Here is a recipe you can use for meal prep. I get so many requests for the recipe and thought I would share.   The meatballs are baked and remain moist, tender and really delicious.  You can use them for meal prep but make sure you measure the sauce separate from the meatballs.   If you are used to having pasta and gravy (sauce) on Sundays try using  zoodles or spaghetti squash for your pasta on  your next Sunday’s meal.  You will not miss the pasta but you can also use GF pasta if you have the carbohydrates available.  The sauce is simple and if you use good quality tomatoes it is really delicious.  You will keep your family happy because you and your family can enjoy a Sunday pasta dinner and not have to worry about it being to heavy!


1/4 cup olive oil

1 medium onion finely diced

3-4 cloves garlic minced

1 Tbs basil dried

1/4 tsp red pepper flakes

1/4 cup parsley chopped plus 3 Tbs

1/2 cup basil chiffonade

1/2 tsp sea salt

1/4 tsp black pepper

2 Tbs tomato paste

1 28 oz can San Marzano crushed tomatoes

1 pound 93% lean turkey

2 Tbs water

1 Tbs dried oregano

1 Tbs garlic powder

1/2 cup GF bread crumbs

1 egg



In large dutch oven or sauce pan over medium heat add the olive oil and 1/2 of the diced onion.  Cook for 2 minutes and then add the garlic cloves, red pepper flakes, 1/2 tsp salt, 1/4 tsp pepper and dried basil.  Cook until the garlic is fragrant.  Add the tomato paste and cook for about 1-2 minutes.  Add the crush tomatoes and reduce heat to medium low and let simmer for 15-20 minutes.  In the last 5 minutes add the 1/4 cup of the parsley and the fresh basil.

Preheat oven to 350 degrees.  Line a baking sheet with parchment paper.

While the sauce is simmering get a large mixing bowl and add the turkey, egg, oregano, rest of the onion,  garlic powder, 1/4 tsp salt, a pinch of black pepper, 3 tablespoons parsley, breadcrumbs and water.   With your hands mix together well.  Form into one ounce meatballs.  This make it help cook them evenly and helps you to measure your protein after the fact.  Place in the oven for 25-30 minutes.  When meatballs are done you can put them in the sauce and let simmer for 5-10 minutes.

Nutritional content (6 ounces protein 1/2 cup sauce):  calories 360.18; fat 15.07g; carbohydrates 27.547g ; fat 28.588g