227g protein
2-4 meal
Strength By Fitness Recipes
High-protein, Edamame, Pepper, Nuts, Pasta.
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.
200+ grams of plant-based protein from whole foods!!, with a satiety range of 66 to 80 makes this a killer salad suitable for 2 to 4 servings.
Enjoy.
Ingredients
500g edamame pasta
A few cups of fresh leafy greens
15g peanuts
A fistful of broccoli heads
½ cup grated vegan cheese
A few cubes of grilled tofu
A fistful of cabbage. Rinse, wash, cook properly.
Grated garlic
Grated carrot
1 tablespoon lemon juice
1 pinch salt
1 pinch pepper
A few drops of olive oil
1 tomato, chopped
1 large, chopped-up red pepper, rinse and chop up first. And once done, grill it.
Half a can of butter beans
Half a can of kidney beans
Couple of slices from a fresh, whole pineapple.
Roughly 2387 calories.
227 grams of protein.
Satiety range 66 to 80.
cook, prep & plan
A tasty pasta that´s suitable to be served cold, it doesn’t get any easier than that.
Cook pasta according to directions and preference. Do the same for the cabbage.
Drain and rinse.
Transfer everything to a large bowl and add the pasta, veggies, beans, olive oil, and leafy greens, mix and stir, and serve once cooled down according to your preferences.
As the last touch, lay the slices of whole pineapple on top of the dish.
Enjoy.
nutrients
- Protein 227g
- Total Carbohydrates 269g
- Fiber 181g
- Fat 46g
- Energy Intake 2300 – 2400 Calories
- Satiety Range 66 to 80
the coach perspective
What can I say about this meal. It´s edamame pasta and a salad and you can turn this into 4 meals for yourself, lasting for several days or provide a high-protein dinner for 4 people.
It´s gluten-free, high-protein and very satiating with 180 grams of fiber and 200+ grams of protein, from nothing but whole plant-based foods.
Well, edamame pasta is strictly speaking a processed food, of course, but the process of turning edamame beans into tasty pasta is not the same kind of unhealthy process as premade store and fast food go through.
The same way that canned kidney beans have been processed too but its still nothing but a healthy whole plant-based food.
So as far as this nutritional coach goes, edamame pasta is incredibly healthy, and I count it as mildly processed whole plant-based foods, and I recommend that you adopt that mindset too.
Cabbage is amazing by the way, so tasty and it goes so well with everything else in this high-protein pasta salad.
But, please rinse, wash and cook it properly. Plenty of people can get tummy aches from improperly cooked and prepped cabbage.
Now, I know that not everyone enjoy a slice of fresh, raw pineapple the same way that I do. If so, remove it. But if you are capable of appreciating its fresh, spunk and juices it will deliver a wonderful taste sensation to this salad.
Enjoy and let us know how this one tasted.
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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