5 Macro-Friendly Ground Turkey & Beef Recipes for Meal Prep
Let’s talk about making nutrition realistic…
Not every dinner has to be a recipe disguised as a secret mental workout and not every meal needs multiple steps or random exotic ingredients. If you’re looking for practical foods that support your goals-without stealing your entire Saturday - you’ve come to the right place!
These five macro-friendly ground turkey and beef recipes are designed for busy weeks, meal prep, and flexible fat loss - using simple ingredients you can find anywhere, and meals you can customize to your preferences and won’t dread reheating.
Why ground turkey and ground beef work so well for meal prep
Ground turkey and ground beef are two of my favorite “base proteins” because they both are:
relatively inexpensive
easy to season
high in protein with flexible fat options (99/1 extra lean, 93/7 lean, etc.)
Keep in mind that these ideas are simply a starting point! Use them as inspiration, batch cook, or build a weekly rotation - this is about meeting your goals while keeping cooking manageable, not turning cooking into a second job.
1 - Higher-Protein Hamburger Helper
A high-protein, comfort-style skillet meal that’s easy to prep, reheat, and customize for different macro needs. Perfect for a quick weeknight dinner or easy meal prep!
PREP TIME: 5 minutes || COOK TIME: 20 minutes || Makes 4 servings
What you need
448g lean ground beef (1lb, 93/7)
370g Goodles Cheddy Mac dry mix (approx. 5 servings)*
150g onion, diced (1 medium)
30g taco seasoning (1 packet)
Salt and pepper to taste
Notes
Works well with ground beef, ground turkey, or ground chicken.
Adjust the taco seasoning amount to taste-30g gives a bold flavor.
Add veggies (like spinach or bell peppers) to increase volume and fiber.
*Goodles were cooked reserving ~¾ cup of the drained pasta water in place of the milk and butter suggested on the box.
What to do
Cook the Goodles Cheddy Mac according to package instructions. In place of butter and milk, slowly add in reserved pasta water until desired thickness is achieved. Set the pan aside.
In a large skillet, brown the ground beef over medium heat (5-7 minutes).
Add the diced onion and cook another 3-4 minutes until softened.
Stir in taco seasoning and a splash of water to help it distribute.
Add the cooked mac and cheese to the skillet and mix until fully combined.
Taste and season with salt/pepper.
Give it a try
Serve over rice, lettuce, roasted potatoes, or in tortillas for more volume or carbs.
Add Greek yogurt for a higher-protein “sour cream” option
Add salsa or canned tomatoes for extra volume without many calories.
Stores well in the fridge for 3-4 days.
MACROS PER SERVING: 40.9P/12.5F/68C
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe: Higher-Protein Hamburger Helper”
2 - Ground Beef & Veggie Fried Rice
A higher-protein, lighter fried rice made with ground beef, mixed veggies, and eggs for a fast, meal-prep-friendly option. This one works well with rice, cauliflower rice, or a mix of both.
PREP TIME: 10 minutes || COOK TIME: 15 minutes || Makes 4 servings
What you need
448g lean ground beef (1lb, 93/7)
300g cooked rice OR riced cauliflower (2 cups)
200g frozen mixed veggies (1 ⅓ cups)
100g onion, diced (¾ of a medium onion)
10g garlic, minced (2 cloves)
100g whole eggs (2 large eggs)
30g soy sauce (2 tbsp)
5g sesame oil (1 tsp)
3g black pepper (½ tsp)
Optional: sriracha, green onion
Notes
Swap rice for cauliflower rice (or do a mix of the two) to make it lower-carb/calorie.
Works well with ground turkey too
What to do
Cook the ground beef in a large pan until browned.
Add onion and garlic; cook 2-3 minutes.
Add frozen veggies and stir until warmed all the way through.
Push everything to one side of the pan; crack in eggs and scramble.
Add rice and soy sauce (mix well).
Finish with the sesame oil and pepper.
Give it a try
Add extra eggs/egg whites or edamame for more protein.
Add Trader Joe’s Chili Onion Crunch, red pepper flakes, or sriracha for some spice.
MACROS PER SERVING: 30.6P/12F/30C
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe: Ground Beef & Veggie Fried Rice”
3 - Greek-Inspired Ground Turkey Bowls
Warmly spiced ground turkey that’s simple to cook and easy to build into bowls, wraps, or plates. A flexible protein option that pairs well with grains, vegetables, and creamy toppings (*wink wink* like tzatziki!).
PREP TIME: 10 minutes || COOK TIME: 15 minutes || Makes 4 servings
What you need
448g lean ground turkey (1lb, 93/7)
150g onion, diced (1 medium)
10g garlic, minced (2 cloves)
5g olive oil (1 tsp)
6g oregano (2 tsp)
4g cumin (1 tsp)
2g cinnamon (⅛ tsp)
4g salt (¾ tsp)
2g black pepper (¼ tsp)
For serving (optional):
200g cherry tomatoes, halved
150g cucumber, diced
100g cooked rice/quinoa
100g tzaziki
Notes
Cinnamon is traditional in Greek/Turkish meat. Use lightly as it packs a big flavor punch with very little!
Great over rice, potatoes, or in pita wraps.
What to do
Heat olive oil in a skillet.
Add onion and cook 3 minutes (onions should look soft and more translucent).
Add ground turkey and break it up with the spatula as it cooks.
Add garlic, oregano, cumin, cinnamon, salt and pepper.
Cook until browned and aromatic.
Serve with cucumber, tomatoes, and rice.
Give it a try
Feta is a great addition crumbled on top of the bowls.
Swap turkey for 93/7 ground beef for extra richness.
This recipe doesn’t have a carbohydrate component, so feel free to choose your favorite! Eat over rice, bulgur, farro, quinoa, or another grain. It would also be great over roasted sweet potatoes or in a wrap!
MACROS PER SERVING (without optional ingredients): 22.5P/9.5F/4C
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe: Greek-Inspired Ground Turkey Bowls”
4 - Chili-Garlic Beef & Green Beans
A quick, savory skillet meal with ground beef, green beans, and a chili-garlic sauce for big flavor without a long ingredient list. Great for low-effort dinners that still feel satisfying.
PREP TIME: 5 minutes || COOK TIME: 12 minutes || Makes 4 servings
What you need
448g lean ground beef (1lb, 93/7)
300g green beans (fresh or frozen)
100g onion, diced
10g garlic, minced (2 cloves)
30g soy sauce (2 tbsp)
30g Huy Fong Foods Chili Garlic Sauce (2 tbsp)
7g honey (1 tsp)
5g rice vinegar (1 tsp)
5g sesame oil (1 tsp)
2g salt (½ tsp)
Notes
Adjust chili-garlic sauce to your desired spice level.
Frozen steam-in-bag green beans work perfectly
What to do
Brown the ground beef in a skillet over medium heat.
Add onion and garlic; cook 2-3 minutes.
Add green beans and cook until heated through and softened.
Stir in soy sauce, chili-garlic sauce, honey, and vinegar.
Finished with a drizzle of sesame oil.
Taste and add salt if needed.
Give it a try
Garnish with sesame seeds and/or green onions.
Service with microwave rice or potatoes for additional carbohydrates.
MACROS PER SERVING: 25.5P/9.5F/10.5C
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe: Chili-Garlic Beef & Green Beans”
5 - Turkey & Sweet Potato Enchilada Bake
A cozy, high-protein enchilada bake using ground turkey, sweet potatoes, and red enchilada sauce that’s ideal for meal prep or freezing. This one holds up especially well for leftovers and busy weeks.
PREP TIME: 10 minutes || COOK TIME: 30 minutes || Makes 4 servings
What you need
448g lean ground turkey (1lb, 93/7)
520g roasted or microwaved sweet potato, cubed (~2 cups)
250g enchilada sauce (1 cup)
150g onion, diced (1 medium)
100g canned black beans, drained (½ cup)
84g shredded cheese (¾ cup)
10g garlic, minced
5g olive oil (1 tsp)
4g cumin (1 tsp)
2g salt (½ tsp)
Notes
Use pre-cooked/microwaveable sweet potatoes if short on time
Works great with ground beef as well
What to do
Preheat oven to 375°F (190°C).
Saute onion in olive oil over a medium skillet for 3 minutes.
Add turkey, garlic, chili powder, cumin, and salt; cook until browned.
Stir in black beans, sweet potatoes, and 150g (⅔ cup) enchilada sauce.
Spread evenly into a baking dish.
Top with remaining enchilada sauce and cheese.
Bake 15-20 minutes until bubbly.
Give it a try
Add Greek yogurt and cilantro on top.
Freezes very well in individual portions.
MACROS PER SERVING: 32P/16F/41.5C
You can find the recipe in the MyFitnessPal database by searching “KLN Recipe: Turkey & Sweet Potato Enchilada Bake”
Kimberly ZeHnder
Certified NTP, eating disorder survivor, and former D1 athlete guiding clients away from restrictive past eating habits and toward food freedom with a body built on trust and respect.
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