This turkey burger plate is one of the easiest ways to keep dinner simple while still hitting your protein goals.

Lean, quick to cook, and easy to adjust based on what you have. No complicated prep, just real food that works on busy nights.

If you need something reliable you can throw together anytime, this is it.

• Protein: ~42g per serving
• Prep Time: 10 minutes
• Cook Time: 10–15 minutes
• Servings: 2–4
• Difficulty: Easy

Dad Check:

✓ High Protein — YES
✓ Keto Friendly — YES
✓ Kid Approved — YES
✓ Under $15 — YES
✓ Low Carb — YES

Ingredients

• 1 lb ground turkey
• 1 tbsp olive oil
• Salt & pepper to taste
• Optional sides:
• roasted vegetables
• salad
• rice or potatoes (if not low carb)

Sauce

Simple Garlic Sauce:

• 1/2 cup Greek yogurt
• 1 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp lemon juice
• Salt to taste

Mix until smooth.

→ View full sauce recipe here: High Protein Garlic Sauce

Instructions

1. Form ground turkey into burger patties.
2. Season with salt and pepper.
3. Heat olive oil in a pan over medium heat.
4. Cook patties 5–7 minutes per side until fully cooked.
5. Prepare sides if using.
6. Plate burgers with sides and add sauce if desired.

Protein Breakdown

This meal delivers approximately 42g of protein per serving.

Protein Sources:

• Ground Turkey (1 lb / ~3 servings): ~30–35g protein per serving
• Optional Greek Yogurt Sauce: ~5–10g protein per serving

Total: ~42g protein per serving

How to Adjust:

• Add more turkey → increase protein
• Add egg whites to patties → boost protein further
• Add rice or potatoes → increase calories without changing protein much

Meal Prep Tips

• Cook patties in advance and store for up to 4 days
• Reheat in pan or microwave
• Keep sauce separate until ready to eat

Looking for more high protein meals? Check out 25 High Protein Meals for Busy Dads →

Simple meals are the ones you actually stick with.

Lean protein, easy prep, and something you can make anytime without thinking twice. That’s what consistency looks like.

Keep it simple. Stay consistent. That’s how you win.