20$ Protein Chili Meal Prep🌶️

Ingredients

• 1 piece Onion (medium, diced)
• 1 piece Bell Pepper (red or green, diced)
• 2 lb Ground Turkey (lean (93% lean))
• 1 packet Low Sodium Chili Seasoning Mix (approx 2 tbsp, store‑bought)
• 1 can Black Beans (15 oz, drained and rinsed well)
• 1 can Kidney Beans (15 oz, drained and rinsed well)
• 1 can Dark Kidney Beans (15 oz, drained and rinsed well)
• 1 can Diced Tomatoes (15 oz, undrained)
• 1 cup Tomato Sauce (plain, no added sugar)
• 0.25 cup Fresh Cilantro (chopped)
• 0.5 cup Greek Yogurt (plain, non‑fat, for topping)
• 1 spray Cooking Spray (non‑stick spray for pan)

Instructions

1. Prep Vegetables

   Dice the onion and bell pepper into uniform ½‑inch pieces. Roughly chop the cilantro and set aside.

   Time: PT5M

2. Sweat Aromatics

   Spray the skillet with cooking spray, heat over medium heat, add the diced onion and bell pepper, and cook, stirring occasionally, until softened and translucent, about 5 minutes.

   Time: PT5M

   Temperature: Medium heat on stove

3. Brown the Turkey

   Add the ground turkey to the pan, sprinkle the low‑sodium chili seasoning mix over it, and cook, breaking it up with a spoon, until no longer pink and lightly browned, about 8 minutes.

   Time: PT8M

   Temperature: Medium heat on stove

4. Add Beans and Tomatoes

   Stir in the rinsed black beans, kidney beans, dark kidney beans, the whole can of diced tomatoes (with juices), and the cup of tomato sauce. Mix well.

   Time: PT3M

   Temperature: Medium heat on stove

5. Simmer the Chili

   Reduce heat to low and let the chili simmer uncovered for 15 minutes, stirring occasionally, until flavors meld and the mixture thickens slightly.

   Time: PT15M

   Temperature: Low simmer

6. Finish with Cilantro

   Stir the chopped cilantro into the hot chili and remove from heat.

   Time: PT2M

7. Portion and Serve

   Divide the chili into 8 equal containers (about 1 cup each). When ready to eat, top each serving with a dollop of Greek yogurt as a sour‑cream substitute.

   Time: PT2M

Nutrition Facts

Calories

250

Protein

20g

Carbohydrates

30g

Fat

5g

Fiber

6g