138g protein
1-2 meal
Strength By Fitness Recipes
The Sweet potato Veggie Dream.
A health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
This is one of the most SPC-filling, high-protein meals we have ever created here at Strength By Fitness. Stuffed full of taste, richness, texture, nutrition, satiety, yum, and protein. Keep in mind that with 130+ grams of protein, this meal is big enough for 2 servings, for most people.
So, maybe share it with a loved one, or save the leftovers for a second meal later in the day or tomorrow.
This recipe is taken straight from our first Strength By Fitness High-SPC Food Book STYRKA, Volume One. SPC 66 to 80.
Ingredients
Edamame Spaghetti, 200 g, 720 calories.
Chickpeas 100g, 72 calories.
Frozen vegetable mix, 200g, 141 calories.
Butter beans, 100g, 68 calories.
2 to 4 Broccoli heads, Fry or BBQ them, 50 calories roughly.
Pinch of salt.
Leafy greens, 100g 18 calories.
Sweet potatoes 200g 137 calories.
Vegan Soy Mince, 200g, 199 calories.
Grated Vegan cheese, 20g 74 calories
cook, prep & plan our Sweet Potato Vegan Mince Dream
Cut, boil, and fry your sweet potatoes while also boiling the vegan mince. Add chickpeas and all the veggies to the meal either while frying it in the pan or putting them cold on the plate.
Easy pease high protein, high fiber meal and it won’t take you many minutes from start to finish.
In total we are talking about a total cook and prep time of 20 to 30 minutes.
So enjoy another healthy, tasty high-SPC dish and eat it slowly and mindfully to squeeze every bit of nutrition and delight out of your taste adventure.
Since this is a big meal, if there are leftovers, store it for later in the day or even tomorrow. Food waste is a common issue around the world, but this is a meal that will reheat incredibly well, so cook big, and save what you could not finish.
nutrients
- Protein 138g
- Total Carbohydrates 175g
- Fiber 97g
- Fat 25g
- Energy Intake 1400 – 1500 Calories
- Satiety Range 66 to 80
the coach perspective
Just do not confuse real whole potatoes with fast food crap, premade potatoes-based store-bought snacks such as crisps, strips and similar things. It might all be based on potatoes, but it´s an entire universe of differences in SPC, nutrition, and what it will do to your body and mind.Real, whole potatoes are really good food items, but modern-day store-bought potato-based treats are really just another form of junk food that you should avoid.
Now, let us point out one thing. Whole potatoes are great. But they are not at all the most satiating food items in the world.
Which, for some reason still gets repeated every now and then.
They do provide good acute satiety and plenty of good nutrition and food volume. And while the SPC score is good, it’s a middle-of-the-road food item as far as a positive SPC range goes. Potatoes provide good acute per-meal satiety but it doesn’t last as long as other, higher-scoring SPC items. This is perfectly fine, potatoes are nutritious, and filling and not detrimental food items at all. If you enjoy them as we do, include them on a daily or weekly basis. It´s healthy, extremely affordable, and so versatile.
It´s just not the world’s most filling food item.
Boil, bake, slice, mash.
You can boil your potatoes, or bake them whole.
Slice them up, or make mashed potatoes.
We do it all. Sometimes we boil them first only to fry them quickly and lightly in some vegan butter.Potatoes are so versatile. Some people consider potatoes a poor food choice, and it is true that in some studies high potato consumption can be associated with weight gain.All true.But boiled or baked potatoes are nutritionally good food choices.
So why the strange association with weight gain?
Well, for starters a majority of people today get a ton of daily nutrients from junk food.In Sweden, around 30% of young people’s nutritional intake comes from junk food.
Hold that current-day stat in your mind as you remind yourself that Sweden is a country of very fit people, on average compared to most other nations.
Satiety Range
- 0 to 20 Range. low nutritional completeness, low protein, excessive hunger. high energy. Avoid this junk food range.
- 21-30. Ok as a weekly treat. If the rest of the week is high in protein & satiety
- 31-40. Ok for occasional weekly meals.
- 41-50 Very nice & balanced range as a daily staple. Good amount of protein, and nutrients versus energy.
- 51-65- Rich in Protein, nutrients & Satiety. Exceedingly good range. Great daily driver.
- 66 – 80. Even more filling and very rich in protein. Try it daily.
- 81 to 100. Extremely filling with a colossal amount of protein. Can you make it a daily staple?
the core pillar of high-protein & satiety in a easy to understand way.
high protein + nutritional completeness makes for a much healthier you
Cited study.
1. For every 3%-energy increment of added protein health outcomes improves across our entire health span.
Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort (nutrition.org)
2.Resistance Training with either RDA protein or 1.6g per kilo of bw and day.
Let us compare RDA protein Intake vs 1.6g/day and kilo of bodyweight. | Strength By Fitness
3. Global food deficiency in billions of people.
4. People with mild to moderate kidney issues have better health and mortality outcomes with high-protein.
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2822055?s=09
strength by fitness
podcasts
recent articles
The fact-based pillars of quality sleep & sleep related habits
At Strength By Fitness, we do not just coach nutrition and fitness, fat loss, performance and strength and all those things.
We work with fostering healthier habits too, and recovery and stress management are part of that, as is sleep.
So here are a few basic pillars that will let us improve your sleep quality and sleep cycle, and the many health metrics that in turn will improve.
At large the evolved primates that are homo sapiens display an almost hostile disdain towards healthy fit habits.
As evolved, educated, teachable, and acutely intelligent as the human species are, we are also, just as primal as every other animal species that still roam this planet.
The primal driver of pack mentality is why omnivores are seen as more socially acceptable than plant-based people.
Kidney Disease, & High-protein Intake What´s The Health and Mortality Outcome.
Many health, nutrition & fitness conversations about protein intake and kidney disease express the good old fable that a healthy high-protein intake is bad for people with kidney issues.
And especially so the elderly.
This is for most people a fable, based on a small grain of truth. Welcome to another fact-based deep dive from Strength By Fitness.
Edamame Spaghetti Mince Bowl. 100 Grams Of Protein
Gluten-free, edamame pasta with vegan mince. 100 grams of protein, and a satiety range of 66 to 80 makes this a winner.
1 or 2 servings.
Edamame Spaghetti Salad. Big Satiety Meal.
Welcome back to a tasty, yet basic and easy-to-make Edamame Spaghetti Salad. This might not sound like it could end up as a protein powerhouse, but hey, it is a Strength By Fitness recipe, so it is, of course, loaded with taste, health and fitness-friendly ingredients, satiety, and protein
Roughly 646 calories and 76 grams of protein, and a satiety range of 66 to 80 with 40+ grams of fiber!
Enjoy.
High-Protein Pancakes, Recipe No.2
Time for our second high-protein recipe. This time we have bumped the protein content to 90 grams without increasing total energy by much at all.
Enjoy the meal and stay healthy fit, and let us know which pancake recipe taste better.
We appreciate you
so stay healthy & never stop training
Contact
Private In-App Messaging is Available For All App + Coaching Clients
Adress
Coaching Is Available Online Via App on Webb, IOS & Google Play, and On-location, In-person.