Description

A flavor-packed, nutrient-dense meal prep bowl featuring lean ground turkey, brown rice, and crisp vegetables. This batch-cooking recipe is designed for busy weeknights, offering high protein, customizable options, and easy reheating.

Ingredients

Scale

1.5 lbs (680g) lean ground turkey (93% lean)
2 cups dry brown rice (400g)
4 cups water (for rice)
1 medium yellow onion, diced
4 cloves garlic, minced
2 cups broccoli florets, chopped
1 large red bell pepper, diced
2 medium carrots, diced small
3 tablespoons low-sodium soy sauce
1 tablespoon toasted sesame oil
1 teaspoon freshly grated ginger
1 tablespoon olive oil
1 teaspoon rice vinegar
1/2 teaspoon chili flakes (optional)
3–4 stalks green onions, sliced
Salt and black pepper to taste

Instructions

Rinse 2 cups of brown rice under cold water until clear. Combine with 4 cups of water in a rice cooker or pot. If using a pot, bring to a boil, reduce heat to low, cover, and simmer for 45 minutes. Let sit covered for 10 minutes, then fluff with a fork and set aside.
While the rice cooks, prep the vegetables: dice the onion, mince the garlic, chop the broccoli, and dice the bell pepper and carrots.
Heat olive oil in a large skillet or wok over medium-high heat. Add the ground turkey, breaking it up with a wooden spoon. Cook for 5-7 minutes until browned and cooked through. Drain any excess fat.
Push the turkey to one side of the pan. Add carrots and onions to the empty space and sauté for 2 minutes. Add broccoli and bell pepper, cooking for another 3-4 minutes until tender-crisp.
Add the minced garlic and grated ginger to the pan. Cook for 30 seconds until fragrant. Pour in the soy sauce and sesame oil, tossing everything to coat evenly. Cook for one more minute.
Turn off the heat. Stir in the cooked brown rice and rice vinegar. Toss gently to combine.
Let the mixture cool for 5 minutes, then divide evenly among 4-5 meal prep containers. Top with sliced green onions.
Allow containers to cool completely before sealing to prevent condensation. Store in the refrigerator for up to 5 days or freeze for up to 3 months.

Notes

Do not overcook the rice; undercook by 2-3 minutes if reheating later. Drain excess fat from the turkey to keep the dish light. Cool food completely before storing to maintain food safety and texture. Garnish with fresh herbs or lime juice after reheating for best flavor.

Prep Time: 15 minutes
Cook Time: 45 minutes
Category: Main Course
Cuisine: Asian-Inspired

Nutrition

Serving Size: 1 bowl
Calories: 450
Sugar: 6
Sodium: 600
Fat: 12
Saturated Fat: 3
Carbohydrates: 42
Fiber: 5
Protein: 38

Keywords: high protein meal prep, turkey meal prep, brown rice bowls, batch cooking, healthy dinner, quick weeknight meals, gluten-free options