground turkey and veggie mixture evenly among the containers.
how to serve High Protein Meal Prep
Serve this dish warm. You can enjoy it on its own or with extra hot sauce for added heat. It’s also great with a side salad for a complete meal.
how to store High Protein Meal Prep
Store any leftovers in airtight containers in the refrigerator. They will last for about 4-5 days. If you want to keep them longer, you can freeze the containers for up to 2-3 months.
tips to make High Protein Meal Prep
- To add more flavor, consider using different spices or herbs like cumin or paprika.
- You can replace ground turkey with ground chicken or lean beef if you prefer.
- Add more vegetables like zucchini or carrots for extra nutrients and color.
variation
Feel free to customize this recipe by swapping in your favorite veggies or using quinoa instead of rice for a different texture and taste.
FAQs
1. Can I use frozen vegetables instead of fresh?
Yes, frozen vegetables can be used. Just remember to adjust the cooking time as they may not need as long to soften.
2. How can I make this recipe vegetarian?
You can replace the ground turkey with lentils or mushrooms and skip the chicken broth. This will keep it high in protein while being vegetarian-friendly.
3. Can I meal prep this for the whole week?
Absolutely! This recipe stores well in the fridge and can be eaten for lunch or dinner throughout the week. Just reheat and enjoy!
High Protein Meal Prep
A delicious high protein meal prep featuring ground turkey and chickpeas, perfect for healthy eating and muscle gain.
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 4 servings
- Category: Meal Prep
- Method: Skillet
- Cuisine: American
- Diet: High Protein
Ingredients
- 1 tablespoon olive oil
- 1 pound ground turkey
- Kosher salt and freshly cracked pepper (to taste)
- 1 red bell pepper (seeds and stem removed, diced)
- 1 yellow bell pepper (seeds and stem removed, diced)
- 1 white or yellow onion (diced)
- 1 teaspoon garlic powder
- ½ teaspoon red pepper flakes
- 1 can diced tomatoes (with juices)
- 1 can chickpeas (drained and rinsed)
- 1–2 tablespoons hot sauce
- 2 cups fresh spinach
- 2 cups cooked white rice (for serving)
Instructions
- Cook the rice according to package instructions. Set aside.
- In a large skillet or Dutch oven, heat olive oil over medium heat. When hot, add ground turkey. Break apart the meat into small pieces as it cooks. Cook the turkey for 7 minutes. Salt and pepper to taste.
- Add diced bell peppers, onions, garlic powder, and red pepper flakes to the skillet. Sauté for 7 minutes or until vegetables have softened.
- Add diced tomatoes and chickpeas. Continue cooking for 5 minutes.
- Add spinach and let it wilt for 2-3 minutes. Allow all the flavors to blend together.
Notes
Store leftovers in airtight containers in the refrigerator for 4-5 days or freeze for up to 2-3 months.