107g protein
1-2 meal
Strength By Fitness Recipes
High-protein, Edamame Spaghetti Mince Bowl.
A health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Welcome to another gluten-free, edamame recipe. This time it´s a delicious bowl of edamame spaghetti and vegan mince.
100 grams of protein, and a satiety range of 66 to 80 makes this a winner.
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.
Unsweetened tomato sauce 20g, 5 calories
Vegan Soy Mince, 200g, 214 calories.
Sliced Beetroot, 60g, 25 calories.
Roughly 890 calories.
107 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. And while you are busy boiling all that spaghetti, do the same for a pot of vegan mince.
Vegan mince takes slightly longer to boil, however, so start with that roughly 10 to 15 minutes before you get going with the edamame spaghetti.
Rinse the water once the vegan mince has the perfect consistency for you ( around 20 minutes is my preference, give or take a few minutes ), add salt, or a tablespoon of olive oil if you prefer and mix it all together on one plate or big dinner bowl.
Serve with one cold glass soy milk and vegan protein, add kidney beans, leafy greens tomato sauce, vegan mince 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 107g
- Total Carbohydrates 100g
- Whole Plant-Based Carbohydrates 73g
- Fiber 51g
- Added Sugar 0g
- Fat 9g
- Energy Intake 890 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 50 grams of fiber.
This meal is a variation of our OG edamame pasta salad with vegan mince, some sliced up beetroot and unsweetened tomato sauce added to the mix.
You can, of course, make some minor adjustments with this meal too. Do you need some healthy fats?, add a tablespoon of olive oil.
We love butterbeans for instance, so we would replace a third of the kidney beans with butterbeans and add a third bean type too for good measure.
You can also sprinkle more leafy greens on top, it wont add much macronutrients but plenty of health promoting micronutrients, and who doesnt like that.
40 grams of leafy greens is roughly 14 calories. So add more if you prefer.
Now, why did we add this meal? Because our OG edamame salad can be eaten cold or warm, and it did not feature either vegan mince or unsweetened tomato sauce, or beetroots.
While these three additions are easy, they also drastically alter the taste sensation of the meal, and, of course, almost demands to be eaten warm. Not to mention that the vegan mince packs on even more protein.
Our advice, enjoy both our salad and our edamame spaghetti mince bowl on a weekly basis.
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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