Lunch (larger meal) | 4 Servings | Prep into Containers
Summary
Ground turkey, green lentils, and roasted vegetables layered with a sesame–scallion dressing. Avocado and a finishing drizzle of olive oil bring the fat and calories into perfect balance.
Ingredients (4 servings)
Protein & Legumes
- Ground turkey, 93/7 — 454 g (1 lb)
- Green lentils, dry — 160 g (~¾ cup)
Vegetables
- Red bell peppers — 2 medium (~300 g)
- Carrots — 200 g (~2 medium)
- Red onion — ½ large (~100 g)
- Broccoli florets, frozen — 300 g
- Scallions — 100 g (~2 small bunches), divided
- Avocado — 100 g (~1 medium, halved between bowls)
Aromatics & Sauce
- Garlic, chopped — 10 g (2 tsp)
- Ginger, minced — 10 g (2 tsp)
- Soy sauce — 30 g (2 tbsp)
- Rice vinegar — 20 g (1 tbsp + 1 tsp)
- Sesame oil, roasted — 20 g (1 tbsp + 1 tsp)
- Olive oil — 80 g total (6 tbsp; 40 g for roasting + 40 g finishing drizzle)
- Salt & coarse black pepper — to taste
Optional Garnish
- Sesame seeds, toasted — 2 tsp
- Chili crisp — as desired
Flow Schedule
- Cook Lentils
- Rinse 160 g lentils.
- Simmer in 3 cups water with bay leaf + pinch salt until tender, 20–25 min. Drain well.
- Roast Vegetables (Countertop oven, convection 425°F)
- Slice carrots and onion into wedges; cut peppers into strips.
- Toss peppers, carrots, onion, and frozen broccoli with 40 g olive oil, salt, and pepper.
- Roast 20–25 min until caramelized edges.
- Cook Turkey with Aromatics (Stovetop)
- Heat a small splash sesame oil in large pan.
- Add garlic, ginger, half the scallions (sliced). Sauté until fragrant.
- Add 454 g ground turkey, breaking apart. Cook until browned and just cooked through.
- Season with 15 g soy sauce, salt, pepper.
- Sesame–Scallion Dressing
- Finely chop remaining scallions.
- Whisk with 15 g soy sauce, 20 g rice vinegar, 20 g sesame oil.
- Add splash water if needed for pourable consistency.
- Assembly (Meal-Prep Containers)
- Base: lentils.
- Middle: roasted vegetables.
- Top: turkey mixture.
- Add sliced avocado (~25 g per serving).
- Drizzle each portion with 10 g olive oil (finishing).
- Spoon over sesame–scallion dressing.
- Garnish with sesame seeds or chili crisp if desired.
Nutrition (per serving, 4 servings)
- Calories: ~693 kcal
- Protein: ~40.5 g
- Net Carbs: ~26 g
- Fat: ~39 g
- Fiber: ~20 g
📦 Meal-Prep Notes
- Holds well 3–4 days refrigerated.
- Store dressing separately if you prefer bowls less saucy at reheat.
- Avocado can be diced and portioned directly in containers—light squeeze of lime helps keep color.