Turkey Tryptophan Bowl
Engineered for sleep. Turkey is the highest dietary source of tryptophan — when paired with complex carbs, insulin drives tryptophan across the blood-brain barrier where it converts to serotonin, then melatonin. Pumpkin seeds add magnesium and zinc, both critical for sleep quality and testosterone production.
1 serving
30 min(5 prep + 25 cook)
465g total
Nutrition per serving
656
kcal
Calories
47.6
g
Protein
66.9
g
Carbs
23.7
g
Fat
Ingredients (5)
Total recipe656 kcal · 47.6g P · 66.9g C · 23.7g F
Instructions
1. Cook brown rice: 1:2 water ratio, bring to boil, simmer 25 min covered.
2. Season turkey slices with salt and black pepper.
3. Pan-sear or grill turkey breast 4–5 min per side until cooked through.
4. Slice turkey and serve over brown rice.
5. Drizzle olive oil over the bowl.
6. Sprinkle pumpkin seeds on top.
7. Eat 2–3h before bed.