If you want to hit your protein goals without burning through your grocery budget, ground turkey is one of the best tools you have. These meal prep bowls come in at around $2.40 per serving and deliver 35 grams of protein each. Make a batch on Sunday and you have lunch or dinner covered for most of the week.
Why This Recipe Works#
Ground turkey is lean, cheap, and takes on seasoning incredibly well. Paired with brown rice and black beans, you get a complete protein profile plus enough fiber and carbs to keep you full for hours. Everything cooks in under 30 minutes and reheats perfectly, which makes it a no-brainer for weekly prep.
Ingredients#
- 1.5 lbs 93/7 ground turkey (roughly $5.50)
- 1.5 cups dry brown rice (roughly $0.80)
- 1 can (15 oz) black beans, drained and rinsed (roughly $0.90)
- 1 can (15 oz) diced tomatoes (roughly $0.75)
- 1 cup frozen corn (roughly $0.40)
- 1 tbsp olive oil
- 1 tsp garlic powder
- 1 tsp cumin
- 1 tsp chili powder
- 1/2 tsp smoked paprika
- Salt and black pepper to taste
- 2 tbsp fresh cilantro, chopped (optional)
Makes 4 servings. Estimated cost per serving: $2.40
Instructions#
Cook the brown rice according to package directions. This usually takes about 40 minutes, so start it first. While the rice cooks, you can prep everything else.
Heat olive oil in a large skillet over medium-high heat. Add the ground turkey and break it apart with a spatula. Cook for 7 to 9 minutes until no pink remains.
Drain any excess liquid from the skillet. Add the garlic powder, cumin, chili powder, smoked paprika, salt, and pepper. Stir to coat the meat evenly and cook for another 1 to 2 minutes.
Pour in the diced tomatoes with their juices. Stir and let everything simmer together for 3 to 4 minutes so the flavors come together.
Add the black beans and frozen corn. Stir and cook for 2 more minutes until the corn is heated through.
Divide the cooked brown rice evenly between 4 meal prep containers. Top each one with an equal portion of the turkey mixture.
Garnish with fresh cilantro if you are using it. Let the bowls cool for about 10 minutes before putting the lids on and storing them in the fridge.
Nutrition (Per Serving)#
| Nutrient | Amount |
|---|---|
| Calories | 520 |
| Protein | 35g |
| Carbs | 58g |
| Fat | 12g |
| Cost Per Serving | $2.40 |
Tips#
- Buy ground turkey in bulk when it goes on sale. It freezes well for up to 3 months. Buying a 3 lb pack and freezing half saves you money over buying individual packages.
- Swap brown rice for white rice if you want faster cook times. You will lose a little fiber but the recipe works just as well. White rice cuts cook time down to about 15 minutes.
- Add a handful of shredded cheddar or a dollop of plain Greek yogurt when you are ready to eat. Both add a little extra protein and make the bowl feel more satisfying without much added cost.
- These bowls keep well in the fridge for up to 4 days. If you want to stretch them to day 5, store the rice and turkey separately and combine when reheating.
Related Recipes#
Meal prep does not have to be boring or expensive, and this recipe proves it. Give these bowls a shot this Sunday and see how much easier hitting your protein goals feels when your meals are already waiting for you.