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High Protein Teriyaki Turkey Meal Prep Bowls - Simple, Satisfying, and Ready for the Week

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Ground turkey (93% lean or 99% extra lean, 2 pounds)
  • Cooked rice (brown or jasmine, about 5–6 cups cooked)
  • Broccoli florets (4 cups)
  • Carrots (2 large, thinly sliced or julienned)
  • Bell pepper (1 large, any color, thinly sliced)
  • Green onions (4, thinly sliced)
  • Sesame seeds (1–2 tablespoons, optional for garnish)
  • Neutral oil (1–2 tablespoons; avocado, canola, or light olive oil)
  • Low-sodium soy sauce or tamari (1/2 cup)
  • Water (1/2 cup)
  • Rice vinegar (1 tablespoon)
  • Honey or maple syrup (2–3 tablespoons, to taste)
  • Brown sugar (1 tablespoon, optional for extra gloss)
  • Fresh garlic (3 cloves, minced)
  • Fresh ginger (1 tablespoon, grated)
  • Cornstarch (2 teaspoons) mixed with 2 tablespoons water
  • Toasted sesame oil (1 teaspoon)
  • Red pepper flakes (pinch, optional)
  • Salt and black pepper
  • Onion powder (1 teaspoon)
  • Garlic powder (1/2 teaspoon)

Method
 

  1. Cook the rice. Make your rice according to package directions. Fluff and set aside. For meal prep, slightly undercook by a minute to keep the grains firm when reheated.
  2. Mix the sauce. In a bowl, whisk soy sauce, water, rice vinegar, honey, brown sugar, garlic, ginger, sesame oil, and red pepper flakes. Stir the cornstarch slurry separately and keep it ready.
  3. Sauté the veggies. Heat a large skillet over medium-high. Add 1 teaspoon oil. Cook broccoli, carrots, and bell pepper with a pinch of salt for 4–5 minutes until crisp-tender. Remove to a plate.
  4. Brown the turkey. Add another teaspoon of oil if needed. Crumble in the ground turkey. Season with salt, pepper, onion powder, and garlic powder. Cook, stirring, until no longer pink and lightly browned, about 6–8 minutes. Drain excess moisture if needed.
  5. Glaze with teriyaki. Pour the teriyaki sauce into the turkey. Bring to a simmer. Stir in the cornstarch slurry and cook 1–2 minutes until glossy and thick. If too thick, add a splash of water; if too thin, simmer 1 minute more.
  6. Combine. Return the sautéed veggies to the pan and toss with the teriyaki turkey. Taste and adjust seasoning—add a little more soy for salt or honey for sweetness.
  7. Assemble bowls. Divide rice into 5 meal prep containers. Top with the teriyaki turkey and veggies. Finish with sliced green onions and sesame seeds.
  8. Cool before sealing. Let bowls cool 10–15 minutes before closing lids. This prevents condensation and soggy rice.