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Healthy 5-Day High Protein Meal Prep with Ground Turkey Perfect for Weight Loss

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A simple, protein-packed meal prep recipe featuring ground turkey, quinoa, and fresh veggies, perfect for busy weeks and weight loss.

Ingredients

Scale
  • 1.5 pounds (680 g) ground turkey (lean, 93% lean recommended)
  • 1 medium onion, finely chopped
  • 3 cloves garlic, minced
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground cumin
  • Salt and black pepper, to taste
  • 1 tablespoon olive oil
  • 1 cup (170 g) quinoa, rinsed
  • 2 cups (480 ml) low-sodium chicken broth (or vegetable broth for vegetarian swap)
  • 1 red bell pepper, diced
  • 1 zucchini, diced
  • 1 cup (150 g) frozen corn kernels (optional)
  • 2 cups (60 g) fresh spinach, roughly chopped
  • Optional garnishes: fresh cilantro or parsley, juice of half a lime, red pepper flakes

Instructions

  1. Rinse 1 cup quinoa under cold water using a fine mesh sieve to remove bitterness.
  2. In a medium saucepan, bring 2 cups low-sodium chicken broth to a boil.
  3. Add quinoa, reduce heat to low, cover, and simmer for 15 minutes or until liquid is absorbed.
  4. Remove from heat and fluff quinoa with a fork; set aside to cool slightly.
  5. Dice onion, red bell pepper, and zucchini; mince garlic; chop spinach; have frozen corn ready.
  6. Heat 1 tablespoon olive oil in a large non-stick skillet over medium heat.
  7. Sauté chopped onion for 3-4 minutes until translucent.
  8. Add minced garlic and cook for 30 seconds until fragrant.
  9. Add ground turkey, breaking it up with a spatula.
  10. Season with smoked paprika, cumin, salt, and pepper.
  11. Cook turkey for 8-10 minutes until browned and cooked through; drain excess liquid if needed.
  12. Add diced red bell pepper, zucchini, frozen corn, and chopped spinach.
  13. Cook for another 5 minutes until veggies are tender but vibrant.
  14. Remove skillet from heat and fold in cooked quinoa; mix well.
  15. Optionally, squeeze juice of half a lime into the mixture.
  16. Divide mixture evenly into five meal prep containers; cool completely before sealing and refrigerating.
  17. Reheat portions in microwave or stovetop when ready to eat.
  18. Garnish with chopped cilantro or parsley and red pepper flakes if desired.

Notes

Rinse quinoa to remove bitterness. Use 93% lean ground turkey for best texture and moisture. Cook turkey slowly to allow caramelization for flavor. Add frozen corn and spinach last to keep veggies crisp-tender. Cool meal prep completely before sealing containers. Can freeze portions for up to 3 months.

Nutrition

Keywords: high protein, meal prep, ground turkey, quinoa, weight loss, healthy, easy recipe, gluten-free, low carb

Find it online: https://crispcraving.com/healthy-5-day-high-protein-meal-prep-with-ground-turkey-perfect-for-weight-loss/