5 Protein-Rich Muscle Meals You Can Make With Leftover Turkey



THE LEFTOVERS OF TURKEY ARE great in theory. Have mounds and mounds of protein available to you is comforting, and turkey Surely is a change from having to chug protein shake.

But after chomping down on your second turkey and cranberry sandwich, faced with a supply that never seems to dwindle, leftover turkey can be… daunting.

We are here to save you.

We’re here to show you how to take all that leftover turkey and turn it into a week of muscle-building meals as delicious as Thanksgiving itself — and you’ll be doing it all for under $50.

This month “5 for $50Meal Prep Plan turns leftover turkey into chili, stuffed squash, enchiladas and more, all with a little help from a clutch herbal protein: tempeh.

Gobble gobble.

buy it

You probably have some cooking oil, a few staples, herbs and spices, and about 2 pounds of leftover cooked turkey. For the rest, we make it easy for you. Just click this link and Instacart will do the rest.

Or if you need the full list, here it is:

  • 1 bunch of cilantro
  • 1 bunch of flat-leaf parsley
  • 4 white onions
  • 1 lime
  • 2 cans (19 oz) white beans
  • 1 (8.75 oz) can corn
  • 1 can (32 oz) low-sodium turkey broth
  • 1 small package of frozen spinach
  • 1 acorn squash
  • 1 packet of pearl barley
  • 1 package large whole wheat tortilla
  • 1 avocado
  • 1 package (8 oz) tempeh
  • 1 apple
  • 1 small packet of grated Monterey Jack
  • 1 small package of tortilla chips
  • 1 can (8.75 oz) black beans
  • 1 head of garlic

No Turkey?

No problem: In an instant pot, add 4 lbs boneless chicken thighs and thighs, 2 sliced ​​onions, 2 crushed peeled garlic cloves, 2 cups chicken broth and 1 tbsp poultry seasoning. Cook over high heat, 22 minutes.

prepare it

Prepare these recipes on Sunday to fuel the five meals you will prepare for the week.

green salsa

In a bowl, combine 1⁄4 cup chopped cilantro, 1⁄4 cup parsley, 2 tablespoons chopped white onion, 1 minced garlic clove, zest and juice of 1 lime, 1⁄2 tsp salt and 1⁄4 cup plus 2 tbsp olive oil. Put aside.

Turkey Chili

1. Heat 2 tablespoons of olive oil in a large saucepan over medium heat. Add 3 chopped onions, 3 minced garlic cloves, 1 tbsp ground cumin, 1 tsp oregano and 1⁄4 cup salsa verde above.
Sauté until onions soften, about 5 minutes. Add 2 cans (19 oz) rinsed kidney or navy beans, 1 can (8.75 oz) corn, 3 cups low-sodium turkey broth and 1 teaspoon salt. Stir,
then boil.
Reduce heat to medium and cook until flavors blend, about 20 minutes. Add 1 1⁄4 cups remaining shredded turkey and 1 cup frozen chopped spinach, thawed and drained. Heat, 5 minutes; stir in 2 tablespoons chopped cilantro; cool, cover and refrigerate until ready to serve.


1. Preheat your oven to 400°F. Rub 1 seeded acorn squash cut in half with 1 teaspoon olive oil and season with salt and pepper. Add 1 teaspoon of butter and 1 teaspoon of brown sugar to each cavity. Roast on a parchment-lined baking sheet until tender, about 40 minutes. Cool, cover and refrigerate until use.

2. Preheat your oven to 400°F. In a small saucepan, add 8 oz of tempeh. Cover with cold water, bring to a boil and cook for 10 minutes. Drain, cool and crumble. Toss in a medium bowl with 1 tbsp brown sugar, 1 tbsp barbecue sauce, 1 tbsp olive oil and 1 tsp salt. Spread onto a baking sheet lined with parchment paper and bake until golden brown and crispy, 15 minutes. Cool, cover and refrigerate until use.

3. In a bowl of cold water, soak 1⁄2 cup pearl barley. Drain, transfer to a medium saucepan and add 4 cups cold water, 1 garlic clove and 1 tbsp salt. Boil over medium heat, cover,
and cook, stirring often, until barley is tender, 45 minutes. Drain, stir in 1 tablespoon of olive oil, let cool and refrigerate.

Pack it

Last step: Save the foods you have prepared to enjoy during the week.

1. Turkey Tempeh Wrap

Laura Murray

Spread 1 large whole wheat tortilla with 1⁄2 avocado (mashed). Season with salt and pepper and layer with 1⁄2 cup shredded leftover turkey, 1⁄3 cup spinach, 1⁄4 cup BBQ tempeh crumbs and 1 tablespoon yellow mustard. Roll, wrap and wrap.

Nutrition per meal: 510 calories, 39 g protein, 39 g carbohydrates (10 g fiber), 25 g fat

2. Tempeh Power Bowl

men's health 5 for 50 leftover turkey

Laura Murray

In a bowl, arrange 1⁄2 cup crumbled BBQ tempeh, 1⁄2 acorn squash (sliced), 1⁄4 cup cooked barley, 1⁄2 cup black beans and 1⁄2 cup avocado. Top with 2 tablespoons of salsa verde. Reheat until heated through.

779 calories, 29g protein, 80g carbs (17g fiber), 44g fat

3. Southwestern Turkey Chili

men's health 5 for 50 leftover turkey

Laura Murray

Pack 2 cups turkey chili topped with 2 tablespoons salsa verde. In another container, pack some tortilla chips and some cilantro leaves. Heat chili and garnish with tortilla chips (crushed) and cilantro.

584 calories, 26g protein, 59g carbs (11g fiber), 28g fat

4. Turkey Stuffed Acorn Squash

men's health 5 for 50 leftover turkey

Laura Murray

Inside the other 1⁄2 roasted acorn squash, stuff 1⁄3 cup leftover shredded turkey, 1⁄4 cup crumbled BBQ tempeh, 1⁄3 cup cooked barley and 3⁄4 cup apples diced. Season to taste and top with 1⁄4 cup grated Monterey Jack. To reheat, microwave until cheese is melted and turkey is heated through.

776 calories, 35g protein, 100g carbs (13g fiber), 29g fat

5. Turkey Enchiladas

men's health 5 for 50 leftover turkey

Laura Murray

On 1 whole wheat tortilla, add 1⁄2 cup shredded turkey and 1⁄3 cup rinsed canned black beans. Roll up, place in a container, seam side down, and garnish with 1⁄3 cup salsa verde and 1⁄4 cup grated Monterey Jack. Reheat and season with hot sauce, if you have it on hand.

834 calories, 50g protein, 39g carbs (8g fiber), 54g fat

overview of the best way to reheat a steak |  Men's Health Muscle

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