40g protein
1 meal
Strength By Fitness Recipes
High-protein, , Eggs, Pasta & Potatoes.
Welcome to another health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Welcome back to another, tasty high-protein and nutritionally rich recipe from Strength By Fitness coach team, Mike and Mida.
This time around it is time to provide our many omnivore clients & readers with yet another tasty, healthy, and nutritionally rich omnivore meal.
So, say hello to our whole eggs + pasta and potato meal, made complete with beans and a whole plate of tasty, nutritionally rich veggies.
Enjoy.
Ingredients
Roughly 40 grams of protein from 2 main protein sources.
Ingredients
4 Whole Eggs ( Each egg adds roughly 6 grams of protein )
2 Whole Boiled Potatoes
40 gram Cooked Pasta
40 gram Mixed Beans ( Butter beans, Kidney, Edamame or Black beans to name four great options ).
60 gram Broccoli
2 Lettuce leaves
40 grams of mixed salad greens
Half a sliced up tomato
Optional
1 glass of cold soy milk with 30 grams of protein powder. I did not include the optional protein milk drink in the nutrients for this meal. You can add roughly 25 grams of protein if you do in fact add this glass of milk + protein drink to this meal.
cook, prep & plan
Another easy to make high-protein meal.
But first things first, boil your potatoes and eggs first of all since this will take you around 20 to 30 minutes in total.
While boiling your potatoes and eggs prepare another pot for the pasta and start boiling it before you finish the other two.
The perfect pasta should take you between 8 and 12 minutes depending on your preference & type of pasta.
Wash and slice up your tomato, micro the frozen veggies if needed. If not, cut and slice your veggies too, unless you eat them whole.
Serve it with the veggies and the beans on top of a tasty bed of pasta & boiled potatoes and dish out your eggs whole or cut in half.
Perfection achieved.
nutrients
- Protein 40g
- Whole Plant-Based Carbohydrates 91g
- Fiber 13g
- Added Sugar 0g
- Fat 23g
- Energy Intake 716 Calories
- Satiety Range 51 to 65
the coach perspective
As always Strength By Fitness provides nothing but nutritionally rich, high-protein meals, and this omnivore dish is no exception to that.
As a bonus 4 whole eggs packs a nutritional boatload of good high quality nutrients, including healthy fats. But this is our first meal that gets an orange calorie bar, despite a good satiety range.
Why is that?
veThe orange bar for energy is not an indication that this is not a satiating meal. It is, however, an easy to track visual indicator that despite providing 40 grams of protein, the protein to energy ratio in this meal comes out almost as 1:20, and here at Strength By Fitness we only color the energy bar green when the protein to energy ratio hits 1:11 or better.
This way we are giving you an easy to understand, and powerful indicator that any meal with a green bar provides an astonishing protein to energy ratio.
What does this mean for you?
First of all.
This is an excellent omnivore meal. It provides a balanced nutrient intake, good satiety and it is still decently high in high quality protein from 2 main protein sources.
The orange calories bar indicates that if you are going for this as your daily high-protein choice you might end up with a tiny bit more energy than expected. Not in a problematic way, but higher than a day that consists of only eating meals with a green energy bar.
Using myself as an example, in order to reach 200 grams of protein with this meal I would end up eating more than 3000 calories. Which is perfectly fine for me if I wish to maintain my boy fat percentage since I exercise a lot.
But if I want to cut my body fat percentage I will strictly aim for meals with a higher green colored protein to energy ratio.
Secondly.
The orange colored bar together with the still high satiety score of this meal indicates that it might actually end up being hard to get enough protein because this is still a satiating meal.
I mean, its four whole eggs + plenty of veggies.
That is a lot of satiety in one meal for only 40 grams of protein. So for me to reach 200 grams of protein in one day with this as my only meal choice I would have to consume 5 of these meals. And I am doubtful I could even eat that much in one day.
With that said, eggs are a very good main nutritional pillar and in this meal we have supplemented those 4 eggs with plenty of health friendly whole plant-based micronutrients and whole plant-based carbohydrates.
Ps.
Big time egg lovers, keep in mind that whole eggs do not provide any Vitamin C, so you need to supplement your daily intake of eggs with veggies and fruit rich in Vitamin C.
satiety range explained
- 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?
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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