Turkey Meal Prep: 7 High-Protein Lunches for the Week
By Rossi Voss | December 12, 2024 | Prep: 15–20 mins | Cook: 25–35 mins | Servings: 4 | Cost: $2.80–$3.60/serving
Ditch takeout! As someone who’s written 100 Instant Pot Turkey Recipes and 100 Unique Turkey Recipes (both only $0.99!), I’ve perfected these 7 high-protein turkey meal prep lunches that keep you full, satisfied, and stress-free all week.
Each recipe uses your Instant Pot, Air Fryer, or stockpot for minimal cleanup. They’re all freezer-friendly, under $3.50/serving, and ready in 30 minutes or less.
1. Instant Pot Turkey & Rice Bowls
Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 35 mins | Cost: $3.20/serving
- 1 lb ground turkey
- 1 cup rice
- 4 cups chicken broth
- 1 carrot, chopped
- 1 celery stalk, chopped
- 1 tsp thyme
- Salt and pepper to taste
Instructions:
Sauté turkey, carrot, and celery 5 mins. Add rice, broth, and thyme. Simmer 25–30 mins until rice is tender. Fluff and portion into containers.
2. Air Fryer Turkey & Veggie Bowls
Servings: 4 | Protein: 30g | Prep: 15 mins | Cook: 20 mins | Cost: $3.40/serving
- 1 lb turkey breast cutlets, cubed
- 1 sweet potato, cubed
- 1 bell pepper, sliced
- 1 zucchini, sliced
- 1 tbsp olive oil
- 1 tsp smoked paprika
- Salt & pepper to taste
Instructions:
Toss veggies with oil and spices. Air fry at 375°F for 15 mins. Add turkey, cook 10–12 mins more. Portion over rice or greens.
3. Turkey & Black Bean Wraps
Servings: 4 | Protein: 26g | Prep: 15 mins | Cook: 20 mins | Cost: $2.80/serving
- 1 lb ground turkey
- 1 can black beans, drained
- 1 cup corn
- 1 cup salsa
- 1 tsp cumin
- 8 whole wheat tortillas
- 1 cup shredded cheese (optional)
Instructions:
Brown turkey. Stir in beans, corn, salsa, and cumin. Warm tortillas, fill with mixture and cheese. Roll and wrap in foil.
4. Stockpot Turkey & Barley Soup
Servings: 4 | Protein: 28g | Prep: 10 mins | Cook: 45 mins | Cost: $3.00/serving
- 1 lb ground turkey
- ½ cup barley
- 1 onion, chopped
- 2 carrots, chopped
- 4 cups chicken broth
- 1 tsp thyme
- Salt and pepper to taste
Instructions:
Sauté turkey, onion, and carrots 5 mins. Add barley, broth, and thyme. Simmer 40 mins. Cool and portion into jars.
5. Air Fryer Turkey Meatballs
Servings: 4 | Protein: 24g | Prep: 15 mins | Cook: 15 mins | Cost: $3.00/serving
- 1 lb ground turkey
- 1 egg
- ¼ cup breadcrumbs
- 1 tsp garlic powder
- Salt & pepper to taste
Instructions:
Mix ingredients and form meatballs. Air fry at 375°F for 12–15 mins. Serve with marinara or in subs.
6. Turkey & Quinoa Power Bowls
Servings: 4 | Protein: 26g | Prep: 10 mins | Cook: 20 mins | Cost: $3.20/serving
- 1 cup quinoa
- 1 lb ground turkey
- 1 cup corn
- 1 avocado, sliced
- 1 cup salsa
- 1 lime, juiced
Instructions:
Cook quinoa. Brown turkey. Layer quinoa, turkey, corn, avocado, and salsa. Squeeze lime on top.
7. Air Fryer Cranberry Turkey Skewers
Servings: 4 | Protein: 26g | Prep: 15 mins | Cook: 15 mins | Cost: $3.60/serving
- 1 lb ground turkey
- 1 egg
- ¼ cup breadcrumbs
- ¼ cup cranberry sauce
- 4 skewers (soaked if wooden)
Instructions:
Mix turkey, egg, breadcrumbs, and cranberry sauce. Form around skewers. Air fry at 375°F for 12–15 mins.
Make-Ahead & Freezer Tips
- Soups and stews freeze beautifully for 2–3 months.
- Rice and quinoa bowls store well in the fridge for 4–5 days.
- Meatballs and skewers reheat perfectly from frozen — air fry 8–10 mins.
- All recipes are meal prep-friendly — portion into jars and label!
Frequently Asked Questions
Can I use frozen turkey?
Yes! Add 2–3 minutes to cooking time. No need to thaw — just cook slightly longer.
Are these lunches kid-friendly?
Absolutely! The turkey & rice bowls, meatballs, and wraps are big hits with kids. Serve with fruit or yogurt.
Can I prep these on Sunday?
Yes! All seven recipes are perfect for Sunday meal prep. Store in airtight containers in the fridge for 4–5 days or freeze for longer storage.
Final Thoughts
These high-protein turkey meal prep lunches prove that eating well doesn’t have to be complicated. With your favorite appliance and a few simple ingredients, you can bring satisfying, delicious meals to your table—day after day.
Want more meal prep inspiration? Try my 100 Instant Pot Turkey Recipes and 100 Unique Turkey Recipes for 200 creative ways to use turkey in your kitchen!
Which lunch will you try first? Share your meal prep creations with #RossiVossMealPrep.
Happy Meal Prepping!
Rossi Voss