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20 High-Protein Fall Lunches You’ll Actually Look Forward To

ByNick Garcia
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Lunch feels more appealing on a chilly day when there is something warm waiting in the container. These 20 high-protein fall lunches use chicken or turkey in rice skillets, soups, and casseroles. They are written in four-serving batches so you can cook ahead without keeping one batch for a full week.

Pack a warm lunch safely

  • Keep packed meals cold until reheating. An insulated bag with ice packs is useful if there is no refrigerator.
  • Reheat to 165°F, stirring where possible so the center is hot too.
  • Freeze extra portions early if you will not use them within four days.

Before you start cooking

Every recipe includes its serving count, ingredient quantities, preparation time, cooking time, and complete directions. Cooking times are estimates; check tenderness and safe temperatures before serving. Where cooked rice or cooked lentils are listed, prepare them according to their package directions first. That separate cooking time is not included.

Grocery prices vary by location and season. The budget tips focus on affordable staples, overlapping ingredients, and avoiding waste rather than promising an unverified price per serving.

How the protein estimates were calculated

These are conservative ingredient-based estimates, not a complete nutrition analysis. Poultry recipes count 1 1/2 pounds as six 4-ounce portions, assume a label value of 20 grams protein per 4 ounces raw poultry, and divide by four servings: about 30 grams each. Greek yogurt recipes assume 10 grams per 100 grams yogurt; cottage cheese recipes assume 11 grams per 100 grams. Egg recipes count 6 grams per egg. Other ingredients may add protein but are not counted here. Check your product labels and divide the finished dish into the stated number of equal portions.

Jump to a recipe

  1. Ginger-Spiced Chicken and Sweet Potato Rice Skillet
  2. Garlic-Herb Chicken and Butternut Squash Soup
  3. Rosemary Chicken and Cabbage and Carrot Rice Casserole
  4. Smoky Chicken and Mushroom and Carrot Rice Skillet
  5. Thyme Chicken and Pumpkin Soup
  6. Curried Chicken and Apple and Carrot Rice Casserole
  7. Sage Chicken and Cauliflower Rice Skillet
  8. Chili-Spiced Chicken and Potato and Celery Soup
  9. Ginger-Spiced Chicken and Spinach and Carrot Rice Casserole
  10. Garlic-Herb Chicken and Green Bean and Carrot Rice Skillet
  11. Rosemary Turkey and Sweet Potato Rice Casserole
  12. Smoky Turkey and Butternut Squash Rice Skillet
  13. Thyme Turkey and Cabbage and Carrot Soup
  14. Curried Turkey and Mushroom and Carrot Rice Casserole
  15. Sage Turkey and Pumpkin Rice Skillet
  16. Chili-Spiced Turkey and Apple and Carrot Soup
  17. Ginger-Spiced Turkey and Cauliflower Rice Casserole
  18. Garlic-Herb Turkey and Potato and Celery Rice Skillet
  19. Rosemary Turkey and Spinach and Carrot Soup
  20. Smoky Turkey and Green Bean and Carrot Rice Casserole

1. Ginger-Spiced Chicken and Sweet Potato Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 2 medium sweet potatoes, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon ground ginger, 1/2 teaspoon ground cumin, and 1/4 teaspoon ground cinnamon
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
  2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
  3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
  4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
  5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

2. Garlic-Herb Chicken and Butternut Squash Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 4 cups peeled butternut squash, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons chopped parsley
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

3. Rosemary Chicken and Cabbage and Carrot Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 4 cups thinly sliced cabbage and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rosemary, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 3 cups cooked brown rice
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 1/2 cup plain nonfat Greek yogurt
  • 1/2 cup shredded part-skim mozzarella
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
  2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
  3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
  4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
  5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

4. Smoky Chicken and Mushroom and Carrot Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 8 ounces mushrooms, sliced, and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon smoked paprika and 1 teaspoon ground cumin
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 3 cups cooked brown rice
  • 2 tablespoons lime juice

Instructions

  1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
  2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
  3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
  4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
  5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

5. Thyme Chicken and Pumpkin Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried thyme and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1 tablespoon apple cider vinegar
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

6. Curried Chicken and Apple and Carrot Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 2 firm apples, diced, and 3 carrots, thinly sliced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free curry powder
  • 3 cups cooked brown rice
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 1/2 cup plain nonfat Greek yogurt
  • 1/2 cup shredded part-skim mozzarella
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
  2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
  3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
  4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
  5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

7. Sage Chicken and Cauliflower Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 4 cups small cauliflower florets and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rubbed sage and 1/4 teaspoon black pepper
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
  2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
  3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
  4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
  5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

8. Chili-Spiced Chicken and Potato and Celery Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 1 pound potatoes, cut into 1/2-inch cubes, and 2 celery stalks, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free chili powder and 1 teaspoon ground cumin
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lime juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

9. Ginger-Spiced Chicken and Spinach and Carrot Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry, and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon ground ginger, 1/2 teaspoon ground cumin, and 1/4 teaspoon ground cinnamon
  • 3 cups cooked brown rice
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 1/2 cup plain nonfat Greek yogurt
  • 1/2 cup shredded part-skim mozzarella
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
  2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
  3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
  4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
  5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

10. Garlic-Herb Chicken and Green Bean and Carrot Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds boneless skinless chicken breast, cut into 1-inch pieces
  • 3 cups frozen cut green beans and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 3 cups cooked brown rice
  • 2 tablespoons chopped parsley

Instructions

  1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
  2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
  3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
  4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
  5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

11. Rosemary Turkey and Sweet Potato Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 2 medium sweet potatoes, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rosemary, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 3 cups cooked brown rice
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 1/2 cup plain nonfat Greek yogurt
  • 1/2 cup shredded part-skim mozzarella
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
  2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
  3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
  4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
  5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

12. Smoky Turkey and Butternut Squash Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 4 cups peeled butternut squash, cut into 1/2-inch cubes
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon smoked paprika and 1 teaspoon ground cumin
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 3 cups cooked brown rice
  • 2 tablespoons lime juice

Instructions

  1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
  2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
  3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
  4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
  5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

13. Thyme Turkey and Cabbage and Carrot Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 4 cups thinly sliced cabbage and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried thyme and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1 tablespoon apple cider vinegar
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

14. Curried Turkey and Mushroom and Carrot Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 8 ounces mushrooms, sliced, and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free curry powder
  • 3 cups cooked brown rice
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 1/2 cup plain nonfat Greek yogurt
  • 1/2 cup shredded part-skim mozzarella
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
  2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
  3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
  4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
  5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

15. Sage Turkey and Pumpkin Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 1 1/2 cups plain canned pumpkin puree and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rubbed sage and 1/4 teaspoon black pepper
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 3 cups cooked brown rice
  • 2 tablespoons lemon juice

Instructions

  1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
  2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
  3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
  4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
  5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

16. Chili-Spiced Turkey and Apple and Carrot Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 2 firm apples, diced, and 3 carrots, thinly sliced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 2 teaspoons gluten-free salt-free chili powder and 1 teaspoon ground cumin
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lime juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

17. Ginger-Spiced Turkey and Cauliflower Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 4 cups small cauliflower florets and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon ground ginger, 1/2 teaspoon ground cumin, and 1/4 teaspoon ground cinnamon
  • 3 cups cooked brown rice
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 1/2 cup plain nonfat Greek yogurt
  • 1/2 cup shredded part-skim mozzarella
  • 2 tablespoons lemon juice

Instructions

  1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
  2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
  3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
  4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
  5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

18. Garlic-Herb Turkey and Potato and Celery Rice Skillet

Servings: 4   Prep: 15 minutes   Cook: 40 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 1 pound potatoes, cut into 1/2-inch cubes, and 2 celery stalks, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried oregano, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 3 cups cooked brown rice
  • 2 tablespoons chopped parsley

Instructions

  1. Heat the olive oil in a large deep skillet over medium heat. Cook the onion for 5 minutes, then stir in the garlic for 30 seconds.
  2. If using chicken or ground turkey, add it now. Cook for 8 to 10 minutes, stirring and breaking up ground meat, until the poultry reaches 165°F. Transfer it to a clean plate.
  3. Add the vegetables, spices, tomatoes with their juices, and broth to the skillet. Cover and simmer for 15 to 20 minutes, stirring occasionally, until the firm vegetables are tender. If using pumpkin puree, stir it thoroughly into the liquid.
  4. Add cooked poultry, or the listed canned beans or cooked lentils, and the cooked rice. Cover and cook for 5 to 8 minutes, stirring once, until hot throughout. If the rice or protein was refrigerated, bring the finished mixture to 165°F.
  5. Stir in the finishing ingredient and divide among four bowls. Add a splash of broth if the rice mixture becomes too dry.

Budget and prep tip: This recipe starts with cooked rice, not dry rice. Cook the rice ahead according to the package directions and cool it promptly if you are saving it for later.

19. Rosemary Turkey and Spinach and Carrot Soup

Servings: 4   Prep: 15 minutes   Cook: 45 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry, and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon dried rosemary, 1/2 teaspoon garlic powder, and 1/4 teaspoon black pepper
  • 4 cups gluten-free unsalted chicken or vegetable broth
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 2 tablespoons lemon juice
  • 1 (15-ounce) can no-salt-added white beans, drained and rinsed

Instructions

  1. Heat the olive oil in a large soup pot over medium heat. Cook the onion for 5 minutes, stirring, then add the garlic for 30 seconds.
  2. For ground turkey, add it now and cook for 8 to 10 minutes, breaking it up, until it reaches 165°F. For chicken, stir in the raw chicken pieces and cook for 3 minutes; they will finish cooking in the broth. For legumes, proceed to the next step.
  3. Add the vegetables, seasonings, broth, tomatoes with their juices, primary beans or lentils if using them, and any additional white beans. Stir well, bring to a simmer, and reduce the heat.
  4. Cover loosely and simmer for 25 to 35 minutes, stirring occasionally, until the vegetables are tender. Dry lentils may need 35 to 45 minutes; add water if needed. Chicken must reach 165°F in the thickest piece.
  5. Stir in the listed finishing ingredient. Mash a small amount of beans if you want a thicker texture. Divide the pot into four equal servings and serve warm.

Budget and prep tip: Use frozen diced squash if peeling a whole squash makes the recipe inconvenient. For cooked lentils instead of dry, use about 4 cups, reduce broth by 2 cups, and simmer just until the vegetables are tender.

20. Smoky Turkey and Green Bean and Carrot Rice Casserole

Servings: 4   Prep: 20 minutes   Cook: 60 minutes

Estimated protein: about 30 grams per serving from the primary protein ingredients. See the calculation note above.

Ingredients

  • 1 1/2 pounds lean ground turkey
  • 3 cups frozen cut green beans and 2 carrots, diced
  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 garlic cloves, minced
  • 1 teaspoon smoked paprika and 1 teaspoon ground cumin
  • 3 cups cooked brown rice
  • 1 (14.5-ounce) can no-salt-added diced tomatoes
  • 1/2 cup gluten-free unsalted broth
  • 1/2 cup plain nonfat Greek yogurt
  • 1/2 cup shredded part-skim mozzarella
  • 2 tablespoons lime juice

Instructions

  1. Heat the oven to 400°F. Set out a 9-by-13-inch baking dish. This casserole uses cooked rice and, if listed, cooked lentils.
  2. Heat the olive oil in a deep skillet. Cook the onion for 5 minutes, then add the garlic. For chicken or turkey, add the poultry and cook for 8 to 10 minutes, breaking up ground turkey, until it reaches 165°F. Transfer to a clean plate.
  3. Add the vegetables, seasonings, tomatoes with their juices, and broth. Cover and simmer for 15 to 20 minutes, until the vegetables are tender. Stir in the cooked poultry or beans or lentils.
  4. Remove the skillet from the heat. Fold in the cooked rice and yogurt. Spread in the baking dish and sprinkle the mozzarella evenly over the top.
  5. Bake for 20 to 25 minutes, until the center reaches 165°F and the edges bubble. Rest for 5 minutes, then add the finishing ingredient and divide into four generous portions.

Budget and prep tip: A small cheese topping gives the casserole familiar comfort-food flavor. Freeze cooled portions before they are forgotten; reheat with a spoonful of water if needed.

Store and reheat leftovers

Refrigerate perishable foods in shallow containers within 2 hours, or within 1 hour when the temperature is above 90°F. Keep the refrigerator at 40°F or below. Use cooked leftovers within 3 to 4 days or freeze them promptly. Reheat cooked meals to 165°F, stirring when possible. Keep cold dairy breakfasts and snacks refrigerated until serving. See the USDA leftovers guide.

Common questions

Can I make a full week of meals at once?

Yes, with a storage plan. Refrigerate only the portions you will use within three to four days and freeze the later meals promptly. Thaw frozen portions in the refrigerator and reheat cooked food to 165°F.

Can I double these recipes?

Yes, if the equipment is large enough. Use two sheet pans or baking dishes rather than piling ingredients higher. For slow cookers, follow the manufacturer’s fill guidance and make a second batch if needed. Larger batches can require more time; check the center temperature and tenderness.

Related posts:

Oxtail Soup
Coconut Ginger Soup
Pork Belly and Scallop Skewers
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Nick's programs have helped over 50,000 people all over the world. He's been a Holistic Nutritionist and Certified Nutrition Specialist for 20 years. He takes regular diet programs and "healthifies" them turning them into fat-burning metabolism boosting programs. If you want to learn more about health focused fat loss, click "Programs" to learn more!

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