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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, Gluten-Free

Ingredients

Scale
  • 1.5 lbs Lean Ground Turkey (usually $7-$9)
  • 2 large Sweet Potatoes, diced into 1/2-inch cubes ($2)
  • 1 can (15 oz) Black Beans, rinsed and drained ($1)
  • 1 bag (12 oz) Frozen Broccoli Florets ($1.50)
  • 1 large Yellow Onion, diced ($0.75)
  • 2 cloves Garlic, minced ($0.25)
  • 2 tablespoons Olive Oil ($0.50)
  • 1 tablespoon Chili Powder ($0.25)
  • 1 teaspoon Cumin ($0.10)
  • Salt and Pepper to taste

Instructions

  1. Step 1: Prep the Vegetables
    Start by washing and peeling your sweet potatoes. Dice them into small, uniform half-inch cubes. Keeping the cubes small ensures they cook quickly and evenly in the skillet. Dice the yellow onion and mince the garlic cloves. Set these aside in separate bowls to keep your workspace organized.
  2. Step 2: Brown the Turkey
    Heat one tablespoon of olive oil in a large skillet or non-stick pan over medium-high heat. Add the ground turkey and cook it until it is no longer pink. Use a wooden spoon to break the meat into small crumbles. Once cooked through, remove the turkey from the pan and set it aside on a plate, leaving any residual fat in the pan for flavor.
  3. Step 3: Sauté the Aromatics and Potatoes
    Add the remaining tablespoon of olive oil to the same pan. Toss in the diced onions and sweet potatoes. Sauté for about 8 to 10 minutes, stirring occasionally. If the potatoes start to stick, add two tablespoons of water and cover the pan with a lid for 3 minutes to steam them. The potatoes should be fork-tender and slightly browned on the edges. Stir in the minced garlic during the last minute of cooking.
  4. Step 4: Combine and Season
    Add the cooked turkey back into the skillet. Pour in the rinsed black beans and the frozen broccoli florets. Sprinkle the chili powder, cumin, salt, and pepper over the entire mixture. Toss everything together well. Continue cooking for another 5 minutes until the broccoli is bright green and heated through, and all the flavors have melded together.
  5. Step 5: Portion and Store
    Line up five airtight meal prep containers. Divide the mixture equally among the containers. Allow the food to cool to room temperature before snapping the lids on. This prevents excess moisture from making the broccoli soggy. Place the containers in the refrigerator, and your lunches for the week are officially ready!
  • Cook Time: 40 minutes

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