76g protein
1-2 meal
Strength By Fitness Recipes
High-protein, Edamame Pasta Salad.
Welcome to a health & fitness friendly high-protein recipe from Strength by Fitness.
The 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.
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.
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
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