114g protein
1-2 meal
Strength By Fitness Recipes
BBQ Seitan, & Lemon Salad.
A health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Our BBQ Seitan, salad served with lemons provide 114g Protein, SPC 81 to 100. That makes this Strength By Fitness highest ranked plant-based SPC meal.
Outside of all that protein, and that wickedly high Satiety range our BBQ Seitan Salad with lemons provides plenty of micronutrients, and a delicious taste sensation, ready to make your senses tingle, and keep you full for hours while boosting your health, and fitness, and a waste friendly body composition. It is also one of Strength By Fitness meals that finds itself in the lower range of carbohydrates.
Ingredients
Soy based Seitan 400 gram, 424 calories
Tofu, 100 gram, 66 calories.
Broccoli, 200 gram, 62 calories.
Nutritional yest, 10 gram, 40 calories,
Edamame 50 gram, 31 calories,
Carrots, corn, pea mix, 50 grams,25 calories.
Cauliflower,85 grams, 20 calories,
Unsweetened soy milk, 100 gram, 18 calories,
Green peppers, 70 gram, 12 calories,
Sliced up small tomato, 10 calories,
2 lettuce leaf’s, 7 calories,
2 lemon slices, 5 calories,
Unsweetened tomato sauce, 10 gram, 2 calories,
1 dash salt
Sliced beetroot, 50 gram, 7 calories.
cook, prep & plan
If you have access to an air frier use that to BBQ your seitan file´s. If not, fry them lightly in a non sticking pan, making use of vegan yoghurt, or your favorite oil or vegan butter.
While doing that, rinse, wash, slice and chop up all your veggies as desired.
Serve it all in a bowl or two, veggies at the bottom, and your BBQ seitan on top, add one slice of lemon per bowl, and a slash of unsweetened tomato sauce on top of your seitan.
Finally, pour yourself a glass of cold soy milk, and enjoy a fabulous meal.
nutrients
- Protein 114g
- Total Carbohydrates 45g
- Fiber 23g
- Fat 11g
- Energy Intake 700 – 800 Calories
- Satiety Range 81 to 100
the coach perspective
What can I say, a health promoting meal that happens to be fresh, and tasty, while also rocking the highest SPC score so far of any public plant-based meals that Strength by Fitness have published.
This is one meal that will provide lasting satiety, plenty of tasty protein and other nutrients so while you can tweak it extensively, I am pretty sure most wont try to up the SPC even more.
And while I do not believe in decreasing satiety for most people, and most of their meals. You could, of course, make your taste buds salivate even more by adding just a drop of mayo to this meal.
Just a small little spoon. If you wish to. If you do, just be aware that it will increase energy, provide little nutritional value, boost the hedonistic tendencies of this meal, and thus, lower the SPC range. Then, again, do you really need that mayo when this meal is already so tasty?
I do not think you need it at all. But with such a high SPC range, if there´s one meal you can experiment with going a little “wild”, it could be this one.
A healthier but equally easy tweak that will provide omega 3 amongst other things is to add a pinch of flax & chia seed to your glass of soy milk. Just let it soak for 20+ minutes before drinking it.
Either way, enjoy.
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
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From our first Strength By Fitness Food Book STYRKA, Volume One.
7 days of fasting: Physical performance and metabolic adaptation during exercise in humans.
In this 7-day long study, 13 participants in total, fasted for seven consecutive days while still exercising.
As you can expect they lost fat mass.
But they lost more than three times as much lean mass as actual fat mass. This should come as no surprise to fact-based, educated personal trainers, and nutritional coaches but it is well worth pointing out how much better a high-protein, highly satiated fat loss cut is for your health, fitness, and body composition outcomes.
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