Strong & Satisfied: The Meatball Salad Bowl That Fuels Your Day

In the Protein & Planks Studio™, we’re redefining what it means to eat “healthy.” Gone are the days of sad desk salads and boring chicken breast. You deserve meals that are vibrant, nourishing, protein-rich, and actually satisfying. This Meatball Salad Bowl is all that—and more.

💪 Your Body Craves Real Nourishment

Whether you’re chasing strength in the gym, balancing your hormones, or simply trying to stay energized between your workouts and work calls, real food matters. This bowl delivers:

• Grass-fed beef for high-quality, bioavailable protein and iron

• Avocado + olive oil for glowing skin, hormone balance, and satiety

• Roasted sweet potato (optional) to support glycogen stores and keep energy steady

• A rainbow of fiber-rich veggies to feed your gut and keep your mood lifted

This isn’t just about macros—it’s about building meals that love your body back.

🥩 Why Meatballs?

Meatballs are seriously underrated. They’re flavorful, quick to cook, kid-friendly, and perfect for batch prep. I like using grass-fed beef for its nutrient density—think zinc, iron, B12, and omega-3s. With a touch of herbs and sea salt, they’re packed with flavor and don’t need much fuss.

Plus, they’re easy to pair with whatever you have in the fridge: leftover greens, roasted veggies, or even a quick mash.

🌿 The Power of Ritual: Nourish Beyond the Plate

Every time you sit down to eat, you’re sending a message to your body: You are safe. You are supported. You are nourished.
So before you dive in, I invite you to slow down. Try this short grounding ritual:

• Plate your food beautifully. Yes, even if it’s just for you.

• Take 3 deep breaths—feel your feet on the ground, soften your jaw.

• Say a simple mantra: “I nourish my body with intention.”

• Chew slowly. Let the flavors land.

This isn’t extra. This is self-respect. These tiny moments shift how we digest, how we absorb nutrients, and how we show up in the world.

🔥 Why You’ll Love This Bowl:

• Takes under 30 minutes to make

• Packs over 40g of protein per serving

• Warm, grounding, and deeply satisfying

• Easy to customize (swap beef for turkey, change up the veggies, add feta if you want a little creamy tang)

• Great for meal prep—just double the batch and keep the dressing separate

💬 Studio Chat:

Share in the community:
👉 Do you have a go-to protein-packed lunch you swear by?
👉 What’s your favorite grounding ritual before meals?

Let’s inspire each other to eat with more intention and strength.

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Meatball Salad Bowl

Yield: 2

Author: Laura Paquin

Prep time: 15 MinCook time: 15 MinTotal time: 30 Min

A warm, hearty salad that’s anything but boring — juicy grass-fed beef meatballs, crisp greens, and roasted veggies all come together with a lemony olive oil drizzle. Perfect for a nourishing lunch or post-workout meal.

Ingredients

For the Meatballs (makes ~10 small meatballs):

• 1 lb grass-fed ground beef
• 1 egg
• 2 cloves garlic, minced
• 1 tsp dried oregano
• 1 tsp sea salt
• ½ tsp black pepper
• ½ tsp smoked paprika (optional)
• 1 tbsp chopped parsley or basil (fresh or dried)
• 1 tbsp olive oil (for pan)

For the Salad:

• 4 cups mixed greens (arugula, spinach, romaine)
• ½ cup cherry tomatoes, halved
• ½ cup roasted or raw red bell pepper, sliced
• ¼ cup red onion, thinly sliced
• ½ avocado, sliced
• Optional: 1 cup roasted sweet potato or roasted carrots for added carbs

For the Dressing:

• 2 tbsp olive oil
• Juice of ½ lemon
• 1 tsp Dijon mustard
• Sea salt + black pepper to taste

Instructions

1. Make the Meatballs: In a bowl, combine ground beef, egg, garlic, oregano, salt, pepper, paprika, and herbs.
2. Mix gently with your hands — don’t overwork the meat.
3. Form into small balls (about the size of a ping pong ball).
4. Heat olive oil in a skillet over medium heat.
5. Cook meatballs for 8–10 minutes, turning to brown all sides until fully cooked through. Set aside.
6. Assemble the Salad: In a large bowl, add greens, tomatoes, bell peppers, onion, and avocado.
7. Optional: Add roasted sweet potato for a heartier bowl.
8. Place warm meatballs on top.
9. Make the Dressing: Whisk together olive oil, lemon juice, Dijon, salt, and pepper.
10. Drizzle over salad right before serving.

Notes

Tips & Swaps

• Carnivore tweak: Skip the tomato and onion, and keep it to greens, avocado, and roasted carrots.
• Low-fodmap? Skip onions and garlic; season meatballs with chives and herbs instead.
• Batch it: Make extra meatballs for meal prep and reuse over zoodles or mashed cauliflower.

Nutrition Facts

Calories

520

Fat

35 g

Carbs

10 g

Fiber

4 g

Protein

45 g