Freezer Meatball Marinara Dinner
Homemade beef meatballs frozen with marinara sauce for easy future dinners. 36g protein and ready from freezer to table in 30 minutes.
PROTEIN 36g
CALORIES 430
P:E RATIO 8.4
TIME 45m
YIELD 6
P:E 8.4
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 lbs ground beef (85% lean) 36G PROTEIN
1/2 cup breadcrumbs CARB BASE
2 eggs 36G PROTEIN
1/4 cup grated Parmesan FLAVOR
3 cloves garlic, minced FLAVOR
1 tsp Italian seasoning FLAVOR
2 jars marinara sauce (24 oz each) FLAVOR
1 lb spaghetti (cook fresh when serving) FLAVOR
MEAL PREP LOGISTICS
- Storage: Freeze meatballs in sauce for up to 3 months.
- Batching: Bake rather than fry for easier batch production.
- Reheat: Thaw overnight. Stovetop: simmer 15 minutes. Microwave: 3-4 minutes stirring halfway.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 400°F. Mix beef, breadcrumbs, eggs, Parmesan, garlic, and Italian seasoning.
02
HIGH HEAT SEAR
Roll into 24 meatballs (about 2 inches each). Place on a lined baking sheet.
03
HIGH HEAT SEAR
Bake 18-20 minutes until cooked through.
04
THE ASSEMBLY
Cool meatballs completely.
05
STEP 5
Package 4 meatballs per container with marinara sauce. Freeze.
06
STEP 6
To serve: thaw, heat sauce and meatballs, cook fresh spaghetti.