Author / Rachel Koo

Prep: 10 min / Cook Time: 30 hours / Servings: 4-8

This power bowl is perfect for those with busy schedules that require delicious fuel to last them the whole day! Turkey meatballs are lighter than your traditional meatballs, juicy and packed with fresh herbs that bring this meal to life! Perfectly paired with rice that is cooked in broth, lemon juice and fresh herbs. This perfectly balanced meal is perfect to cook ahead of time and portion for lunch or dinner throughout the week! 


Per Turkey Meatball

Calories: 165 cal

Protein: 28g

Carbohydrate: 1g

Fat: 6g

Per Serving of Rice (yields 8 servings)

Calories: 138

Protein: 3g

Carbohydrate: 29g

Fat: 3g


Turkey Meatballs

  • 2 lb ground turkey
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1 tsp fresh dill – finely chopped
  • 1/2 tsp dried oregano
  • 1/2 tsp garlic powder
  • 1/2 cup almond flour
  • 1 egg

Greek Rice

  • 1 tbsp olive oil
  • 1 onion
  • 2 cloves garlic
  • 1 1/2 cup long grain rice
  • 2 cups chicken broth
  • 1/3 cup lemon juice
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1/4 cup fresh parsley
  • 2 tbsp fresh dill


Step 1: Preheat the oven to 400 F

Step 2: Place the ground turkey in a medium mixing bowl, crack and egg and pour on top of the turkey. Add in the spices, fresh herbs, almond flour and mix with your hands until fully combined

Step 3:  Using a 1/3 cup, scoop the turkey mixture into your hands and form into a ball. If the mixture is sticky, add a little olive oil to your hands before forming the meatballs

Step 4: Arrange them evenly spread on a baking sheet and bake in the oven for 30 minutes or until fully cooked through and golden brown

Step 5: While the turkey meatballs are cooking, prepare the rice

Step 6:  Rinse the rice until cold water 2-3 times.

Step 7: Heat the olive oil in a large sauce pan over medium heat. Add the onion and cook for 3 minutes, add garlic and cook until fragrant. About 30s-1 min

Step 8:Add in the rice (without liquid),  stir until fully combined with the onions and garlic and it begins to brown lightly

Step 9:Add the broth, salt and pepper and squeeze lemon juice into the sauce pan. Cover the pan with lid and bring to a simmer. Turn the heat down and cook on low heat for about 20 minutes until the rice is finished cooking. The liquid should be fully absorbed. Take off the heat and let sit for about 10 minutes

Step 10:Add fresh herbs to the rice and stir to combine. Taste and see if any more lemon, salt or pepper needs to be added

Step 11: Assemble your bowls! Scoop in your desired portions of rice, turkey meatballs and add the custom toppings to your bow. Suggested: diced cucumber, fresh tomato and red onion. Squeeze some lemon on top to bring out the flavours and sprinkle with salt and pepper

Step 12: Pat yourself on the back for a meal prep well done!

Perfect Pairings:

This recipe pairs perfectly with our tired and tested nutrition protocols.
Leaning Protocol
Bulking Protocol

Alternatively, level-up your nutrition with our one-on-one Nutrition Coaching. Get a bespoke plan tailored to match your specific needs by one of our Power Athlete nutrition ninjas. Hit us up and we will steer you towards your goals.

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Related Content

PODCAST: PA Radio Ep 559 – Just Tell Me What, When & How To Eat
BLOG: Tip The Scales In Your Favor by Rob Exline
RECIPE: One Pan Greek Style Chicken by Rachel Koo

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Rachel Koo

Rachel has enjoyed sport her entire life and embarked on her coaching career in 2012. Starting as a personal trainer in various gyms, she eventually found CrossFit which lead her to CrossFit Football. In 2015 Rachel completed her CrossFit Football certification which opened up many doors of opportunity within coaching. Since then she has completed Power Athlete Methodology course, earned her Block 1 and put that knowledge into action coaching collegiate level athletes. Throughout the years training, proper nutrition and lifestyle habits have been the pillars in helping her clients and athletes achieve their true potential. Rachel currently working as a performance coach applying the Power Athlete principles with all of her clients.

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