Name: Cheap Meal Prep Under $20 For 5 Days High Protein
Cook time: 40 min
Total time: 40 min
Ingredients: 1.5 lbs Ground Turkey (85% or 93% lean); 2 cups Dry Brown Rice (or 4 cups cooked); 2 cans (15 oz each) Black Beans, rinsed and drained; 3 large Bell Peppers (any color), diced; 1 large Yellow Onion, diced; 2 tablespoons Taco Seasoning (or a mix of cumin, chili powder, and garlic powder); 1 tablespoon Olive Oil; Salt and pepper to taste; Optional: Lime wedges and fresh cilantro for garnish

Ingredients

Scale

1.5 lbs Ground Turkey (85% or 93% lean)
2 cups Dry Brown Rice (or 4 cups cooked)
2 cans (15 oz each) Black Beans, rinsed and drained
3 large Bell Peppers (any color), diced
1 large Yellow Onion, diced
2 tablespoons Taco Seasoning (or a mix of cumin, chili powder, and garlic powder)
1 tablespoon Olive Oil
Salt and pepper to taste
Optional: Lime wedges and fresh cilantro for garnish

Instructions

Step 1: Prepare the Base. Start by cooking your brown rice according to the package instructions. If you have a rice cooker, use it to save time and ensure fluffy results. While the rice simmers, dice your bell peppers and onion into uniform pieces. Rinse the black beans thoroughly under cold water to remove excess sodium and starch. Setting up your workstation now makes the cooking process move much faster.
Step 2: Sauté the Aromatics and Vegetables. Heat the olive oil in a large skillet or non-stick pan over medium-high heat. Add the diced onions and bell peppers. Sauté them for about 5 to 7 minutes until the onions are translucent and the peppers have softened slightly but still retain some bite. Remove the vegetables from the pan and set them aside on a plate to keep them from getting mushy.
Step 3: Brown the Protein. In the same skillet, add the ground turkey. Break it up with a wooden spoon or spatula as it cooks. Cook the meat until it is no longer pink, which usually takes about 8 to 10 minutes. Once the turkey is browned, drain any excess liquid or fat from the pan. Sprinkle the taco seasoning over the meat and add a splash of water to help the spices coat the turkey evenly.
Step 4: Combine the Ingredients. Add the sautéed vegetables and the rinsed black beans into the skillet with the seasoned turkey. Stir everything together and cook for another 3 to 4 minutes on low heat. This allows the flavors to meld together and ensures the beans are heated through. Taste the mixture and add a pinch of salt or pepper if needed.
Step 5: Assemble the Meal Prep Containers. Line up five microwave-safe meal prep containers. Distribute the cooked brown rice evenly across all five containers (about 3/4 cup per container). Top the rice with the turkey, bean, and veggie mixture. Allow the food to cool to room temperature before sealing the lids. This prevents steam from making the rice soggy during storage. Store them in the refrigerator for up to five days.

Cook Time: 40 minutes