The
Daily
Fix
For load:
Meatball Parm Bake
The Kitchen Comeback
Muscle snatch 1-1-1 reps
Power snatch 1-1-1 reps
Squat snatch 1-1-1 reps
Italian-style meatballs baked in a sugar-free marinara and finished with bubbling cheese.
How Cooking and Community Are Healing Us
Additionally, complete 200 weighted step-ups. We’ll be doing Chad (1,000 step-ups) on the 11th, so today you can feel out the loading and box height.
Post loads to comments.
Ingredients
1 lb ground beef (85/15 or fattier)
1 egg
2 Tbsp almond flour
1 Tbsp chopped parsley
1 tsp dried oregano
1 tsp garlic powder
½ tsp onion powder
½ tsp salt
¼ tsp black pepper
1 Tbsp butter or ghee (for searing)
1 cup sugar-free marinara (look for one with olive oil, or homemade)
½ cup shredded mozzarella
2 Tbsp grated Parmesan
1 Tbsp olive oil (finishing drizzle)
Fresh basil, for garnish
Macronutrients
(makes 2 servings)
Protein: 48g
Fat: 38g
Carbs: 6g
Preparation
In a large bowl, combine ground beef, egg, almond flour, parsley, oregano, garlic powder, onion powder, salt, and pepper. Mix until just combined. Form into 1½-inch meatballs (makes about 12).
Heat butter or ghee in a skillet over medium heat. Sear the meatballs for 2–3 minutes per side until browned (they don’t need to be fully cooked through). Set aside.
Preheat oven to 375°F (190°C). Spread a layer of marinara in a baking dish. Add seared meatballs and cover with remaining marinara. Top with shredded mozzarella and Parmesan, if using.
Bake uncovered for 20–25 minutes, or until meatballs are cooked through and cheese is bubbly and golden.
Drizzle with olive oil and garnish with fresh basil. Serve hot, optionally over sautéed zucchini noodles or roasted eggplant slices.
In this Boise-based podcast, Albert Lu, owner of MetFix Boise, talks about expanding his impact outside the gym to reach people where health really begins—at home. Lu is now partnering with local entrepreneur Alicia Mata, founder of Cooks & Books, to create a series of small-group community classes that blend nutrition education with practical cooking skills. Their first event pairs Lu’s accessible talk on real-food principles with a hands-on cooking session led by Mata—showing locals that nutritious meals can be fast, affordable, and deeply satisfying.
For Lu, this collaboration marks a new chapter in community engagement. By stepping outside the gym and into a neighborhood kitchen, he’s helping close the gap between knowledge and daily practice. Albert is turning the abstract language of training for optimized health into something tangible and local: a shared experience around food, learning, and connection.
115-125-135
145-155-165F (haven’t snatched BW in 9years)
Setups: 18”, 35# ruck