- This high-protein high-fiber lunch keeps you full, satisfied and energized all afternoon.
- Preps easily and stores in the fridge for several days, ready to grab and go.
- Fresh herbs, feta and quinoa make every bite flavorful and satisfying.
I’m big on meal planning, but I’ve never been a fan of traditional meal prep. Eating the same dish all week just doesn’t appeal to me — three or four days is usually my limit before I’m ready for something different. I’m also particular about what I’ll make ahead and store (you won’t find me refrigerating tomatoes!). Still, I don’t have time in the middle of the workday to stare blankly into the fridge and try to will a meal to come together, so a little prep is sometimes necessary.
That’s exactly why I love our Spinach & Feta Turkey Meatballs with Herbed Quinoa. They’re flavorful, satisfying and easy to portion for the week, which makes lunchtime stress-free and enjoyable. Each serving also delivers 32 grams of protein and 6 grams of fiber, keeping me full and energized through the afternoon — especially important as someone who runs and strength-trains regularly.
This recipe stores beautifully for four days, making it one of the rare meal-prep lunches I’m happy to repeat week after week.
How to Prep Spinach & Feta Turkey Meatballs
To make these delicious lunches for the week ahead, you’ll start by cooking some quinoa. First, rinse the quinoa if it is not prewashed to eliminate saponins, naturally occurring chemicals that taste bitter. Then you can simply simmer the quinoa in water or broth until it is tender. To help it cool quickly, I spread it on a rimmed baking sheet. (If you make more quinoa than the recipe calls for, you can freeze the rest and get ahead for the next time you make this dish.)
Then, while the quinoa is cooling, you can work on the meatballs. I am a big fan of ground turkey. I feel like it’s an easy way to add protein to meals, whether you just sauté it or turn it into meatballs or burgers. Here, meatballs are just right for portioning out into meals for the week.
You’ll mix the turkey with some thawed frozen spinach (be sure to squeeze it dry to get rid of any excess moisture), crumbled feta cheese and a little garlic powder, oregano, salt and pepper. (Notice I didn’t say breadcrumbs? That’s right; this recipe is gluten-free.) Then simply divide the mixture into 12 portions and roll them into balls. I like to divide the mixture into quarters and then divide each quarter into thirds to get similar-size meatballs.
The meatballs get cooked in a pan right on the stove, and since the pan is just coated with cooking spray, there’s no splatter to worry about. You’ll want to make sure the meatballs get good and browned all over and that they register 165°F inside. My stove tends to run a bit hot, so if I find that the meatballs are browning deeply before they’re cooked through, I’ll lower the heat and throw a lid on the pan for a few minutes. Just be careful not to overcook them, as the lean turkey can dry out.
Then it’s time to finish the quinoa. Transfer it to a bowl and stir in some lemon juice, olive oil, chopped parsley and mint and a little salt and pepper. I love the freshness the herbs add.
Portion & Serve Your Protein-Packed Lunch
The meatballs are supposed to be served with tzatziki, which you can make or buy. I love tzatziki, but to switch it up sometimes, 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 it’s easy to just drizzle some in my bowl. The tanginess of the dressing is perfect here.
If you’re fully into meal prepping, you can divide the quinoa and meatballs among individual containers and add sliced cucumbers and cherry tomatoes to each. Remember how I said I’m picky about what I prep ahead? I like to refrigerate the meatballs and quinoa separately, and then each day when I’m ready to have them for lunch, I’ll portion them into my bowl and then slice the cucumbers and add them, along with the tomatoes. It’s really up to you how you want to do it.
You can reheat the meatballs before serving if you like, but I think they’re great cold as well. So if you’re in a rush or don’t have access to a microwave, you always have that option. The bowls are incredibly filling but don’t leave you feeling like you just ate a big meal. For me, they take care of my afternoon hunger and give me energy to make it through the rest of the day.
Next time you need a make-ahead lunch idea that’s packed with protein and fiber, I hope you’ll try this recipe.
How This Fits Into My Meal-Planning Routine
I am hard-core when it comes to meal planning. Seriously. I even have a spreadsheet. Since I usually go grocery shopping on Sundays, I’ll try to plot out meals for the week on the Friday or Saturday before. I’ll plug in breakfast, lunch and dinner ideas and assess what things will have leftovers for the next day or so, which helps ensure that I don’t plan to cook more meals than I need. With everything plotted out in the spreadsheet, I can see what the week’s meals look like at a glance and then make a shopping list.
I have found meal planning like this helpful for several reasons:
- Knowing what’s on the menu all week helps me make a detailed grocery list, ensuring that I get everything I need and—besides the occasional impulse-buy—nothing that I don’t.
- Making use of everything I buy at the grocery store, along with whatever pantry items I need, helps me cut back on food waste.
- Any time I see a recipe I want to make, I can add it to the spreadsheet for upcoming meal inspiration.
- Planning out my meals helps me ensure that I’m getting necessary nutrients, like plenty of protein and fiber, every day.
Our Expert Take
This Spinach & Feta Turkey Meatball lunch makes weekday meals effortless without sacrificing taste or nutrition. It’s packed with protein and fiber, so you stay full and energized, and the combination of fresh herbs, feta and quinoa keeps every bite flavorful. Plus, it holds up in the fridge for several days, so you can just grab a ready-to-go lunch whenever you need one.
