Turkey Meatballs with Zucchini Noodles Recipe (380 Cal, 40g Protein) | Eati

- 250g lean ground turkey (93% lean) - 2 medium zucchini (~400g), spiralized - 1 egg - 2 tbsp breadcrumbs (or almond flour for low-carb) - 2 cloves garlic, minced - 1 tsp Italian seasoning - 150g tomato sauce (passata) - Salt, pepper, chili flakes - Fresh basil to serve

1. Mix ground turkey, egg, breadcrumbs, garlic, Italian seasoning, salt, and pepper. Form into 12 meatballs. 2. Heat a non-stick pan over medium-high heat. Cook meatballs 8–10 minutes, turning to brown all sides. 3. Add tomato sauce and simmer 5 minutes. 4. Meanwhile, spiralize zucchini into noodles. Sauté in a separate pan 2–3 minutes until just tender. 5. Plate zucchini noodles, top with meatballs and sauce. Garnish with basil and chili flakes. 6. Log in Eati — type 'turkey meatballs 250g, zucchini noodles 400g, tomato sauce' for automatic macro calculation.

Per serving (estimated): Calories: 380 kcal Protein: 40g Fat: 14g Carbohydrates: 18g Macro split: 42% protein / 33% fat / 19% carbs Protein per 100 calories: 10.5g Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.

Turkey meatballs with zucchini noodles delivers 40g of protein in just 380 calories — and only 18g of carbohydrates, making it one of the most carb-efficient high-protein meals on this list. Macro breakdown (estimated): • 380 calories • 40g protein • 14g fat • 18g carbohydrates (9g from zucchini, 9g from sauce and breadcrumbs) Ground turkey vs. ground beef: 93% lean ground turkey has 17g protein per 100g and only 7g fat — compared to 80% lean beef at 17g protein and 20g fat. For fat loss, turkey's lower fat content creates more room in the calorie budget for carbs or volume without changing protein output. Zucchini noodles (zoodles) are a volume-eating tool: 400g of zucchini noodles is a large, filling plate for just 68 calories. The fiber and water content fill your stomach mechanically, which reduces the urge to eat more — a key advantage during a calorie deficit.

1. Classic pasta version (520 cal, 40g protein): replace zoodles with 80g dry pasta for post-workout. 2. Spicy arrabbiata (390 cal, 40g protein): add 1 tbsp chili paste to the tomato sauce. 3. Cheese topped (430 cal, 44g protein): add 30g grated parmesan in the last minute. 4. Low-carb (360 cal, 40g protein): use almond flour instead of breadcrumbs.

Meatballs keep refrigerated 4 days, frozen 3 months. Make a double batch and freeze half. Spiralize zucchini fresh each day (it weeps liquid overnight). Sauce stores 5 days refrigerated.