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What's in store for today:
- 2 Meatball Parm Subs Under 400 Calories w/ 57g Protein π€©
- Arby's New Steak Nuggets Are Packed w/ Protein π₯©
Hey friend,
First of all β how the HECK is it October already?! This year is FLYING by.
But September was a great month for me. I rocked my first half marathon ever, celebrated 10 years of marriage with Joani, and did it all while giving up alcohol and sweets for the entire month πͺπ»
Pretty productive month all around.
What wins are you celebrating from the last month?
While you ponder that, let's get into this week's Practical Health Journal...
Steak Nuggets? Yep, Arby's Did That π₯©
I'll admit I was skeptical when I saw these advertised. I love a good Chick-fil-A grilled nugget, but steak nuggets? Wasn't so sure.
Well, I gave them a try this week and honestly...they're pretty good!
They have two options:
- 5 pc β 140 calories, 20g protein
- 9 pc β 240 calories, 36g protein
I grabbed both for 380 calories and a whopping 56g of protein β a perfect high protein meal on the go. And they were super filling.
Flavor-wise they reminded me a bit of jerky, but way juicier and not tough.
All in all, I enjoyed them. They're going on my list of great high protein drive-thru options πͺπ»
2 High Protein Meatball Parm Subs
Under 400 Calories With 57g Protein π€©
Meatball subs were one of those things I once thought were off the table for good. All that bread, all that cheese, all those calories β it just never penciled out.
But this version does. Two full subs, melty cheese and all, for 369 calories and 57 grams of protein. That's a legit meal that tastes like a cheat but isn't even close.
The best part? Start to finish it's about 10 minutes, mostly in the microwave and air fryer. This has become one of my favorite quick meals when I want something hearty and comforting without blowing up my day.
Single Serving (makes 2 subs)
369 calories | 57g protein (62%) | 15g net carbs (17%)
Ingredients
- 6 Real Good Foods Italian Chicken Meatballs (Great Value Brand Turkey Meatballs also work)
- 2 Low or No Carb Hotdog Buns (Lewis Healthy Life Keto Brand recommended)
- 1/4 Cup Fat Free Shredded Mozzarella Cheese (Great Value Brand recommended)
- 1/4 Cup Pizza Sauce (We used Contadina Brand)
- 1 Teaspoon Grated Parmesan Cheese (Used as topping at the end)
Instructions
- Put 6 frozen meatballs on a plate and microwave for 2 minutes.
- While they cook, lay the 2 buns out on paper towel and open them up. Lightly spray the outside with cooking spray, rotating to get the top and sides. Season with salt and garlic β I go heavy on the garlic here, it adds a TON of flavor.
-
Move the cooked meatballs to a small bowl, add the pizza sauce, and stir until well coated. Spoon 3 meatballs into each bun, spacing them evenly.
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Distribute the mozzarella evenly over both subs, then lightly spray the tops with cooking spray so the cheese melts properly.
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Cook in a toaster oven or air fryer. I use a Ninja Foodi Air Fryer Oven on the Toast setting for 4 minutes 30 seconds. On the air fryer setting you'll need less β start around 2-3 minutes and check as you go to melt the cheese without burning anything.
-
Sprinkle a little grated parmesan on each sub and enjoy!
Podcast Episode ποΈ
It's Time To Lock In For October...Here's How
If you're a busy mom (or dad) and you're ready to lose 15-30 pounds by the end of the year...it's time to LOCK IN...and in this episode that's exactly what we're gonna do.
I cover the plan, the mindset to truly commit, and the strategies to actually execute and get the results you want by the end of the year.
Listen on YouTube, Spotify, or Apple Podcasts.
Client Win Of The Week
"The 1 year comparison is REALLY eye opening!"
And nothing feels better than seeing the progress, feeling the change, and knowing you're done with the yo-yo π₯
Where Kelly started:
π Always tired, with zero motivation to exercise
π A new pre-diabetes diagnosis
π High blood pressure
π Years of yo-yoing β losing and regaining the same weight over and over
π Already trying REALLY hard, and nothing paying off
Where she is now:
π 36 pounds down
π Knows how to eat for results that actually stick
π Handles restaurants and family gatherings that used to derail her
π Knows how to maintain her progress
π More energy and better lab results
π Actually looks forward to walking and working out
π Can keep up with her kids and grandkids
Kelly has broken the yo-yo cycle completely. And more than anything, her biggest source of pride is being a better example of health for her kids π₯Ή
What changed? She finally got a plan and support built for her actual life β one that didn't mean giving up her favorite foods, going anti-social, or living in the gym.
So proud of you, Kelly! πͺπ»
Ready to start your journey?
Here's how I can help...
If you're feeling overwhelmed and frustrated with your body and health, I know how you feel. Apply for coaching here with Healthy & Whole, I'll work with you to find the perfect support level for you in our program that fits your needs and your budget. We have options starting as low as $47 per month πͺπ»
Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.
