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

I am big in the meal planning, but I’ve never been a fan of traditional meal preparation. To eat the same dish all week. I am also particularly exactly what I will do in advance (you won’t find me to cool tomatoes!). Nevertheless, I have no time in the middle of the working day, stare in the fridge steadfastly and try to bring a meal together, so that a small preparation is sometimes required.

That is exactly why I love our Spinat & Feta -Trahnen meat balls with herbal quinoa. They are tasty, satisfying and easy to portion for the week, which makes lunch stress -free and pleasant. Each portion also delivers 32 grams of protein and 6 grams of fiber, which means that the afternoon is fully and energetic-especially important than someone who runs regularly and tears.

This recipe stores wonderfully for four days and makes it one of the rare lunches that I repeat every week.

How to prepare spinach and feta tap tap balls

To make these delicious lunch for the upcoming week, you will first cook quinoa. First rinse the quinoa when it is not washed to eliminate saponins, and of course occurring chemicals that taste bitter. Then you can simply simmer the quinoa in water or broth until it is tender. To cool it down quickly, I spread it on a surrounded baking sheet. (If you produce more quinoa than the recipe, you can freeze the rest and next time you make this dish.)

While the quinoa cools, you can work on the meatballs. I am a big fan of ground Türkiye. I have the feeling that it is an easy way to add protein to meals, regardless of whether they only fry it or turn it into meatballs or burgers. Here meatballs are just right to get in meals for the week.

Mix the turkey with a stowed away frozen spinach (be sure to press it dry to remove excess moisture), collapsed feta cheese and some garlic powder, oregano, salt and pepper. (Note that I have not said bread crumbs? This is correct. This recipe is gluten -free.) Then simply divide the mixture into 12 portions and roll it in balls. I like to divide the mixture into quarters and then divide each quarter into thirds in order to obtain meatballs of a similar size.

The meatballs are cooked in a pan directly on the stove, and since the pan is only covered with a cooking spray, there is no splash about which you have to worry about. You want to make sure that the meatballs are well and browned everywhere and that you register 165 ° F inside. My stove tends to get a little hot. So when I think the meatballs tan deeply before they are cooked, I will lower the heat and throw it into the pan for a few minutes. Just make sure not to over cook because the lean turkey can dry out.

Then it is time to end the quinoa. Place in a bowl and stir in lemon juice, olive oil, chopped parsley and mint and some salt and pepper. I love the freshness that add the herbs.

Portion and serve your protein -rich lunch

The meatballs should be served with Tzatziki that you can do or buy. I love Tzatziki, but sometimes I also like to serve the meatballs with 365 Bio -Avocado -yoghurt dressing from Whole Foods. I always have a bottle in the fridge and it is easy to only drizzle something in my bowl. The dressing flap is perfect here.

If you are fully preparing meals, you can share the quinoa and meatballs between individual containers and add to each cut cucumber and cherry tomatoes. Do you remember, as I said, I am picky, what I prepare in front of me? I like to cool the meatballs and quinoa separately, and then every day when I am ready to have them for lunch, I will put them into my bowl and then cut the cucumbers into slices and add them together with the tomatoes. It is really up to you how you want to do it.

You can warm the meatballs before serving if you want, but I think you are also great. So if you are in a hurry or have no access to a microwave, you always have this option. The shells are incredibly filled, but they don’t have the feeling that they have just eaten a big meal. For me, they take care of my afternoon hunger and give me energy to create the rest of the day.

The next time you need an idea for lunch that is filled with protein and fiber, I hope that you will try this recipe.

How does this fit into my routine for meal planning

I am hard around the meal planning. Seriously. I even have a table. Since I usually go shopping on Sundays, I will try to plan the meals for the week on Friday or Saturday before. I will connect ideas for breakfast, lunch and dinner and judge what things will have for the next day or so to ensure that I do not plan to cook more meals than I need. With everything that is planned in the table, I can see how the meals of the week look at a glance and then create a shopping list.

I found so helpful for several reasons that food planning is so helpful:

• If I know what is on the menu all week, I can create a detailed shopping list and make sure that I get everything I need, and combine the occasional impulses that I don’t do.
• When I use everything I buy in the grocery store, helps me to reduce food waste.
• Every time I see a recipe I want to do, I can inspire it in the table for upcoming meals.
• Planning my meals helps me to make sure that I get necessary nutrients every day how much protein and fiber.

Our expert

This Spinat & Feta Truthahn -meat -lunch makes it effortlessly lunch on weekdays without affecting the taste or diet. It is full of protein and fiber, so they remain fully and energized, and the combination of fresh herbs, feta and quinoa holds every bit taste. It also lasts for several days in the fridge so that you can simply take lunch if you need one.