Simple Weekly Meal Prep Plan

Base Formula (Makes 5-6 servings)

Protein: 1.5-2 lbs ground turkey
Vegetables: 2-3 cups mixed vegetables (see options below)
Carb: 1.5 cups uncooked rice (makes about 4.5 cups cooked)

Vegetable Rotation Options

Pick 2-3 vegetables each week to keep things interesting:

Root Vegetables

Carrots (diced or baby carrots)
Sweet potatoes (cubed)
Regular potatoes (cubed)
Parsnips (diced)

Other Favorites

Bell peppers (any color, sliced)
Zucchini (diced or sliced)
Yellow squash (diced)
Green beans (trimmed)
Asparagus (chopped)
Mushrooms (sliced)
Spinach (added at the end)

Weekly Prep Method

Sunday Prep (2-3 hours total)

Rice Prep (20 minutes active)

Cook 1.5 cups rice according to package directions
Let cool, divide into 5-6 containers

Turkey Prep (30 minutes)

Season 1.5-2 lbs ground turkey with salt, pepper, and your favorite herb blend
Cook in large skillet, breaking it up as it cooks
Let cool, divide into containers

Vegetable Prep (45 minutes)

Wash and chop your chosen vegetables
Roast harder vegetables (carrots, potatoes, sweet potatoes) at 425°F for 25-30 minutes
Sauté softer vegetables (zucchini, peppers, mushrooms) for 5-10 minutes
Steam green beans or asparagus for 5-7 minutes
Add raw spinach directly to containers if using

Assembly

Divide everything into 5-6 meal prep containers
Store in refrigerator for up to 5 days

Weekly Rotation Ideas

Week 1: Carrots + bell peppers + green beans Week 2: Sweet potato + zucchini + spinach Week 3: Regular potato + asparagus + mushrooms Week 4: Parsnips + yellow squash + bell peppers

Seasoning Variations

Keep it interesting by rotating seasonings on your turkey:

Italian herbs (basil, oregano, thyme)
Mexican (cumin, paprika, chili powder)
Mediterranean (rosemary, sage)
Asian-inspired (ginger powder, sesame oil)

Notes

Containers will keep 4-5 days in the fridge
Freeze half if you want to prep for 2 weeks
Reheat for 1-2 minutes in microwave, adding a splash of water if needed
Total weekly cost: approximately $20-25