❖ WEEKLY LUNCH RECIPE ❖

Ground Turkey Hash

High protein · Meal prep friendly · Anti-inflammatory · Whole foods

Serves: 5–6 Prep: 10 min Cook: 30 min Total: 40 min

SARA'S NOTE

This version is heartier and even more filling than the original! The bulgur adds a lovely nutty chew and the roasted sweet potato gives it a natural sweetness that balances the paprika and tomato paste perfectly. The spinach wilts right in so you're getting your greens without even thinking about it.

Make a full batch on Sunday and lunches are handled. That's it. That's the whole plan. 🌿

INGREDIENTS

🐔 PROTEIN

900g / 2 lbs lean ground turkey

🌿 VEGETABLES

2 medium bell peppers, diced

2 medium onions, diced

1 medium sweet potato, diced small and roasted

3 cups fresh spinach

🌾 GRAINS & SAUCE

1 cup (dry) bulgur

4 tbsp tomato paste

🫙 SPICES & OIL

1 tsp garlic powder

1 tsp Italian seasoning

1 tsp paprika

to taste salt and pepper

drizzle olive oil, for cooking

to garnish fresh parsley or green onion (optional)

METHOD

1. Preheat oven to 400°F / 200°C. Toss diced sweet potato with a drizzle of olive oil, salt, and paprika. Roast for 20–25 minutes until golden and caramelised. Set aside.

2. Cook bulgur according to package directions (typically 1 cup dry to 2 cups water, simmered for 12–15 minutes). Set aside. Both this and the sweet potato can be prepped in advance on Sunday.

3. Heat a drizzle of olive oil in a large skillet over medium-high heat. Add the diced onions and peppers and sauté for 4–5 minutes until softened.

4. Push the vegetables to the side. Add the ground turkey and break it apart with a spoon. Cook for 6–8 minutes until no longer pink. Season with garlic powder, Italian seasoning, paprika, salt, and pepper.

5. Stir in the tomato paste and mix well to coat everything evenly. Add the fresh spinach and stir until wilted, about 1–2 minutes.

6. Fold in the cooked bulgur and roasted sweet potato. Toss everything together and cook for another 2 minutes so the flavours come together. Taste and adjust seasoning.

7. Portion into containers and refrigerate for up to 5 days. Serve on its own, over extra greens, or with a side of rice. Garnish with fresh herbs before serving.

Sara's tip: Roast the sweet potato and cook the bulgur at the same time to save effort. Reheat on the stove with a small splash of water or broth to loosen.

🌿 WHY THIS NOURISHES YOU

Ground turkey is one of the leanest, most complete sources of protein available, making this a genuinely high-protein lunch that supports muscle repair, hormone production, and the kind of satiety that carries you all the way to dinner. Bulgur adds a beautiful nutty chew alongside complex carbohydrates and fibre that slow glucose release and keep energy steady and it's a grain that earns its place. Sweet potato brings beta-carotene, vitamin B6, and potassium, while the rainbow of peppers and spinach deliver vitamin C, folate, and natural anti-inflammatory compounds. The tomato paste isn't just flavour, it concentrates lycopene, one of the most powerful antioxidants in plant foods, and it deepens the richness of every single bite.