Meal Prep Friday: The Summer Ignition Drop☀️

Happy Friday team!

Memorial Day is in the rearview, and summer is officially live. That means longer days, more activity, more sweat, and a higher demand on your body. This week's drop gives you two clean, big-flavor recipes that take 30–40 minutes to prep and fuel you straight through midweek.

Protein-forward, anti-inflammatory, and zero processed nonsense. Let's ignite.

Recipe 1: Lean protein + tropical fuel

Mango-Jalapeño Turkey Power Bowls with Coconut Brown Rice

Lean ground turkey meets bright summer mango for a macro-balanced bowl that actually tastes like vacation. Serves 4. ~30 minutes.

For the turkey

1.5 lbs lean ground turkey (93/7)
2 Tbsp avocado oil
1 tsp each: cumin, garlic powder, smoked paprika, chili powder
1/2 tsp sea salt, 1/4 tsp black pepper
Juice of 1 lime
2 tsp coconut aminos

For the mango-jalapeño salsa

1 large ripe mango, small dice
1 jalapeño, seeded and minced
1/4 cup red onion, fine dice
1/4 cup cilantro, roughly chopped
Juice of 1 lime, pinch of sea salt

For the coconut brown rice

1.5 cups dry brown rice
1 cup full-fat coconut milk + water to reach the 3-cup liquid line
1/4 tsp sea salt

Method👨‍🍳

Cook brown rice using the coconut milk mixture per package directions. Fluff with a fork and rest covered 5 minutes.
Heat avocado oil in a large skillet over medium-high. Add turkey and break up with a spoon. Cook 7–8 minutes until browned through.
Add cumin, garlic powder, paprika, chili powder, salt, and pepper. Stir well. Add lime juice and coconut aminos, toss, and cook 1 minute more.
Stir together mango, jalapeño, red onion, cilantro, lime juice, and salt. Taste and adjust heat.

Build each bowl: coconut rice → spiced turkey → generous mango salsa. Add a few slices of avocado if you have them.

Prep ahead: Turkey and rice keep 4 days in separate airtight containers. Build the salsa fresh each day; takes 2 minutes and the mango oxidizes in a bowl. Slice avocado day-of only.

Why it works for you: Ground turkey delivers ~28g of protein per serving with very low saturated fat. Mango provides vitamins A and C plus natural digestive enzymes. Coconut rice adds healthy medium-chain triglycerides for sustained energy. The jalapeño kicks your metabolism with capsaicin. All the taste, none of the junk.

Recipe 2: Iron-rich summer classic

Chimichurri Flank Steak Bowls with Roasted Sweet Potato & Arugula

A bold herby sauce over lean steak, sweet potato, and peppery greens, built to keep you fueled all week. Serves 4. ~40 minutes.

For the steak

1.5 lbs flank steak
1 Tbsp avocado oil
1 tsp each: garlic powder, onion powder, sea salt, black pepper
1/2 tsp smoked paprika

For the chimichurri

1 cup fresh flat-leaf parsley, packed
1/4 cup fresh cilantro
3 garlic cloves
2 Tbsp red wine vinegar
1/2 tsp red pepper flakes
1/2 cup extra-virgin olive oil
1/2 tsp sea salt

For the bowls

2 medium sweet potatoes, cubed (~3 cups)
1 Tbsp avocado oil, salt, pepper, pinch of cinnamon
4 cups arugula
1 can (15 oz) chickpeas, drained, rinsed, patted dry
1 Tbsp olive oil + 1/2 tsp smoked paprika (for the chickpeas)

Method👨‍🍳

Preheat oven to 425°F. Toss sweet potato cubes with oil, salt, pepper, and cinnamon. On a separate section of the sheet pan, toss chickpeas with olive oil and paprika. Roast 25–28 minutes, flipping once halfway.
Blend all chimichurri ingredients in a food processor until chunky-smooth. Taste and adjust. Reserve half for serving, use half as a finishing sauce.
Rub steak with avocado oil and dry seasonings. Heat a cast-iron or grill pan over high heat until ripping hot. Sear 3–4 minutes per side for medium-rare (130°F internal). Rest 8 minutes then slice against the grain.

Build each bowl: arugula base → roasted sweet potato → crispy chickpeas → sliced steak → spoonful of chimichurri over everything.

Prep ahead: Roast sweet potato and chickpeas Sunday; they hold 4 days. Steak keeps 3 days sliced. Chimichurri holds 5 days tightly covered. Assemble at mealtime so arugula stays crisp; add chickpeas last for crunch.

Why it works for you: Flank steak is one of the leanest cuts with high iron and zinc, critical for energy and immune health. Arugula's nitrates support blood flow and vitamin K supports bone density. Sweet potato's beta-carotene and complex carbs replenish muscle glycogen after training. Chimichurri's parsley is loaded with chlorophyll and vitamin C, and makes everything taste like a restaurant.

Happy cooking! Let me know if you try them :)

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Meal Prep Friday: The Summer Ignition Drop☀️