● 5 oz. extra lean ground turkey
● ¾ cup diced red onions & bell peppers
● ⅓ cup low sodium marinara sauce
● 1 cup raw spinach
● Seasonings: parsley, basil, garlic, onion, dash of coriander, pepper, sea salt (pinch)
● Suggested carbs: ½ cup whole wheat rainbow pearl couscous (measured dry,
● 1 tbsps. olive tapenade (optional for couscous)
● Fruit (optional): pineapple and papaya slices
● Utensils: muffin pan
1. Set oven to 405F.
2. Season ground turkey with your choice of seasonings. Add in your choice of diced
3. Lightly spray your muffin pan with coconut oil. Place the ground turkey inside of the
muffin holders. Depending on how big your muffin pan is and your singular serving, you
may have to use 2 muffin holders for each serving.
4. Top each serving with 1 tbsp. marinara sauce.
5. Bake in the oven for about 8-10 minutes. If you use less lean ground turkey, you can
consider increasing the cooking time to 10-12 minutes.
6. Boil couscous using water and low sodium chicken or vegetable broth. Add cilantro or
onions while cooking for added flavor. Set aside and allow to cool. Add 1 tbsps. olive
tapenade to couscous if desired.
Approx macros (without fruit and optional ingredients): 357 calories, 41g protein, 38g
carbs, 4g fat
About the Author
Kevin is a fitness enthusiast out of Dallas, TX. When he saw himself in his friend’s Facebook photo he knew it was time to make a change. He was overweight, felt sluggish and had steadily rising blood pressure. So, he did what many people try to do – he started exercising to try to “out train” a poor diet. He quickly learned through periods of weight cycling that if he was going to accomplish his fitness goals, it would have to be through a steady, healthy diet, complemented by hard work in the gym.
He started studying nutrition and got started cooking! In 2012 Kevin started a small blog to share his meals online in order to build a community around healthy food ideas.
The blog was called Fit Men Cook and it had a simple message and belief system – “Our bodies are built in the kitchen, Sculpted in the gym.”
Kevin firmly believes that healthier food options do not have to be boring. Ever. In fact, they are pretty tasty!
Fit (Wo)Men Cook is the “fit” story of all of us. It is taking your individual success stories and things (in nutrition & fitness) that have worked for you, and sharing those ideas with the masses so we can all grow, improve together. Just everyday people – no matter the fitness level or athletic ability – aiming to live the best life possible through fitness and healthy eating. Are you a Fit (Wo)Men Cook?
You can find Kevin and follow the Fit Men Cook movement online at: