Kristi HavlinMacro coach and trainer
2 min read
This is the meal prep that converts people. It takes one pan, one rice cooker and about forty minutes, and it comes out of the fridge for five days without turning into a chore.
Source: Recipe and macros: Kristi Havlin, KH Macro Coach & Trainer. Published here with the numbers exactly as she wrote them.
Per serving
Makes 5 servingsServing size 1 bowl
Ingredients
- 2 pounds ground turkey (93/7)
- 1/2 cup lightly-packed brown sugar
- 1/4 cup soy sauce
- 1 tablespoon sriracha sauce
- 1 cup basmati rice
- 2 cups water
- 1 tablespoon salt
- 2 carrots, diced (150g)
- 1 cucumber, diced (300g)
- Small bunch of green onions, diced
- 8–10 ounces spinach
Instructions
- Rinse your rice well and put it in the rice cooker with the water and salt. If cooking over the stove, follow the directions on the back of the bag of rice.
- Cook turkey in a skillet over medium heat until no longer pink.
- Drain fat then return the skillet to the stove.
- Over medium low heat, stir in the brown sugar, soy sauce, and sriracha. Simmer for about 10–15 minutes until the sauce thickens.
- Steam your spinach and carrots separately, until soft.
- Lay out 5 meal prep containers. To each container add 3 ounces of cooked rice, 1/5 of the diced cucumbers (1/2 cup), 1/5 of the cooked carrots (1/4 cup), a scoop of the spinach, and 1/5 of the ground turkey (about 3/4 cup). Top with green onions and extra sriracha if you like spicy.
- Cover with lids and store in the refrigerator up to 5 days.
Keeps: Up to 5 days in the fridge.
Why this one works after a class
Thirty grams of protein and a real carb portion, in something you can eat cold at a desk. If you train at 6 AM and eat this at noon, you are not making a decision about lunch on four hours of sleep — the decision was made on Sunday.
The two places people go wrong
- Under-cooking the sauce. Ten to fifteen minutes is not a suggestion. It has to thicken or the rice turns to soup by Wednesday.
- Building it hot. Let everything cool before the lids go on, or you get condensation and, by day three, sad rice.
Scaling it
The macros above are per bowl, at five bowls. If you split it into four, everything goes up by a quarter — about 400 calories and 37 grams of protein. Weigh the turkey rather than eyeballing it; 93/7 and 85/15 are a 90-calorie difference per serving.
Written by people who work in a gym, not by doctors. Nothing here is medical advice — if you are pregnant, injured, or managing a condition, talk to your doctor or your physical therapist before you change what you are doing. Our instructors will happily modify any of it for you; ask before class.