Meal PrepCheap High-Protein Turkey Bowls
Cheap and high-protein don't usually show up in the same sentence, but ground turkey, canned beans, and rice get you there for well under $2 a serving. This bowl lands around 35g of protein per portion without a single scoop of protein powder or a $12 pre-made meal box.
- for the turkey
- 1.5 lb ground turkey (93/7)
- 1 packet taco seasoning (or 2 tbsp homemade blend)
- 1 tbsp neutral oil
- for the bowl
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup white rice, uncooked
- 1 bell pepper, diced
stretches to 4 generous bowls for about $6–7 total.
- Cook the rice according to package directions.
- Heat the oil in a skillet over medium-high heat. Brown the turkey, breaking it up as it cooks, about 6–8 minutes.
- Stir in the taco seasoning with a splash of water, then add the bell pepper and black beans. Cook 3–4 minutes more until the pepper softens.
- Divide the rice and turkey mixture between 4 containers. Cool completely before sealing.
No ground turkey? Ground chicken or 90/10 ground beef both work at a similar price point.
No black beans? Pinto or kidney beans are an easy swap — same protein, same price.
Want it spicier? A diced jalapeño or a dash of hot sauce stirred in adds heat for free.
No bell pepper? Frozen diced onion and pepper mix is usually the cheapest produce option in the freezer aisle.
Keeps 4-5 days refrigerated — beans and rice hold up well to repeated reheating. Microwave 2-3 minutes, stirring halfway. Freezes well up to 3 months in individual portions; thaw overnight before reheating.
Burrito bowl style Add shredded lettuce, salsa, and a dollop of plain Greek yogurt in place of sour cream right before eating.
Curry-spiced Swap the taco seasoning for a tablespoon of curry powder and serve over rice with a squeeze of lime.
Extra-cheap stretch Bulk it further with a diced potato roasted alongside the turkey — adds filling carbs for pennies.
Kantan tip — buying the family-size pack of ground turkey and freezing half in a flat bag (see the freezer meal prep recipe) is the single biggest per-pound savings move here.
Gear that makes this recipe easier
The tools this recipe actually calls for, with the one we'd reach for in each category — these link to our own comparisons, not straight to a store.