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Meal planning is a game-changer for maintaining a healthy diet, especially when it comes to lunch. If you’re like me, you know the struggle of finding a nutritious, filling lunch that keeps you satisfied and energized throughout the day. After much trial and error, I’ve landed on a high-protein, high-fiber lunch that I meal-prep on repeat: Spinach & Feta Turkey Meatballs with Herbed Quinoa. This dish not only meets my dietary needs but also fits perfectly into my busy schedule. In this article, I’ll walk you through the benefits of this meal, how to make it, and why it’s my go-to option for meal prepping.

Why Meal-Prep?

Benefits of Meal Prepping

Meal prepping involves preparing your meals in advance, usually on weekends, to make your weekdays easier. Here’s why I find it indispensable:

Saves Time: Cooking in batches means you’re spending less time in the kitchen during the week.
Reduces Food Waste: Planning meals helps use up ingredients efficiently, reducing waste.
Maintains Nutrition: Prepping ensures that you’re consistently consuming balanced meals.
Avoids Impulse Buys: A detailed meal plan minimizes unnecessary grocery shopping and impulse purchases.

The Perfect High-Protein, High-Fiber Lunch

Why Spinach & Feta Turkey Meatballs with Herbed Quinoa?

This meal is the perfect choice for several reasons:

High in Protein: Each serving packs 32 grams of protein, essential for muscle maintenance and recovery.
Rich in Fiber: With 6 grams of fiber per serving, this meal aids digestion and keeps you feeling full.
Versatile and Convenient: It’s easy to make, stores well, and can be enjoyed cold or reheated.

Ingredients

For the Turkey Meatballs:

Ground Turkey: Lean protein source.
Frozen Spinach: Thawed and squeezed dry to remove excess moisture.
Crumbled Feta Cheese: Adds flavor and a dose of calcium.
Garlic Powder: For seasoning.
Oregano: For a Mediterranean touch.
Salt and Pepper: To taste.

For the Herbed Quinoa:

Quinoa: Rinsed to remove saponins.
Lemon Juice: Adds brightness.
Olive Oil: For a healthy fat source.
Chopped Parsley and Mint: For freshness.
Salt and Pepper: To taste.

Step-by-Step Recipe

1. Cook the Quinoa

Rinse: If quinoa is not prewashed, rinse it under cold water to remove bitter saponins.
Simmer: In a pot, combine quinoa with water or broth. Bring to a boil, then reduce heat and simmer until tender (about 15 minutes).
Cool: Spread cooked quinoa on a rimmed baking sheet to cool quickly. If you have extra, freeze it for future use.

2. Prepare the Turkey Meatballs

Mix Ingredients: In a large bowl, combine ground turkey, thawed spinach, crumbled feta, garlic powder, oregano, salt, and pepper.
Form Meatballs: Divide the mixture into 12 portions. Roll each portion into a ball. For uniform size, divide the mixture into quarters, then each quarter into thirds.
Cook: Heat a pan with cooking spray over medium heat. Cook the meatballs until browned on all sides and they reach an internal temperature of 165°F. Lower the heat and cover with a lid if they brown too quickly.

3. Finish the Quinoa

Mix Herbs and Dressing: Transfer quinoa to a bowl. Stir in lemon juice, olive oil, chopped parsley, mint, salt, and pepper.

Serving and Storing

Storage: Refrigerate meatballs and quinoa separately if preferred.
Serving: Portion out meatballs and quinoa into individual containers. Add fresh veggies like sliced cucumbers and cherry tomatoes if desired.
Dressings: Serve with tzatziki or Whole Foods’ 365 Organic Avocado Greek Yogurt Dressing.

Nutrition Overview

Here’s a breakdown of the key nutritional components in each serving of this meal:

Nutrient	Amount per Serving
Protein	32 grams
Fiber	6 grams
Calories	~400 calories (varies based on portion size and added ingredients)

The High-Protein, High-Fiber Lunch I Meal-Prep on Repeat

FAQs

How long can I store these meatballs and quinoa?

Both the meatballs and quinoa can be stored in the refrigerator for up to four days. If you need to keep them longer, consider freezing the meatballs.

Can I use a different protein source?

Yes, you can substitute ground chicken or beef for the turkey, though the nutritional content will vary.

What can I add to the meal for extra flavor?

Consider adding roasted vegetables, avocado slices, or a sprinkle of your favorite cheese for added taste and nutrients.

Can I make the meatballs in advance and freeze them?

Absolutely! Cook and cool the meatballs, then freeze them in an airtight container.Reheat in the microwave or oven as needed.

To adjust the recipe for dietary restrictions, consider these modifications:

How can I adjust the recipe for dietary restrictions?

Gluten-Free: This recipe is naturally gluten-free as it doesn’t use breadcrumbs.
Vegetarian: Substitute the turkey with a plant-based ground meat alternative.

Conclusion

Spinach & Feta Turkey Meatballs with Herbed Quinoa is a go-to recipe for anyone serious about meal prepping. With its high protein and fiber content, it supports a balanced diet while keeping meal times efficient and enjoyable. Whether you’re looking to streamline your lunch routine or find a versatile meal that holds up well in the fridge, this recipe is worth adding to your rotation. By preparing this meal on a Sunday, you set yourself up for a week of nutritious, satisfying lunches that keep you energized and satisfied.