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Cheap Meal Prep Under $20 For 5 Days High Protein

Cheap Meal Prep Under $20 For 5 Days High Protein

  • Total Time: 40 minutes
  • Diet: High Protein

Ingredients

Scale
  • 2 lbs Ground Turkey (85/15 or 93/7 blend)
  • 2 cups Dry Brown Rice (or long-grain white rice)
  • 1 bag (16 oz) Frozen Mixed Vegetables (corn, peas, carrots)
  • 1 can (15 oz) Black Beans, drained and rinsed
  • 2 tablespoons Olive Oil or Vegetable Oil
  • 1 large Onion, diced
  • 3 cloves Garlic, minced
  • 2 tablespoons Taco Seasoning (or a mix of cumin, chili powder, and paprika)
  • Salt and Pepper to taste
  • Optional: Sriracha or low-cost salsa for topping

Instructions

  1. Step 1: Prepare the Rice Base: Start by rinsing your brown rice under cold water until the water runs clear. In a medium pot, combine the 2 cups of rice with 4 cups of water and a pinch of salt. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for 35-40 minutes (or according to package directions). Once cooked, fluff the rice with a fork and set it aside to cool slightly.
  2. Step 2: Sauté the Aromatics and Meat: While the rice simmers, heat the olive oil in a large skillet or non-stick pan over medium-high heat. Add the diced onion and cook for about 3-4 minutes until translucent. Add the ground turkey to the pan, breaking it up with a spatula. Cook the turkey until it is browned and no longer pink. Stir in the minced garlic during the last minute of browning to prevent burning.
  3. Step 3: Season and Bulk Up: Add the taco seasoning, salt, and pepper to the turkey mixture. Stir well to ensure the meat is evenly coated. Pour in the drained black beans and the frozen mixed vegetables. Continue to cook over medium heat for about 5-7 minutes. The moisture from the frozen vegetables will help create a light sauce and prevent the turkey from drying out.
  4. Step 4: Combine or Layer: You have two choices: you can mix the cooked rice directly into the skillet with the turkey and vegetables for a “fried rice” style consistency, or you can keep them separate. Mixing them in the pan allows the rice to soak up the juices and spices from the meat, enhancing the overall flavor of the meal prep containers.
  5. Step 5: Portion and Store: Line up five airtight meal prep containers. Evenly distribute the mixture among the containers. Allow the food to cool to room temperature before sealing the lids. This prevents excess steam from making the rice soggy. Store the containers in the refrigerator for up to five days.
  • Cook Time: 40 minutes

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Find it online: https://yeuen.com/cheap-meal-prep-under-20-for-5-days-high-protein-4/