Meatball Sub

📊Nutrition per serving

Values are per 1 serving and stay fixed regardless of the servings adjuster above — use the adjuster to scale ingredients only.

💪Protein & Nutrition Breakdown

Each serving of Meatball Sub delivers 36g of protein at 520 calories — that's 14 calories per gram of protein, making it one of the more efficient protein sources on this site. Protein accounts for roughly 28% of total calories in this dish. The 40g of carbohydrates per serving provide energy for training, making this a well-rounded meal both pre- and post-workout. The 24g of fat primarily comes from the cooking method and protein source itself, contributing to satiety and supporting fat-soluble vitamin absorption.

🥡Meal Prep & Storage

Meatball Sub is a straightforward recipe that scales well for meal prep. This recipe makes 4 servings, each delivering 36g of protein and 520 calories — ideal for tracking macros across the week. Store leftovers in an airtight container in the refrigerator for up to 4 days. To reheat, warm gently on the stovetop over medium-low heat or in the microwave in 90-second intervals, stirring between each, until heated through. Adding a small splash of water or broth prevents the protein from drying out during reheating. Meatball Sub also freezes well — portion into individual freezer-safe containers and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating. Batch cooking a double or triple portion on the weekend means you have 36g-protein meals ready throughout the week with zero daily effort.

Variations

• →Use turkey meatballs.
• →Add hot pepper rings.
• →Make it a meatball bowl over pasta.

Frequently Asked Questions