The protein and fiber-rich lunch I Meal-Prep on Repeat

I’m a total hardcore meal planning guy. Seriously. I even have a spreadsheet. Since I usually shop on Sundays, I try to plan meals for the week the Friday or Saturday before. I type in ideas for breakfast, lunch, and dinner, and consider what will be left over the next day or so so I don’t end up cooking more meals than I need. Once I’ve planned everything out in the spreadsheet, I can see at a glance what the meals look like for the week and then make a shopping list.

I have found that meal planning like this is helpful for several reasons:

• If I know what’s on the menu for the whole week, I can create a detailed shopping list and make sure I buy everything I need and – apart from the occasional impulse purchase – nothing I don’t need.
• By using everything I buy at the supermarket and also any pantry items I need, I can reduce food waste.
• Every time I see a recipe I want to try, I can add it to the spreadsheet to get inspiration for the next meal.
• By planning my meals, I ensure that I consume the necessary nutrients each day, such as plenty of protein and fiber.

I have to say that while I love meal planning, I don’t love meal prepping. I can usually manage to eat the same thing for three or four days, but then I want variety. And I’m also picky about the things I prep and store. (You won’t catch me refrigerating tomatoes!) But I also don’t have time in the middle of the workday to stare into the fridge trying to throw together a meal, so sometimes a little meal prep is necessary.

That’s why I was delighted to find our recipe for Turkey Meatballs with Spinach, Feta and Herb Quinoa. It makes enough for four servings and will keep in the fridge for four days. It’s the perfect dish to make on a Sunday and enjoy for lunch over the next few days.

The combination of turkey meatballs and quinoa contains 32 grams of protein per serving. Plus, the vegetables and quinoa provide 6 grams of fiber. Protein is super important to me as someone who runs and does strength training regularly. If you’re looking to build muscle or just maintain your muscle mass, protein is crucial. And both protein and fiber will keep you feeling full and satisfied after meals.

To make these delicious lunches for the week ahead, start by cooking some quinoa. First, rinse the quinoa if it isn’t prewashed to remove saponins, naturally occurring chemicals that taste bitter. Then you can simply simmer the quinoa in water or broth until it’s tender. To help it cool quickly, I spread it out on a rimmed baking sheet. (If you make more quinoa than the recipe calls for, you can freeze the rest and have it on hand for the next time you make this dish.)

While the quinoa is cooling, you can then move on to the meatballs. I’m a huge fan of ground turkey. I find it’s an easy way to add protein to meals, whether you just fry it or make meatballs or burgers out of it. Meatballs are perfect for dividing up into portions for meals throughout the week.

You mix the turkey with some thawed frozen spinach (be sure to squeeze it dry to remove excess moisture), crumbled feta cheese, and some garlic powder, oregano, salt, and pepper. (Notice I didn’t say breadcrumbs? That’s right, this recipe is gluten-free.) Then you simply divide the mixture into 12 portions and roll them into balls. I like to divide the mixture into quarters, then divide each quarter into thirds to create similarly sized meatballs.

The meatballs are cooked in a skillet right on the stove, and since the pan is only sprayed with cooking spray, there are no splatters to worry about. You’ll want to make sure the meatballs get well browned all over and that they reach a temperature of 165°F inside. My stove tends to get a little hot, so if I notice the meatballs browning a lot before they’re cooked through, I turn the heat down and put a lid on the pan for a few minutes. Just be careful not to overcook them, or the lean turkey may dry out.

Then it’s time to finish off the quinoa. Put it in a bowl and mix it with some lemon juice, olive oil, chopped parsley and mint and some salt and pepper. I love the freshness the herbs add.

If you’re all about meal prep, you can divide the quinoa and meatballs into individual containers and add sliced ​​cucumbers and cherry tomatoes to each container. Remember I said I’m picky about how I prepare them? I like to put the meatballs and quinoa in the fridge separately and then each day when I want to eat them for lunch, I portion them out into my bowl, then slice the cucumbers and add them along with the tomatoes. It’s really up to you how you want to do it.

The meatballs are served with tzatziki, which you can make yourself or buy. I love tzatziki, but for a change, I also like to serve the meatballs with Whole Foods’ 365 Organic Avocado Greek Yogurt Dressing. I always have a bottle in the fridge and can just drizzle some into my bowl. The tart note of the dressing is perfect here.

You can reheat the meatballs before serving if you want, but I find they taste great cold too, so if you’re in a rush or don’t have a microwave available, you still have that option. The bowls are incredibly filling, but don’t leave you feeling like you just ate a big meal. For me, they satisfy my mid-afternoon hunger and give me energy to get through the rest of the day. Next time you need an idea for a lunch you can make ahead that’s full of protein and fiber, I hope you give this recipe a try.