85g protein
1 meal
Strength By Fitness Recipes
Soaked Oats V02, High-protein meal.
Welcome to another health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
The time has arrived for you to indulge in yet another, tasty high-protein meal from Strength By Fitness coach team, Mike and Mida. Today we present version two, of our fabulous high-protein oat bowl.
This version delivers roughly 85 grams of protein from 4 main sources of protein, and roughly 766 calories. This makes it a genuine high-protein, high-satiety meal, fully loaded with micronutrients, fiber and satiety. Creating a solid but healthily indulgent meal that will help you reach nutritional completeness as easy as hitting your high-protein target while tickling your hedonistic food goddess too.
As always, all Strength By Fitness meals provide a good protein and fiber to energy ratio together with a wide spectrum of protein sources and micronutrients. Due to the immense amount of protein, we do believe that this luxurious homemade ice cream oat meal is best enjoyed post gym, or perhaps, as a cozy, healthy calm evening dinner together with your significant other.
Ingredients
Roughly 85 grams of protein from 4 main protein sources.
Ingredients
50 grams of Rolled Oats ( Remember to soak them or boil )
5 grams of raw peanuts ( We heat them lightly in a pan )
5 grams of pumpkin seeds
5 grams of chia seeds ( soak them for 20 minutes )
70 g Vegan Protein Powder
1dl of Enriched Soy Milk
1 dl of tap water
70 grams of berries, fresh or frozen.
30g Frozen Banana ( roughly 1/3rd of a banana )
40g Peanut Butter Powder
cook, prep & plan
Soak your oats for 20 minutes.
Why?
Because while rolled oats are good for your health outcomes and that healthy fit lean body composition, due to a high fiber and good quality nutritional content they can downregulate nutritional absorption, unless boiled or soaked.
So, soak your rolled oats and chia seeds.
Once done, add the vegan protein powder together with the seeds, oats, water and soy milk. Stir until satisfied, add the raw peanuts, 1/3rd of a banana, half of the berries, and all of the unsweetened peanut butter powder on top.
Mix and stir until smooth.
At this point, freeze the mix until it has reached a satisfying ice cream like consistency. Serve once done, this usually happens within 20 minutes, but let it sit longer if that suits you better.
Finally, once ready to eat, add the remaining whole berries on top.
Voila, time to enjoy a very affordable high-satiety, high-protein bowl of health, and yum that will taste and feel like a thick, luxurious ice cream, except that its loaded with immense amount of protein, tons of healthy nutrients, good fats, and zero added sugar.
nutrients
- Protein 86g
- Whole Plant-Based Carbohydrates 67g
- Fiber 15g
- Added Sugar 0g
- Fat 18g
- Energy Intake 767 Calories
- Satiety Range 51 to 65
the coach perspective
Pay attention to the home made ice cream magic that is taking place with this high-protein recipe. You have to mix and stir until you have a smooth fudge, and yes you have to exercise some patience while you let it all freeze long enough to turn into a tasty ice cream like consistency.
But that patience is well worth it, I promise.
You could replace the peanut butter powder with any unsweetened peanut butter, but the protein to energy ratio is usually worse in the store bought peanut butters.
Something to be aware of. So if you do not have a good low calory version of peanut butter, use less of it, if needed. This is after all, a very high in protein meal already, and high on energy too.
The ratio of enriched soy milk and water is up for grabs. Meaning, experiment and find the perfect blend for you. We use half water because it allows us to reduce some of the energy and carbs. You can of course also replace the soy milk with any other plant-based milk you happen to prefer. But doing so will degrade the nutritional values seeing how soy milk has by far the best nutritional content of any plant-based milk.
Optional.
Do you feel extra hedonistic and have nutritional room to spare? Add a splash of whipped vegan cream on top of this home-made oat based ice cream to go with all those berries and protein rich yum.
Doing so will reduce the satiety point of this meal a bit, simply because it will trigger a bit of hedonistic food cravings for some, due to how tasty this food combo is. And the vegan whipped cream do not add anything useful as far as nutrients go except more calories, which this meal already have plenty of.
Then again, you are well worth some daily life gold at times, and at its core this is still nothing but a healthy high-protein meal even with a spoonful of vegan whipped cream.
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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In STYRKA VOLUME ONE, the first of Strength By Fitness fact-based series of books we are inviting you to a realm of healthy food plans and recipes, fitness facts, health science, sleep, recovery, endurance, strength, habits, and more.
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