Spaghetti and Meatballs | High Protein Budget Friendly Meal Prep

This high-protein spaghetti and meatballs recipe is perfect for those who want a stress-free, easy, and cheap meal to make. The complete macro breakdown is included in the video for you to track.

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➖ Recipe ➖

Ingredients – 

Meatballs – 

1 Tbsp (20ml) – Olive Oil 
800g (1.7lb) – Beef Mince (Ground Beef) 90% Lean 
3 – Garlic Cloves, Grated
1 tsp (4g) – Onion Powder 
1 tsp (4g) – Garlic Powder 
1 tsp (2g) – Dried or Fresh Oregano, Chopped 
15g – Pecorino Romano or Parmigiana Reggiano, Grated
1 – Whole Egg
20g (0.7oz) – Panko Bread Crumbs
Salt and Pepper 

Meatball Sauce – 

2 tsp (10ml) – Olive Oil 
1 – Small Brown (Yellow) Onion, Finely Diced 
4 – Garlic Cloves, Chopped 
Pinch of Chilli Flakes (Optional)
800g (1.7lb) – Crushed Tomato (Use High Quality)
2 tsp (4g) – Dried Italian Herbs
1/2 Cup – Fresh Basil Leaves (Stems can be added for flavour infusion)
Salt and Pepper 

Pasta and Garnish – 

500g (1.1lb) – Spaghetti or Pasta of Choice
Pecorino Romano or Parmigiana Reggiano, Grated
Basil Leaves 

Method – 

In a bowl, add all of the meatball ingredients and mix to combine. Roll into small meatballs. 

Place a large pan over medium-high heat. Add olive oil and sear the meatballs for 4-5 minutes or until browned and cooked. Remove and set aside.

In the same pan back over medium-high heat, add the remaining 2 tsp (10ml) olive oil and add the onion. Season to taste and saute for 5-6 minutes or until transparent and soft. Add garlic and chilli flakes (optional) and sauté for 1 minute. Add crushed tomatoes, dried Italian herbs, basil stems (optional) and salt and pepper. Mix well and bring the sauce to a boil. Reduce the heat to low and simmer for 12 minutes or until the sauce has thickened. Check and adjust the seasoning; add the basil leaves and mix well. 

Place the meatballs and resting juices back into the sauce and add the cooked and drained pasta. Cook for 1 minute. If needed, adjust the consistency of the sauce with reserved pasta water. Remove from heat. 

Serve the spaghetti and meatballs in 5x 750ml meal prep containers. Garnish with grated Pecorino Romano or Parmigiana Reggiano, fresh basil leaves and cracked black pepper. Dig in. 

Store in the fridge for up to 4 days and in the freezer for up to 4 months. Thaw overnight in the fridge and reheat in a microwave or pan over medium heat. If reheating in a pan, add a splash of water or stock to rehydrate. 

Video Uploaded By
Jack Ovens