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Cheap and Easy Muscle Building Meals | High Protein Meatballs

Updated on September 10, 2013

The Importance of Protein

Protein is the building block of muscle and is one of the most important nutrients for your body. Protein is vital to the muscle building and repair process and therefore a high protein diet is ideal for those looking to get into their best shape. The amount of protein your body requires might surprise you. For instance, a typical male needs to consume 1 gram of protein per pound of body weight. Therefore, a 175 lb male would need to consume approximately 175 grams of protein per day. That is quite a bit of protein! Obviously, this number can fluctuate dramatically based on an individuals body type and fitness goals.

Building Muscle requires protein
Building Muscle requires protein | Source

The High Protein Meal | Not Easy to Find

Everyone knows that it isn't easy to find high protein meals commericially. Most fast food meals are high in calories, but most of the caloric content can be attributed to sugars and fats, which are unwanted when training for optimal fitness. The appeal of these meals is convenience. However, if you seriously want to attain the best physique possible fast food must be avoided. Therefore, it is necessary that you learn your way around the kitchen and prepare your own high protein meals. The problem is that cooking can be both time consuming and expensive. In order to minimize cost and time spent in the kitchen give these cheap and easy high protein meatballs a try.

The goal of this recipe is to provide your body with a relatively high amount of protein without busting your wallet or requiring too much preparation time. The characteristics of a good high protein recipe are:

  • High protein content
  • Relatively short preparation time
  • Inexpensive
  • Great tasting

High Protein Meatballs

Swedish Meatballs
Swedish Meatballs | Source

High Protein Swedish Meatballs

This recipe is one of my favorites. It is originally from Kris Gethin over at but I added some changes to fit my taste buds. It takes about 10 minutes to prepare plus 20 minutes of baking time. It usually makes about 10 to 12 delicious protein packed meatballs. The protein comes from the lean meat and egg whites. Give them a try!


  • 12-14 oz lean ground beef
  • 3 egg whites (remove yolk)
  • 1 egg with yolk
  • 1 ½ cup oats
  • ½ bag of taco seasoning
  • Tony Chachere's Famous Creole Seasoning (this will give the meatballs a spicy flavor sprinkle on as much as desired) (optional)
  • ½ diced green pepper (optional)
  • ½ cup crushed walnuts (optional)


  • Place all ingredients into a large bowl
  • Kneed the mixture into small or medium sized balls
  • Place balls onto a pre-greased cooking pan
  • Cook at 350 for 20 minutes

Option 2: If you prefer you can also make this as a high protein meatloaf instead of meatballs. Simply place all ingredients into a bread baking pan, mix thoroughly, and cook as described.

This recipe usually makes about 10 to 12 meatballs and less than $10 to prepare. At 2 or 3 meatballs per meal it should last for 4 or 5 meals. For a complete meal add some of your favorite vegetables and your favorite low calorie drink.

If you want to provide your body with a high protein snack try making these homemade protein bars. They are also easy to make and inexpensive.


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    • Enni82 profile image

      Enni82 3 years ago from Rochester MN

      Let me know how they turn out!

    • beingwell profile image

      beingwell 4 years ago from Bangkok

      Voted up and shared! Seems like an easy recipe. I'll try it! Thanks!!

    • bzirkone profile image

      bzirkone 4 years ago from Kansas

      Great Hub. Your writing cuts through the endless wordiness I find on both recipe sites and health sites. I'm trying the meatballs soon with my own tweaking. I work from home and believe it or not, it is just as time consuming and frustrating to find things for breakfast and lunch everyday - even with the kitchen around the corner. I love ground chuck and will make this in quantities so I can graze on them.

    • Enni82 profile image

      Enni82 5 years ago from Rochester MN

      Thanks Will!

    • profile image

      will glennon 5 years ago

      Your recommendation is one of the finest to build strong muscle with attractive looking body. I can't ignore this optimum way to gain muscle within short period. And also i share your post with my friend..Thanks and keep sharing info regarding to fitness.


      protein shake :-