Looking for a delicious way to stay on track with your weekly lunches? These Mediterranean Turkey & Quinoa Meal-Prep Bowls are the perfect answer. Packed with lean protein, wholesome grains, and colorful vegetables, they strike the ideal balance between flavor and nutrition.

The beauty of this dish lies in its versatility — it’s simple enough for quick meal prep yet impressive enough for dinner guests. Each bite bursts with Mediterranean-inspired goodness, making healthy eating genuinely satisfying.

Whether you’re focusing on balanced eating or just love vibrant, fresh flavors, this recipe will quickly become a staple in your kitchen rotation.

Ingredients

• 500g lean ground turkey
• 200g quinoa, uncooked
• 400ml water or vegetable broth
• 1 large red onion, chopped
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 large zucchini, chopped
• 250g cherry tomatoes
• 3 cloves garlic, minced
• 45ml olive oil
• 2 tsp dried oregano
• Juice of 1 lemon
• Salt and black pepper to taste

Instructions

1. Preheat your oven to 200°C (400°F). On a large baking sheet, toss the chopped red onion, bell peppers, and zucchini with 30ml of olive oil, 1 tsp of dried oregano, salt, and pepper. Roast for 20–25 minutes, or until tender and slightly caramelized.
2. While the vegetables are roasting, cook the quinoa. Rinse the quinoa under cold water. In a medium saucepan, combine the rinsed quinoa and 400ml of water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until the liquid is absorbed.
3. In a large skillet over medium-high heat, add the remaining 15ml of olive oil. Add the ground turkey and minced garlic, breaking up the meat with a spoon. Cook for 8–10 minutes until fully browned. Drain any excess fat.
4. Season the cooked turkey with the remaining 1 tsp of oregano, salt, and pepper. Stir well to combine.
5. Once the quinoa is cooked, fluff it with a fork. Remove the roasted vegetables from the oven and mix in the whole cherry tomatoes and the lemon juice.
6. To assemble, divide the quinoa evenly among four airtight containers. Top each with a portion of seasoned turkey and roasted vegetables. Let cool completely before sealing and refrigerating for up to 4 days.

Tips & Substitutions

• Swap the protein: Use ground chicken or beef if turkey isn’t available.
• Go vegetarian: Replace turkey with chickpeas or lentils for a plant-based version.
• Flavor boost: Add a drizzle of tahini or a sprinkle of feta cheese before serving.

Nutrition

Total Calories: 2200 (approx. 550 per serving)

• Fat: 92g
• Carbohydrates: 182g
• Fiber: 35g
• Protein: 163g