Mediterranean Meal Prep

Hello Fellow Seeker of Abundance,

Variety is the spice of life, and this meal prep recipe has both a variety of nutritious ingredients and the most delicious spices that will sooth your soul! These meatballs really bring it; with their Mediterranean flare this is a dish fit for the gods.

When looking to clean up your food choices, the Mediterranean diet is a great choice. This diet includes a variety of whole foods, and is minimal in it's refined and processed ingredients. It consists of mostly vegetables, fruits, herbs, nuts, beans and whole grains, and does it in such an enjoyably flavorful way.

This particular meal was designed for fitness and weight-loss goals, so I have removed a lot of the excess fats and oils. For example, Tabbouleh is typically made with lots of olive oil, but I've used lemon juice in its place. If you're not looking to cut calories feel free to add chickpeas, feta, and olive oil to this recipe.

How Can a Mediterranean Diet Benefit My Health?

This diet may help:

• Reduce the risk of heart disease

• Prevent cognitive decline

• Prevent Alzheimer's

• Achieve weight-loss goals

• Maintain a healthy weight

• Manage or prevent Type 2 Diabetes

• Reduce the inflammation from rheumatoid arthritis

• Protect against cancer

• Ease depression

• Reduce the risk of stroke

You are what you eat-- what do you choose to be?

Tips for Making the Recipe

Despite the extravagant look of this dish, it was very easy to prepare. A little chopping, a little mixing and dinner is served! I recommend to make your meatballs and rice first, this way you can prepare the other dishes while they are cooking. Get your rice on the stove and start on your meatballs.

The trick to good meatballs is not over-handling the meat. You want your ingredients mixed together and lightly rolled into balls. You don't want to pack and roll them or mix excessively. Less is more.

Once you have your meatballs mixed, rolled, and on a baking sheet, you can toss them in the oven and get started on your Tabbouleh. Start off by soaking your Bulgar. If this isn't an grain you keep stocked in your pantry you should be able to find it at most stores pretty easily. I usually shop at health food stores, but I bought mine in a rush at a closer mainstream store. I found it by the Bob's Redmill products. If you aren't able to find any, however, you can just skip this ingredient. Your Tabbouleh will still be delicious. While your

Bulgar soaks in water, chop all of your other Tabbouleh ingredients and add to a bowl. Once you can completed your chopping drain your Bulgar well and add it to the other ingredients and you've completed your Tabbouleh.

Section out 4 equal portions into your meal prep containers. Next you can chop 2 cucumbers into bite size pieces and add those to your meal prep containers as well in four equal portions. Dish out 2 tablespoons of hummus into each meal prep container.

Right about now your meatballs should be done baking. Allow them to cool a few minutes before removing them from their baking sheet. Section out your rice, then top it with your meatballs. Your meal prep is as good as done, and you're in for a real treat! This meal brings the flavor.

“Love yourself enough to live a healthy lifestyle."

Abundance is coming :)

All My Love,

Jes

IG: @abundanceisbestservedwarm (click IG icon at the bottom of the page to navigate to my IG page!)

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Mediterranean Meatball Meal Prep

Serves: 4

Total Prep/Cook Time: 35mins

Calories per Serving: 475

Meatball Ingredients:

1/3 cup bread crumbs

1 egg

2 cloves garlic, minced

1 small shallot, finely chopped

1/4 cup chopped parsley

1/2 tsp cumin

1/2 tsp cinnamon

1/2 tsp ground allspice

1/2 tsp black pepper

1/2 tsp salt

1/2 tsp cayenne pepper

1 lbs 85% ground beef (or turkey)

Tabbouleh Ingredients:

1/3 cup Bulgar

1 bunch of parsley, finely chopped

1 bunch of mint, finely chopped

1 pint cherry tomatoes, diced

2 green onions, chopped

1/2 red onion, finely diced

juice of two lemons

salt to taste

pepper to taste

Other Ingredients:

1 cup cooked brown rice

2 cucumbers, diced

8 tablespoons hummus

Cooking directions:

Meatballs:

1. Preheat oven to 400 degrees F.

2. Combine bread crumbs, egg, garlic, shallot, parsley and meatball spices into a large mixing bowl and stir.

3. Add the ground beef to your mixture and mix enough to combine, but not to excess.

4. Gently form your mixture into 1 inch balls and place on a baking sheet.

5. Bake for 20 mins.

Tabbouleh:

1. Soak Bulgar in water.

2. Chop your other ingredients (while bulgar soaks) and combine them into a mixing bowl.

3. Thoroughly strain the Bulgar and add it to the dish with the other ingredients. Stir and set aside

Preparing Meal prep

1. Equally portion out your meatballs, cucumber, rice, Tabbouleh, and hummus into 4 meal prep containers.

2. Enjoy :)