62g protein
1 meal
Strength By Fitness Recipes
High-protein, Plant-based Chocolate Cookies.
A health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Welcome to another tasty, protein-packed plant-based dream. This time we are daring the order of the universe by unleashing a crunchy chocolate protein-cookie recipe.
This recipe will give you roughly 10 plant-based crunchy chocolate cookies. Cookies that are rich in taste, and micronutrients while providing that unholy crunchy cookie experience.
Each cookie comes loaded with about 6.2 grams of protein, 3 grams of fiber, a high satiety score, and roughly 61 calories assuming you did make 10 cookies from the dough.
So, while the word cookies makes it instantly sound bad, these chocolate cookies are rich in taste and are high-protein, high-satiety food items that also deliver a rich amount of beneficial micronutrients.
No added sugar either, unless the pumpkin puree has some. So bake some, freeze and store at home for a suitable mid-day, or evening treat that wont bruise your conscious, health or fitness progression.
Enjoy.
Ingredients
30-gram Unsweetened peanut butter.
5 g Vanilla powder ( optional )
200g chopped up from whole fruit or berries for natural sweetness & healthy micronutrients and fibers.
80 g Pumpkin Puree
1 vegan egg, or a roughly 5-gram chia seed pudding
3g Salt
50g Vegan Yoghurt
20 g Cocoa powder.
60 grams of Pea protein powder to increase protein content per cookie.
cook, prep & plan
As easy as it gets.
Time release the chia seeds overnight.
Swirl it all together in a container until smooth and nice.
Divide the dough into 10 decently sized cookies, or according to the number of cookies that gives you the size you prefer per cookie.
Bake in the oven until you have the desired crunchy crust.
Serve warm and fresh or freeze your protein cookies and store them for the perfect midday or evening snack knowing that you are munching on a tasty, high-protein, high-satiety cookie that is rich in healthy nutrients, low on energy per gram of protein.
Ain’t life wonderful.
nutrients
- Protein 62g
- Total Carbohydrates 69g
- Whole Plant-Based Carbohydrates 35g
- Fiber 29g
- Added Sugar 0g
- Fat 13g
- Energy Intake 610 Calories
- Satiety Range 51 to 65
the coach perspective
I know, the mere word cookies is a very loaded word for some people, and that is ok.
If that is you, just avoid this high-satiety, high-protein cookie recipe. After all, what triggers any given individual to binge eat or start thinking about buying and eating less ideal food choices with lower quality nutrition, too little protein, micronutrients, and too much energy is what it is.
However, for the many who have no problems with getting their health and fitness-promoting nutrients from a highly satiating cookie rich in crunchy taste, high-quality nutrition, protein, and fibers, this is a very good option to bake at home.
I recommend you to make a bunch of these, store and freeze them so you have something tasty, and crunchy at home for those moments when you need something that is naturally sweet and crunchy, but loaded with good nutrition and with a health promoting balance between protein and energy.
Because this plant-based cookie recipe is for you, enjoy and see you next time.
Ps.
Divide total nutrients with the amount of cookies you ended up baking for the appropriate amount of roughly estimated nutrients per cookie.
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?
the core pillar of high-protein & satiety in a easy to understand way.
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
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 pollution, natural resource drain, 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.
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.
A fact-based conversation on the subject of supersets versus a traditional set approach.
The agonist-antagonist super set is capable of cutting your workout time in half without falling too far behind the strength progression of a traditional workout plan. But, you can also make use of the way I do, which allows you to cram more high quality workout volume and sessions per week into the same gym time envelope of your regular workouts, without compromising on progression at all.
Let us talk about the thermogenic impact of the foods we eat.
The thermogenic real-life approach. Pile up protein & fiber, eat nutritionally complete quality foods & enjoy high-satiety meals.
Welcome to yet another fact-based article from Strength By Fitness.
Let us compare RDA protein Intake vs 1.6g/day and kilo of bodyweight.
What happens if you lift weights and either consume protein following the RDA or use a high-protein plan with 1.6 grams per kilo of body weight and day for omnivores ( 1.8 for plant-based ). Double the progression is the answer.
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.