Meal Prep Recipes

Salisbury Meatballs Meal Prep




Salisbury Meatballs over Mashed Cauliflower

Prep Time: 20 Minutes           Cook Time: 40 Minutes

Calories: 548

Carbohydrates: 46g     Fat: 24g     Protein: 37g



Makes 4 Servings

For the Meatballs

  • 1 lb ground beef (85/15)
  • 1/3 cup minced mushrooms (buy a regular 8/9 oz container, you will use the rest)
  • 1/4 cup minced carrots
  • 3 Tbsp almond flour
  • 1 egg
  • 1 Tbsp dijon mustard
  • 1 Tbsp Worcestershire sauce
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp of salt
  • Dash of pepper
  • 1 Tbsp olive oil

For the Gravy

  • 1 small onion, diced
  • 1 Tbsp garlic, minced
  • The remainder of the mushrooms
  • 3 Tbsp almond flour
  • 2 Tbsp tomato paste
  • 1 Tbsp dijon mustard
  • 2 Tbsp Worcestershire Sauce
  • 14oz can of beef broth

For the Mashed Cauliflower/Potatoes:

  • 1 lb red potatoes
  • 1 box of frozen, mashed cauliflower (12 oz)
  • 1/4 cup milk

For the Green Beans

  • 1 pound of green beans




For the Meatballs and Gravy

  1. In a large bowl, mix together all of the ingredients for the meatballs.  
  2. Using your hands, form meatballs of around 1" diameter.  It should make around 20.
  3. Heat a skillet over medium high heat and add 1 Tbsp of olive oil. Add the meatballs to the pan and cook for 3 minutes then flip and cook an additional 3 minutes.  Remove from the skillet but leave the fat remaining. 
  4. Dice the onion and mince the garlic.
  5. Add the diced onion and garlic to the pan with the fat from the beef and allow to soften.  Once the onions have become translucent, add in the remainder of the sliced mushrooms and stir. 
  6. Sprinkle 3 Tbsp of almond flour over the top of the vegetables. The mixture of the fat and flour will make the gravy. 
  7. Add in 1 cup of the beef broth and bring to a boil then reduce the heat to low. 
  8. Add in 2 Tbsp of tomato paste, 2 Tbsp of Worcestershire sauce, and 1 Tbsp of dijon mustard and stir.  Allow the sauce to thicken and slowly add the remaining beef broth to thin out the gravy.  
  9. Add the meatballs back to the gravy and finish cooking for 4-5 minutes.

For the Cauliflower/Potatoes

  1. Wash and cut the potatoes into a large dice. 
  2. Boil the potatoes until soft and mash.  Add in 1/4 cup milk to help with the mashing process. 
  3. Cook the cauliflower in the microwave and add to the potatoes.  Mix thoroughly and season with salt and pepper to taste. 

For the Green Beans

  1. Boil the green beans for 8-10 minutes or until soft. 
  2. Season with salt and pepper. 

Divide your ingredients 4 ways into each of your containers. 

Recipe inspiration from

Click this photo to see some of the recipes included in the 2nd Edition!

Click this photo to see some of the recipes included in the 2nd Edition!

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