Here’s a high-protein, nutrient-dense recipe for Ground Turkey with Quinoa and Roasted Zucchini
a balanced, muscle-friendly meal perfect for bodybuilders or anyone seeking lean protein, complex carbs, and fiber!
Ingredients
For the Ground Turkey:
- 1 lb (450g) lean ground turkey (93% lean)
- 1 tsp olive oil or avocado oil
- 1 small onion (diced)
- 2 garlic cloves (minced)
- 1 tsp paprika
- 1 tsp cumin
- 1/2 tsp chili powder (optional, for heat)
- Salt and pepper (to taste)
- Optional: 1/2 cup diced tomatoes or tomato sauce
For the Quinoa:
- 1/2 cup uncooked quinoa (or 1.5 cups cooked)
- 1 cup water or low-sodium chicken broth
For the Roasted Zucchini:
- 2 medium zucchinis (sliced into 1/2-inch rounds)
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/4 tsp dried oregano
- Salt and pepper (to taste)
Instructions
1. Cook the Quinoa:
- Rinse quinoa under cold water. Combine with water or broth in a saucepan. Bring to a boil, reduce heat to low, cover, and simmer for 12-15 minutes until fluffy.
2. Roast the Zucchini:
- Preheat oven to 425°F (220°C).
- Toss zucchini slices with olive oil, garlic powder, oregano, salt, and pepper.
- Spread on a baking sheet and roast for 18-20 minutes, flipping halfway, until golden and tender.
3. Cook the Ground Turkey:
- Heat oil in a skillet over medium heat. Sauté onion and garlic for 2-3 minutes until softened.
- Add ground turkey, breaking it into crumbles. Season with paprika, cumin, chili powder, salt, and pepper.
- Cook for 6-8 minutes until browned and fully cooked. Optional: Stir in diced tomatoes or tomato sauce for extra moisture.
4. Assemble the Meal:
- Divide quinoa into bowls, top with ground turkey and roasted zucchini.
- Optional garnish: Fresh parsley, lemon zest, or a sprinkle of feta cheese.
Macros (Per Serving)
- Calories: ~450-500 kcal
- Protein: ~40-45g (turkey + quinoa)
- Carbs: ~30-35g (quinoa + zucchini)
- Fats: ~12-15g (olive oil + turkey)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Ground turkey and quinoa provide a complete amino acid profile for muscle repair and growth.
- Fiber & Complex Carbs: Quinoa supports sustained energy and digestion.
- Low-Calorie Veggies: Zucchini adds vitamins (C, B6) and antioxidants without excess calories.
- Meal Prep Friendly: Cook in bulk and store portions for 3-4 days.
Pro Tips
- Boost Flavor: Add 1 tsp smoked paprika or a dash of hot sauce to the turkey.
- Lower Carbs: Swap quinoa for cauliflower rice.
- Add Healthy Fats: Top with 1/4 avocado or a drizzle of tahini.
- Air Fryer Zucchini: Cook zucchini in an air fryer at 400°F (200°C) for 10-12 minutes for extra crispiness.
Enjoy this simple, protein-packed meal to fuel your workouts and recovery! 🍽️💪