70g protein
1-2 meal
Strength By Fitness Recipes
BBQ Smashed Potatoes, Beans, Veggies & Mince.
A health & fitness friendly high-protein SPC meal from Strength by Fitness.
The meal
Strength By Fitness smashed BBQ potatoes served with creamy beans, vegan mince and a plethora of veggies, and thin slices of fruit and mushroom makes this an outstanding meal for both weekdays and weekends.
This meal once again delivers on our trademark of higher-SPC, & high-protein, fiber, and rich in micronutrient meals. All while keeping to a lower energy intake per unit of nutrient.
70g of protein, 700 – 800 calories, with a very high SPC score in the range of 66 to 80. If you skip the mayo and olive oil you might even push this meal into the highest of SPC categories.
Ingredients
3 Boiled, whole potatoes per serving. Smash them to a patty while BBQ or frying them.
200g fresh veggies mix
Half a chopped up golden delicious apple per serving
3 grams olive oil per serving
100g cold soy milk per serving
50 grams of baby carrots
40g red onion
2 cloves of garlic per serving
5g of vegan mayo
30g fresh basil
200g vegan mince
200g edamame beans
50g stir fry mushrooms
30g fresh pineaaple slices
cook, prep & plan
Ok start this meal by putting your whole potatoes in a pot and boil them, complete with skin, so wash and rinse them properly.
While you do that, its time to boil your vegan mince as well, and both should be done in roughly 20 minutes.
Chop, rinse, cut up your garlic, red onion, pineapples, apples and prep everything else.
Once your potatoes has finished boiling, dont over do them, you will put them as is, in a frying pan or a electric sandwich maker, and gently press down until they get crushed into a nice looking patty.
This will give your potatoes a nice crust, while allowing the insides to be deliciously mushy and softer, making for a perfect combo.
Dish your food on a plate, mix your vegan mince with the veggies, and spread out the mushroom, garlic, lemon. Add the crushed potatoes once they have that nice little crust, and apply a little bit of vegan mayo on either the vegan mince mix, or your potatoes.
Boom, Enjoy good folks.
nutrients
- Protein 70g
- Total Carbohydrates 97g
- Fiber 48g
- Fat 14g
- Energy Intake 700-800 Calories
- Satiety Range 66 to 80
the coach perspective
Nothing much to contemplate upon with this one. Its a great recipe, just the way it is, and its really close to breaking into the rare 80 to 100 SPC range we use here at Strength By Fitness for our meals.
I also do not think I have to point out that its the small amount of olive oil, and vegan mayo that actually prevents this meal from claiming that coveted, extreme higher-SPC range.
Tweak 1, olive oil.
Olive oil is a healthy oil, make no mistake about that. But like all fat rich foods, and oils it will add a lot of easy, high fat energy with very little SPC to speak of. So do not overdo it. Yes, its worth repeating in our confused timeline, fat is not a free macronutrient, and anyone that claims a high-fat intake can not result in excess body fat without lower-SPC carbs just doesnt understand how it works.
Olive oil is great. But too much fat quickly leads to excess energy, and excess body fat, no matter if you are on a low carb diet approach or not. In this recipe we obviously made use of extremely little olive oil, and total fat is low too, so this is not a big tweak, or necessarily one you should even make.
Good and healthy fats are needed for optimal health, and biological functions, and this meal is great as is. But still, removing both mayo and olive oil will push you into that 80+ SPC range.
Tweak 2.
Unlike olive oil mayo has very little things going for it, except how tasty it makes your meal. So, if you wish to lower the hedonistic tendencies of this meal and boost your SPC the mayo is where you should start.
Tweak 3.
You could always boost your nutrients per unit of energy by including a scoop of vegan super protein with your cold glass of unsweetened soy milk. That makes the nutritional content, protein, and fiber per unit of energy even better.
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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