High Protein Meal Prep

Ingredients

• 0.5 large Yellow Onion (chopped)
• 1 cup Red Bell Pepper (chopped)
• 1 cup Baby Portabella Mushrooms (sliced)
• 0.5 cup Cherry Tomatoes (halved)
• 1 cup Spinach (chopped)
• 4.5 tablespoons Avocado Oil (for sautéing)
• 2.5 pounds Ground Turkey (lean, 93% lean)
• 1.75 teaspoons Sea Salt
• 1 teaspoon Garlic Powder
• 1 teaspoon Paprika
• 0.5 teaspoon Dried Sage
• 0.5 teaspoon Dried Thyme
• 0.625 teaspoon Black Pepper
• 0.5 teaspoon Onion Powder
• 0.5 teaspoon Red Pepper Flakes
• 12 large Eggs (room temperature)
• 0.33 cup Unsweetened Almond Milk (any brand)
• 0.25 cup Nutritional Yeast
• 0.5 cup Coconut Aminos
• 0.5 cup Chicken Broth (can use vegetable or bone broth)
• 2 units Garlic Cloves (minced)
• 1.5 teaspoons Fresh Ginger (grated)
• 1 teaspoon Sesame Oil
• 0.5 tablespoon Rice Vinegar
• 1 tablespoon Raw Honey
• 1 tablespoon Tapioca Flour (for thickening)
• 2 pounds Boneless Skinless Chicken Thighs (cut into 1‑inch pieces)
• 2 bags Frozen Cauliflower Rice (24 oz each, defrosted)
• 2 tablespoons Green Onion (chopped)
• 1 tablespoon Sesame Seeds (for garnish)
• 1 unit Avocado (sliced for serving)
• 0.5 large Poblano Pepper (chopped)
• 2 units Celery Stalks (sliced 1/4")
• 2 tablespoons Tomato Paste
• 1 28‑oz can Fire‑Roasted Diced Tomatoes
• 2 14‑oz cans Diced Tomatoes
• 2 14‑oz cans Kidney Beans (drained and rinsed)
• 0.25 teaspoon Baking Soda
• 2 units Bay Leaves (optional)
• 1 15‑oz can Canned Chickpeas (drained and rinsed)
• 0.25 cup Tahini
• 2 tablespoons Extra Virgin Olive Oil
• 2.5 tablespoons Lemon Juice (freshly squeezed)
• 1 teaspoon Garlic (minced (for hummus))
• 0.25 teaspoon Cumin (for hummus)
• 0.25 teaspoon Paprika (for hummus)
• 4 tablespoons Water (for smoothing hummus)
• 2 units Carrot Sticks (peeled and sliced for snack)
• 2 units Celery Sticks (cut into sticks for snack)

Instructions

1. Prep Breakfast Vegetables

   Chop half a large yellow onion, 1 cup of red bell pepper, 1 cup of baby portabella mushrooms, ½ cup cherry tomatoes, and 1 cup spinach.

   Time: PT10M

2. Sauté Onion & Bell Pepper

   Heat 1 tbsp avocado oil in a large skillet over medium heat. Add the chopped onion and bell pepper; sauté 10 minutes until slightly soft.

   Time: PT10M

   Temperature: Medium

3. Brown Ground Turkey

   Add 1½ lb ground turkey to the skillet, breaking it up. Cook about 5 minutes until halfway done.

   Time: PT5M

   Temperature: Medium

4. Season the Meat

   Stir in 1 tsp sea salt, 1 tsp garlic powder, 1 tsp paprika, ½ tsp dried sage, ½ tsp dried thyme, ½ tsp black pepper, ½ tsp onion powder, and ½ tsp red pepper flakes.

   Time: PT1M

5. Add Mushrooms

   Add the sliced mushrooms to the skillet and sauté 3 minutes.

   Time: PT3M

   Temperature: Medium

6. Add Tomatoes & Spinach

   Add the halved cherry tomatoes and chopped spinach; cook 3 minutes until spinach wilts.

   Time: PT3M

   Temperature: Medium

7. Transfer to Baking Dish

   Evenly spread the turkey‑vegetable mixture into a 9×13‑inch baking dish.

   Time: PT2M

8. Whisk Egg Mixture

   In a mixing bowl, whisk together 12 eggs, ⅓ cup unsweetened almond milk, ¼ cup nutritional yeast, ⅛ tsp black pepper, and ¼ tsp sea salt until fully combined.

   Time: PT5M

9. Bake the Casserole

   Pour the egg mixture over the turkey base, tilt the dish to cover evenly, and bake at 375°F for 30 minutes, or until the eggs are set.

   Time: PT30M

   Temperature: 375°F

10. Cool & Slice

    Allow the casserole to cool 10 minutes, then slice into 10 equal squares (2 per meal).

    Time: PT10M

11. Prepare Stir‑Fry Sauce

    In a bowl whisk together ½ cup coconut aminos, ½ cup chicken broth, 2 minced garlic cloves, 1½ tsp grated ginger, 1 tsp sesame oil, ½ tbsp rice vinegar, 1 tbsp raw honey, and 1 tbsp tapioca flour.

    Time: PT5M

12. Marinate Chicken

    Cut 2 lb boneless skinless chicken thighs into 1‑inch pieces, place in a bowl, add ¼ cup of the stir‑fry sauce, toss, and refrigerate while you prep vegetables.

    Time: PT5M

13. Chop Stir‑Fry Vegetables

    Slice half a small yellow onion, 2 bell peppers (any color) into strips, 2 cups broccoli florets into small pieces, and 3 carrots into ¼‑inch rounds.

    Time: PT10M

14. Sauté Vegetables

    Heat 1½ tbsp avocado oil in a wok or large skillet over medium‑high heat. Add all vegetables; toss every few seconds and sauté 12 minutes until broccoli is tender‑crisp and onions are lightly charred.

    Time: PT12M

    Temperature: Medium‑high

15. Cook Chicken

    In the same pan, add another 1 tbsp avocado oil, then add the marinated chicken. Cook 8 minutes, turning to brown all sides, until fully cooked.

    Time: PT8M

    Temperature: Medium‑high

16. Combine & Simmer

    Return the sautéed vegetables to the pan, pour the remaining stir‑fry sauce over everything, reduce heat to medium‑low and simmer 5 minutes until the sauce thickens and coats the ingredients.

    Time: PT5M

    Temperature: Medium‑low

17. Prepare Cauliflower Rice

    In a separate skillet over medium heat, add the defrosted cauliflower rice with a splash of water, cover, and cook 5 minutes until softened. Remove lid and sauté until excess moisture evaporates; season with sea salt, pepper, and chopped green onion.

    Time: PT5M

    Temperature: Medium

18. Assemble Lunch Containers

    Divide cauliflower rice into meal‑prep containers, top with the chicken stir‑fry, garnish with sesame seeds, and add a quarter of an avocado when ready to eat.

    Time: PT5M

19. Chop Chili Vegetables

    Dice 1 large yellow onion, 1 bell pepper, half a poblano pepper, and slice 2 celery stalks into ¼‑inch pieces.

    Time: PT10M

20. Sauté Chili Base

    In a large pot over medium heat, heat 1 tsp avocado oil and add the chopped vegetables. Sauté 10 minutes until softened.

    Time: PT10M

    Temperature: Medium

21. Add Garlic

    Stir in 1 tbsp minced garlic and cook 2 minutes until fragrant.

    Time: PT2M

    Temperature: Medium

22. Brown Turkey

    Add the remaining 1 lb ground turkey (total 2.5 lb) to the pot; cook 5 minutes, breaking up, until no longer pink.

    Time: PT5M

    Temperature: Medium

23. Season Chili

    Stir in 3 tbsp chili powder, 2 tsp cumin, 2 tsp dried oregano, ½ tsp sea salt, ¼ tsp black pepper, and optional ¼ tsp cayenne pepper.

    Time: PT1M

24. Add Tomato Paste

    Stir in 2 tbsp tomato paste until fully incorporated.

    Time: PT1M

25. Add Liquids & Beans

    Add the fire‑roasted 28‑oz diced tomatoes, the two 14‑oz diced tomato cans, 2 cups chicken broth, drained kidney beans, 1 tsp raw honey, and ¼ tsp baking soda. Stir well.

    Time: PT2M

26. Simmer Chili

    Bring to a boil, then reduce heat to low‑medium, cover, and simmer 30 minutes.

    Time: PT30M

    Temperature: Low‑medium

27. Cool & Portion Chili

    Allow the chili to cool 10 minutes, then divide into meal‑prep containers. Garnish with lime wedges, jalapeños, and chopped cilantro if desired.

    Time: PT10M

28. Blend Hummus

    In a food processor combine the drained chickpeas, ¼ cup tahini, 2 tbsp extra‑virgin olive oil, 2½ tbsp lemon juice, 1 tsp minced garlic, ½ tsp sea salt, ¼ tsp cumin, and ¼ tsp paprika. Blend until smooth.

    Time: PT5M

29. Adjust Consistency

    While the processor is running, slowly drizzle in 4 tbsp water until the hummus reaches a creamy dip consistency.

    Time: PT2M

30. Store Hummus

    Transfer the hummus to a glass storage container and seal.

    Time: PT1M

31. Prep Veggie Sticks

    Cut carrots and celery into sticks; place them in a separate container with a splash of water to keep crisp.

    Time: PT5M

32. Finalize Snack Containers

    Portion hummus and veggie sticks into individual snack containers.

    Time: PT2M

Nutrition Facts

Calories

1300

Protein

122 g

Carbohydrates

80 g

Fat

45 g

Fiber

25 g

Ingredient Substitutions

• Instead of Yellow Onion: White onion, Sweet onion
• Instead of Red Bell Pepper: Yellow bell pepper, Orange bell pepper
• Instead of Baby Portabella Mushrooms: Button mushrooms, Cremini mushrooms
• Instead of Cherry Tomatoes: Grape tomatoes, Diced regular tomatoes
• Instead of Spinach: Kale, Swiss chard
• Instead of Avocado Oil: Olive oil, Coconut oil
• Instead of Ground Turkey: Ground chicken, Lean ground beef
• Instead of Sea Salt: Kosher salt, Table salt
• Instead of Garlic Powder: Fresh minced garlic
• Instead of Paprika: Smoked paprika
• Instead of Dried Sage: Fresh sage
• Instead of Dried Thyme: Fresh thyme
• Instead of Black Pepper: White pepper
• Instead of Onion Powder: Granulated onion
• Instead of Red Pepper Flakes: Cayenne pepper
• Instead of Eggs: Egg whites only (increase quantity)
• Instead of Unsweetened Almond Milk: Unsweetened soy milk, Cow's milk
• Instead of Nutritional Yeast: Grated Parmesan cheese (if not dairy free)
• Instead of Coconut Aminos: Low‑sodium soy sauce, Tamari
• Instead of Chicken Broth: Water with extra seasoning
• Instead of Garlic Cloves: Garlic powder (1/2 tsp)
• Instead of Fresh Ginger: Ground ginger (1/4 tsp)
• Instead of Sesame Oil: Olive oil
• Instead of Rice Vinegar: Apple cider vinegar
• Instead of Raw Honey: Maple syrup
• Instead of Tapioca Flour: Cornstarch, Arrowroot powder
• Instead of Boneless Skinless Chicken Thighs: Chicken breast
• Instead of Frozen Cauliflower Rice: Fresh riced cauliflower
• Instead of Green Onion: Chives
• Instead of Sesame Seeds: Pumpkin seeds
• Instead of Avocado: Sliced olives
• Instead of Poblano Pepper: Anaheim pepper, Jalapeño (less sweet)
• Instead of Celery Stalks: Carrot sticks
• Instead of Tomato Paste: Tomato sauce (reduce)
• Instead of Fire‑Roasted Diced Tomatoes: Regular diced tomatoes
• Instead of Diced Tomatoes: Fire‑roasted tomatoes
• Instead of Kidney Beans: Black beans, Cannellini beans
• Instead of Baking Soda: Baking powder (1/2 tsp)
• Instead of Bay Leaves: Oregano
• Instead of Canned Chickpeas: White beans
• Instead of Tahini: Almond butter
• Instead of Extra Virgin Olive Oil: Avocado oil
• Instead of Lemon Juice: Lime juice
• Instead of Garlic: Garlic powder (1/2 tsp)
• Instead of Cumin: Ground coriander
• Instead of Paprika: Smoked paprika
• Instead of Carrot Sticks: Cucumber sticks
• Instead of Celery Sticks: Bell pepper strips

Equipment Needed

• Chef's Knife
• Cutting Board
• Large Skillet
• Baking Dish
• Mixing Bowl
• Whisk
• Measuring Cups
• Measuring Spoons
• Food Processor
• Large Pot
• Spatula
• Storage Containers

Critical Steps — Do Not Skip

• Sauté the onion and bell pepper until just soft to build flavor base.
• Add a splash of water to lean ground turkey if it begins to dry out.
• Bake the breakfast casserole at 375°F until the egg mixture is fully set.
• Simmer the turkey chili for at least 30 minutes for flavors to meld.
• Blend hummus until smooth and adjust water gradually for desired consistency.

Chef Tips from the Video

• A splash of water keeps lean ground turkey moist during cooking.
• Defrost cauliflower rice in the fridge overnight for quicker sautéing.
• Use fire‑roasted tomatoes for extra smoky depth in the chili.
• Whisk the egg mixture until slightly frothy for a fluffier casserole texture.

Troubleshooting

Storage

Refrigerator: Store all prepared meals in airtight containers for up to 5 days (4°C).

Freezer: The breakfast casserole and turkey chili freeze well for up to 3 months; reheat before serving.

Room temperature: Do not keep prepared meals at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the breakfast casserole and turkey chili on Sunday; they reheat beautifully.
• Cool all dishes completely before sealing containers to prevent condensation.
• Store avocado slices separately and add fresh just before eating to avoid browning.
• Hummus can be made up to 5 days ahead; stir before serving.

Frequently Asked Questions