High-Protein, High-Fiber Meal-Prep Lunch: Spinach & Feta Turkey Meatballs with Herbed Quinoa

If you want a lunch that keeps you full, tastes bright and fresh, and holds up beautifully in the fridge for multiple days, this meal-prep bowl is your new go-to. Tender turkey meatballs flecked with spinach and tangy feta sit atop fluffy herbed quinoa that’s kissed with lemon and olive oil. It’s the kind of lunch that feels satisfying without being heavy — perfect for fueling workdays, workouts, or busy afternoons.

This recipe balances hearty protein with fiber-rich whole grains and greens, so you’ll stay energized well into the afternoon. You can serve it hot or cold, pair it with crisp veggies, or drizzle it with your favorite dressing to switch up the flavor week to week.

Why You’ll Love This Recipe

• Meal-prep friendly and fridge-stable for days
• Packed with protein and fiber to curb hunger
• Versatile — serve cold or warmed up
• Bright, herb-y flavor with Mediterranean vibes
• Simple ingredients you can find at any grocery store

Ingredients

• 1 cup uncooked quinoa
• 2 cups water or low-sodium broth
• 1 lb (450 g) lean ground turkey
• 1 cup (150 g) frozen spinach, thawed and squeezed dry
• ½ cup (75 g) crumbled feta cheese
• 2 cloves garlic, minced
• 1 tsp dried oregano
• ½ tsp salt
• ¼ tsp black pepper
• 1 tbsp olive oil
• 1 lemon, zested and juiced
• 2 tbsp fresh parsley, finely chopped
• 2 tbsp fresh mint, finely chopped
• Optional: sliced cucumbers and cherry tomatoes for serving

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How to Make High-Protein, High-Fiber Meal-Prep Lunch

• Rinse quinoa under cold water until water runs clear
• Combine quinoa and water or broth in a medium pot
• Bring to a boil, then reduce heat to low and cover
• Simmer until quinoa is tender and liquid is absorbed (about 15 minutes)
• Fluff cooked quinoa with a fork and spread on a tray to cool
• In a large bowl, combine ground turkey, squeezed spinach, feta, garlic, oregano, salt and pepper
• Mix with clean hands or a spoon until evenly incorporated
• Shape mixture into golf-ball-sized meatballs
• Heat olive oil in a large skillet over medium heat
• Add meatballs and cook, turning occasionally, until browned all over
• Continue cooking until meatballs reach an internal temperature of 165 °F (74 °C)
• Stir cooled quinoa with lemon zest, lemon juice, parsley and mint
• Portion quinoa and meatballs into meal-prep containers
• Add optional cucumbers and cherry tomatoes if desired

Recipe Information

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4

Cuisine

Mediterranean-inspired

Course

Lunch

Flavor Profile Breakdown

• Savory turkey and herbs
• Bright citrus from lemon
• Tangy, creamy feta
• Fresh parsley and mint aroma
• Earthy quinoa balance

Pro Tips for Best Results

• Use low-sodium broth to cook quinoa for more flavor without extra salt
• Dry spinach thoroughly to prevent soggy meatballs
• Cool quinoa completely before mixing with herbs for best texture
• Don’t overcrowd the skillet when browning meatballs
• Store dressing separately to keep veggies crisp

Variations & Substitutions

• Swap turkey for lean ground chicken or lamb
• Use couscous or bulgur instead of quinoa
• Replace mint with basil for Italian flair
• Add a dollop of tzatziki or Greek yogurt for creaminess
• Stir roasted red peppers into quinoa for a sweet kick

Common Mistakes to Avoid

• Skipping the lemon zest — it adds brightness
• Adding wet spinach — squeeze it well to avoid soggy meatballs
• Overcooking meatballs — lean turkey dries out easily
• Serving hot quinoa with cold meatballs — balance temperature for best texture
• Ignoring seasoning — taste and adjust salt and herbs

Serving Suggestions

• Serve over a bed of mixed greens
• Pair with pita bread or whole-grain wraps
• Top with a dollop of tzatziki or hummus
• Add roasted chickpeas for extra crunch
• Garnish with extra lemon wedges and herbs

Storage & Reheating Tips

• Refrigerate in airtight containers for up to 4 days
• Freeze portions for up to 3 months
• Reheat in microwave or oven until warm throughout
• Keep fresh veggies separate until ready to eat

Nutrition Information (Approximate)

Calories: 420 kcal
Protein: 32 g
Carbohydrates: 38 g
Fat: 16 g
Fiber: 6 g
Sugar: 2 g
Sodium: 480 mg

Final Thoughts

This high-protein, high-fiber lunch bowl is the perfect foundation for weekly meal prep. It’s hearty, nutritious and bursting with Mediterranean flavors that keep lunchtime exciting. Whether you’re packing lunches for work or prepping for a busy week ahead, this recipe delivers satisfaction without sacrificing health.

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FAQs

What makes this lunch high in protein and fiber?
This recipe pairs lean turkey meatballs with quinoa and spinach, giving a balanced boost of protein and fiber in every serving.

Can I make this recipe gluten-free?
Yes — all the ingredients are naturally gluten-free as long as your quinoa and seasonings are certified gluten-free.

How long does this meal stay fresh in the fridge?
Stored properly in airtight containers, this meal prep lunch stays fresh for up to four days.

Can I reheat this dish?
Absolutely — reheat in the microwave or oven, or enjoy it cold if preferred.

Is this recipe suitable for freezing?
Yes, you can freeze portions for up to three months; thaw overnight in the fridge before reheating.