76g proteinÂ
1-2 mealÂ
Strength By Fitness Recipes
High-protein, Edamame Pasta Salad.
Welcome to a health & fitness friendly high-protein recipe from Strength by Fitness.
The mealÂ
Â
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.
Ingredients
Pea protein 35g, 126 calories.
Edamame Spaghetti, 100 g, 360 calories.
Frozen vegetable mix, 200g, 63 calories.
Kidney beans, 100g, 58 calories.
Soy milk, enriched, 100g, 18 calories.
Pinch of salt.
Leafy greens, 40g, 14 calories.
Roughly 646 calories.
76 grams of protein.
Satiety range 66 to 80.
cook, prep & plan
Everyone knows how to boil water, right? Because that is how easy this one is to do.
Put your protein rich edamame spaghetti in a bowl of water and boil until perfection. Add a splash of salt to your liking.
Serve with one cold glass soy milk and vegan protein, add kidney beans, leafy greens and the veggie mix on top of your warm plate of edamame spaghetti and enjoy the bliss that is eating, tasty, healthy, high-satiety foods.
nutrients
- Protein 76g
- Total Carbohydrates 68g
- Whole Plant-Based Carbohydrates 67g
- Fiber 42g
- Added Sugar 0g
- Fat 8g
- Energy Intake 646 Calories
- Satiety Range 66 to 80
the coach perspective
Nothing much to add for this meal. It´s spaghetti. Gluten-free, high-protein and very satiating with 40+ grams of fiber.
So all is good and the world is happy.
You can, of course, make some minor adjustments. Do you crave a tablespoon of olive oil? Go ahead and add it to your edamame spaghetti.Â
Do you want to replace some of the kidney beans with other bean types? Go ahead, we love butterbeans for instance.
You can also sprinkle more leafy greens on top, it wont add much macronutrients but plenty of health promoting micronutrients.
40 grams of leafy greens is roughly 14 calories. So add it up. And just perhaps you would like some unsweetened tomato sauce?
That is ok too. But we actually eat it without tomato sauce.
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?
Hava explaining the core pillar of high-protein & satiety in a easy to understand way in the below video
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
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.
Our world suffers both obesity & nutritional deficits.
Around the world, billions of people eat too much food while at the same time not getting enough nutrients. But how bad is the situation really?.
Let us look at some nutrients and how many are estimated to be deficient globally right now.
The relentless onslaught of plastic pollution.
Globally speaking, this disregard for cause & consequences becomes even more apparent in the way far too many still do not acknowledge the importance of a healthy planetary home and the fact-based suffering and harm we are causing both ourselves and our planet by our refusal to live in a sustainable way.
The blood-brain barrier and plastic pollution.
So, following this short introduction I have drummed up, we have finally arrived at the core of my article. Man-made plastic pollution and the way it encapsulates everything in our earthly home by now.
Even our brain.
Nutritional Coaching + Sustainability. This is why they need to go hand in hand.
Think of Earth as an almost closed-off circular system with a finite capacity to handle annual pollution, natural resource drain, natural loss, and imbalances.
Now, take roughly 9 billion humans and add our environmental impact together, and you are left with the mathematical reason why sustainability matters when we discuss healthy food habits and our individual nutritional intake.
Case A.
Beef requires roughly 20 times more land than nuts, and 35 times more than grains to produce the same amount of edible protein.
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.