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
strength by fitness
podcasts
recent articles
High-protein, home made ice cream, V02 / lower carb.
Tasty high-protein ice cream recipe number two from Strength By Fitness coach team, Mike and Mida. This one pulls of almost the same high-protein content but with substantially fewer whole carbs for those of you thats leaning more into a lower carb approach.
Version 2 delivers roughly 70 grams of protein and 500 to 600 calories. Making it a slightly better high-protein, high-satiety meal.
SPC range 51 to 65.
High-protein Oat Meal. V02 ( Home made Ice Cream ). Berries, fiber, protein and nutritional completeness.
All Strength By Fitness meals provide a good protein and fiber-to-energy ratio together with a wide spectrum of protein sources and micronutrients. Due to the immense amount of protein ( 85g & 766 calories ), we believe that this luxurious homemade ice cream oatmeal is best enjoyed post-gym, or as a healthy evening dinner with your significant other.
Plant-Based High-Protein Oat Bowl. Breakfast or post-gym?
Welcome to a tasty high-protein oat bowl from Strength By Fitness coach team, Mike and Mida.
This fabulous high-protein oat bowl delivers roughly 56 grams of protein from 3 main sources of protein, all while delivering around 615 calories, making it a genuine high-protein, high-satiety meal, loaded with micronutrients, fiber, and satiety to boot.
As with all Strength By Fitness meals, you will find a good protein and fiber-to-energy ratio together with a wide spectrum of protein sources and micronutrients.
Vegan Mince and Pepper Salad V02, High-protein and Moderate Fat.
This is version 2 of our popular vegan mince and green pepper salad. With around 66 grams of protein, more healthy fats, almost 50% less whole plant-based carbs, and more leafy greens this is a tasty variant of the same high-protein meal with a nutritional difference. Enjoy.
Plant-Based High-Protein Recipe: Pepper, Mince Salad.
This is one of Strength By Fitness plant-based high-protein meals. A tasty high-protein salad with peppers and vegan mince. 70 grams of protein, from 3 different protein sources, nutritiously rich and satiating.
Recipe Strength By Fitness.
Our mountainous hike on our gym-free Saturday.
Saturday is one of our weekly gym-free recovery days. This means that we prioritize ‘us’ time, chilling, relaxing, recovering, eating healthy high-protein foods supplanted with plenty of whole plant-based foods, and doing nonexhaustive activities that are done for adventure, fun, family, relationship, calm, rejuvenating and quality of life time.
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.