5 Day Meal Prep - Turkey and Vegetable Stir-Fry with Brown Rice

Meal prep for Turkey and Vegetable Stir-Fry with Brown Rice

Turkey and Vegetable Stir-Fry with Brown Rice

Ingredients:

• 20 oz lean ground turkey (1 lb 4 oz)

• 2 cups brown rice, uncooked

• 3 bell peppers (red, yellow, and green), sliced

• 2 zucchinis, sliced

• 1 onion, sliced

• 3 cloves garlic, minced

• 1 tablespoon olive oil

• 2 tablespoons low-sodium soy sauce or tamari

• 1 tablespoon sesame oil

• Salt and pepper to taste

• Optional: green onions, sesame seeds for garnish

Instructions:

1. Cook Brown Rice:

• Rinse 2 cups of brown rice under cold water.

• In a pot, bring 4 cups of water to a boil.

• Add the brown rice, reduce heat to low, cover, and simmer for 45 minutes or until rice is tender and water is absorbed.

• Fluff with a fork and set aside to cool.

2. Turkey Stir-Fry:

• In a large skillet or wok, heat olive oil over medium-high heat.

• Add minced garlic and sliced onion, sauté until fragrant and translucent.

• Add ground turkey to the skillet, breaking it up with a spatula.

• Cook turkey until browned and fully cooked.

• Add sliced bell peppers and zucchini to the skillet, sauté for 5-7 minutes until vegetables are tender but still crisp.

• Add low-sodium soy sauce or tamari, sesame oil, salt, and pepper to the skillet. Stir well to combine and coat the turkey and vegetables with the sauce.

• Remove from heat and let cool.

3. Meal Prep Assembly:

• Divide the cooked brown rice evenly among 5 meal prep containers.

• Top each container with the turkey and vegetable stir-fry.

• Optional: Garnish with sliced green onions and sesame seeds.

• Seal the containers and refrigerate for up to 5 days.

Nutritional Information (approximate per serving):

• Ground turkey: 240 calories, 28g protein

• Brown rice: 215 calories, 5g protein

• Bell peppers, zucchini, onion: 50 calories, 2g protein

• Olive oil, soy sauce, sesame oil: 60 calories

Total per serving:

• Calories: ~565 calories (adjust portion sizes or omit optional garnishes to reduce to 450 calories)

• Protein: ~35g

Tips for Meal Prep:

• Store the meal prep containers in the refrigerator and reheat in the microwave before serving.

• You can customize this recipe by adding or substituting vegetables based on your preferences.

• Adjust seasoning and spices according to your taste.

• Divide the meal prep ingredients evenly among the 5 containers to ensure balanced portions for each meal.

This Turkey and Vegetable Stir-Fry with Brown Rice meal prep is packed with protein, fiber, and essential nutrients, making it a healthy and satisfying lunch option for the week!