ALL TIME FAVORITE · Reclaim Your Health

John Kennedy

17d • Meal Prep Recipes

ALL TIME FAVORITE

This is my all time favorite meal prep. Simple, big quantities, delicious, and customizable.

2lbs Ground Turkey

Season with salt, then whatever cultural seasoning you're in the mood for. Check seasoning guide at the bottom.

Cook in a large pan over medium heat until internal temp of 160 degrees

2 cups of Rice

Rinse thoroughly with cold water. Boil rice in 3&3/4 cups of water in a large covered pot. Add a splash of olive oil and a few bay leaves. Let simmer until all the water is absorbed. Chose a rice that is culturally accurate to the season you chose for the meat. Check guide below.

4 cups of Veggie

Wash all veggies. Season with salt, pepper, garlic powder, and a drizzle of oil. In general, at 400 degrees, most soft veggies (listed below) will cook nicely at 15-20ish minutes, if you pick a tougher root veggie (potato, carrots, etc.) they will take 25-35ish minutes.

When everything is cooked, portion the three ingredients out into prep containers or Tupperware. Depending on your size and goals this can make 4-6 meals. Everything can get cooked at the same time using two burners and the stove. Not counting the cleaning and prep, you're 40 minutes from having multiple work lunches that are healthy, tasty, and protein forward. Just because it's good for you, doesn't mean it has to be flavorless. Just because it's simple, doesn't make it boring.

At the end of the day, the ratio of 2lbs lean meat, 2 cups of healthy carbs, 4 cups of veggies (preferably green veggies) is gonna be a winner. Pick your favorite proteins, carbs, veggies and mix and match to your heart's desire. Top notch fuel for your body does NOT need to be overcomplicated and weighted out to perfection.

Seasoning/ Flavor Guide:

Mexican food: chili powder, cumin, lime juice, with long-grain white rice and red bell peppers; Mediterranean: garlic powder, black pepper, herbs near the end of cooking, with brown basmati rice and zucchini tomato combo; Chinese: soy sauce, garlic, sesame oil, five spice, with long grain jasmine rice and broccoli; Indian: garam masala, tumeric, cumin, coriander, with white basmati rice and cauliflower spinach combo.

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