Here's a high-protein, bodybuilder-friendly version of Grilled Turkey Breast with Mashed Cauliflower and Green Beans
This meal is packed with lean protein, low-carb veggies, and healthy fats to support muscle growth and recovery.
Ingredients
For the Grilled Turkey Breast:
- 2 turkey breast cutlets (about 8 oz each)
- 1 tbsp olive oil (or avocado oil)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1 tsp dried oregano
- 1/2 tsp salt (or to taste)
- 1/2 tsp black pepper
- 1 tbsp lemon juice (optional, for flavor)
For the Mashed Cauliflower:
- 1 medium head of cauliflower (cut into florets)
- 2 tbsp butter (or ghee for extra richness)
- 2 tbsp Greek yogurt (or unsweetened almond milk for creaminess)
- 1/4 tsp garlic powder
- Salt and pepper (to taste)
For the Green Beans:
- 2 cups fresh green beans (trimmed)
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/4 tsp red pepper flakes (optional, for a kick)
- Salt and pepper (to taste)
Instructions
1. Grill the Turkey Breast:
- Preheat a grill or grill pan to medium-high heat.
- Pat the turkey breasts dry and rub them with olive oil. Sprinkle evenly with garlic powder, smoked paprika, oregano, salt, and pepper. Add lemon juice if desired.
- Grill the turkey for 5-7 minutes per side, or until the internal temperature reaches 165°F (74°C). Let rest for 5 minutes before slicing.
2. Make the Mashed Cauliflower:
- Steam the cauliflower florets in a pot or microwave until tender (about 8-10 minutes).
- Transfer the cauliflower to a food processor or blender. Add butter, Greek yogurt, garlic powder, salt, and pepper. Blend until smooth and creamy. Adjust seasoning to taste.
3. Cook the Green Beans:
- Heat olive oil in a skillet over medium heat. Add green beans, garlic powder, red pepper flakes (if using), salt, and pepper.
- Sauté for 5-7 minutes, stirring occasionally, until the green beans are tender-crisp.
4. Assemble the Meal:
- Slice the grilled turkey breast and serve alongside a generous portion of mashed cauliflower and green beans.
Macros (Per Serving)
- Calories: ~400-450 kcal
- Protein: ~50-55g (from turkey breast)
- Carbs: ~15-20g (mostly from cauliflower and green beans)
- Fats: ~15-18g (from olive oil, butter, and yogurt)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Turkey breast is a lean, complete protein source for muscle repair and growth.
- Low-Carb Veggies: Cauliflower and green beans provide fiber, vitamins, and minerals without excess carbs.
- Healthy Fats: Olive oil and butter add satiating fats to support hormone health and energy.
- Customizable: Adjust portion sizes to fit your macros or add extra protein (e.g., a side of hard-boiled eggs).
Pro Tips
- Meal Prep: Cook multiple turkey breasts and store them in the fridge for quick meals throughout the week.
- Boost Flavor: Add a sprinkle of Parmesan cheese to the mashed cauliflower or a dash of hot sauce to the turkey.
- Extra Protein: Serve with a side of cottage cheese or a protein shake for an added protein boost.
Enjoy this lean, protein-packed meal to fuel your gains and keep your diet on track! 🦃🥦💪