103g protein
1-4 meal
Strength By Fitness Recipes
Higher-SPC, High-Protein sweetcorn, tofu nuggets, and pepper fritters meal.
A health & fitness friendly high-protein SPC meal from Strength by Fitness.
The meal
Who doesn’t enjoy a tasty, nutritionally rich pepper fritter meal served with crunchy, protein-filled nuggets? Well, that is exactly what Strength By Fitness is handing out with this nutritionally rich, high-protein ( 103g in total ), higher-SPC soy nugget, pepper fritter recipe.
As always, with our many meals, this one is absolutely packed with health-promoting nutrients per unit of energy.
Enjoy.
Mike & Mida
Ingredients
400g of finely diced nugget shaped tofu cubes
400g red, green, and yellow peppers, washed and finely chopped
1 whole lemon
A fistful of mushroom, chop and slice.
Half a shredded cabbage head.
Fistful of leafy greens such as lettuce.
100g of sliced, pickled beetroot.
2 whole tomatoes, slice em up as needed.
200g cucumber
100g green grapes
200g corn, peas, carrot mix.
200g aubergine.
Half a red onion finely chopped up.
Fistful of raw pumpkin seeds
100g rolled oats flour for us plant-based folks.
100g of Crickets flour for the omnivores, but I am mentioning it here since not every plant-based person is 100% plant-based, and if thats you, cricket flour is extremely protein rich, and very sustainable. So it makes for a great flour option thats more protein and nutrient rich than traditional flour options while still being sustainable and affordable.
1 pinch of baking powder
Salt and black pepper according to taste.
250g enriched soy milk for the food
1 glass of enriched soy milk per person + roughly 35g of super vegan protein.
200g of blueberries
Olive oil according to taste as you fry the food.
Optional.
For those willing to walk on the darker side of a higher-SPC meal, add the following hedonistic ingredients that will make nutritional content and SPC worse while making this fantastic meal even tastier and more hedonistic ( a more hedonistic creation with a lower-SPC makes it objectively worse for your healthy habits. Not an issue when its the atypical choice. But that’s why these ingredients are optional ).
vegan butter.
1 teaspoon vanilla extract.
cook, prep & plan
Lets make this as easy as possible.
First step is to mix it all together.
Stuff the peppers, the beetroot, the corn and all the other tasty things in a large enough bowl, except the tofu nuggets.
Add the rolled outs flour, optional vanilla extract, baking powder on top. Season to your liking, add the enriched soy milk, and mix it all until satisfied.
Now its time to fry it into a nice little nutritious warm “cake”.
Step two.
Proceed to heat your favorite frying pan. Use olive oil according to taste.
Add some of the fritter mix you created in step 1, fry it until you have a nice crisp color on both sides.
Keep the finished batches warm while you make enough fritters for the meal.
Step three, the tofu.
While we do step two you can proceed to fry your chopped up tofu nuggets in a second pan. Use olive oil once again. Or an air fryer.
Use some of your rolled oats flour to give your tofu nuggets a crispier surface.
Serve the fritters warm, and sprinkle some of those tasty, delicious green grapes on top, together with pumpkin seeds and the tofu nuggets.
If you want to you can add a unsweetened sauce to your plate.
nutrients
- Protein 103g
- Total Carbohydrates 190g
- Fiber 52g
- Fat 36g
- Energy Intake 1200 to 1300 Calories
- Energy Per Unit of Nutrients ~ 13
- Satiety Range 66 to 80
the coach perspective
This is a wonderful meal, crunchy, tasty, and as good warm, as it can be devoured cold a few hours later.
The amount of veggies, fruit and greens can be reduced if you would like for the meal to be lighter. But, then again, they bring the micronutrients and fiber, so would you really want to reduce the health and taste aspect? Just eat until you feel satisfied and full instead.
Tweak 1, saying bye-bye to the green grapes.
Do not get me wrong, I love adding green grapes to our meals.
They are naturally sweet without all the downsides of added sugar.
On top of that, green grapes are loaded with healthy nutrients and antioxidants.
But they do bring down the SPC aspect of this meal, so if you would like to make your meal more satiating per unit of energy, reduce or remove the green grapes.
Tweak two. Add more tofu or super vegan protein.
If you reduce the green grapes, you could bump up the satiety aspect by adding more tofu or vegan protein, since they add both protein and fiber to the meal.
Either way, you are in for a treat filled with all macronutrients and a ton of micronutrients.
Grape Free nutrients version.
If we remove all the green grapes and pumpkin seeds, SPC, as far as nutrients per unit of energy is concerned, goes up quite a bit. Now add a bit more tofu nuggets, and a bit more super vegan protein while you cut the oats in half, and all of a sudden SPC takes a really noticeable step up.
Its fewer nutrients in total, but nutrients per unit of energy go up. So if you do these small tweaks, the nutritional profile will change roughly like this.
These two variations highlight how quickly you can change the nutritional makeup of a meal with pretty small tweaks. Of course, both of these meal versions are super healthy, and I personally prefer the one with a slightly lower SPC since it provides more fiber and more micronutrients.
But they are both great, however, now imagine just how poorly most people eat, and you can start to see why the trajectories over time will be so vastly different between two people, where one of them is eating in a really good, way with nutritionally rich, higher SPC meals every day and a person thats eating high energy, lower SPC meals with very little nutrients.
The difference in outcomes over time is monumental.
- Protein 100g
- Total Carbohydrates 174g
- Fiber 41g
- Fat 24g
- Energy Intake 1000 to 1100 Calories
- Energy Per Unit of Nutrients ~ 11
- Satiety Range 66 to 80
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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?
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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