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 salad.
200+ grams of plant-based protein from whole foods!!, with a satiety range of 66 to 80, makes for a killer salad suitable for 2 to 4 servings. And look at that low energy per unit of nutrient ratio. This is a salad recipe to die for.
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 salad that´s as suitable to be eaten warm as it is designed to be served and enjoyed as a cold meal.
Yeah, a healthy, tasty higher-SPC food life doesn’t get any easier than this.
Cook pasta according to directions and preference.
While you are busy cooking your pasta, do the same for the cabbage.
Drain and rinse properly.
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
- Energy Per Unit of Nutrients ~ 7
- Satiety Range 66 to 80
the coach perspective
What can I say about this meal? It´s a high-protein, higher-SPC edamame pasta salad. And with such an abundance of nutrients, you can turn this into 4 different meals for yourself if you like.
Lasting for several days or providing a high-protein dinner for 2 to 4 people.
It´s also gluten-free, high-protein, and very satiating, with 180 grams of fiber and 200+ grams of protein, from nothing but whole plant-based foods. You also get a good amount of healthy fats and a low energy per unit of nutrient range.
So this meal is as good as it gets. That low energy per unit of nutrients does beg that you do not get fooled by the apparently looking high energy content, because this meal is so satiating, and loaded with so many nutrients that you will not end up getting nearly as much energy from this meal as you think.
So have at it, enjoy it, and eat until you feel healthily full. Save the leftovers for another meal and or day.
Well, of course, edamame pasta is strictly speaking a processed food. But the process of turning edamame beans into tasty pasta is not the same kind of unhealthy process as premade store-bought pies, cookies, bread, burgers, and fast food go through.
There’s no added sugar, SPC is high, nutrients per energy unit are high, protein and fiber are both high, and it is just plain great.
This mirrors the same way that canned kidney beans have been processed, too, but it’s 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.
Tweak One.
If anything can be done to make this meal even better, then I would get rid of the vegan cheese. You don’t need it. Add more tofu instead, or some veggies, or fruit. The cheese is only included for the difference in taste and meal experience it creates. You could also get rid of the lemon juice and include whole lemon slices instead.
Tweak Two.
A salad is a perfect home for our amazing, sandwich maker, BBQ smashed potatoes. So, if you would like to increase the energy per unit of nutrient ratio and up your energy intake, considering how low it actually is, add a grilled smashed potato per plate.
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. So, while cabbage is a nutritious and amazing addition to any meal, always wash and rinse it properly.
Now, I know that not everyone enjoys 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.
As always, save any leftovers for another meal or day.
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?
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
Training to failure or not? And what type of progression will it drive?
Should you train to failure or not?
Humans are complex, our health, and fitness capacity are driven by facts and science as well as our ongoing habits. So this question demands a more complex matrix of considerations and recommendations than the black and white answers widely touted. Dive in to find out.
The Original Breakfast Bowl. Oatmeal + seeds, soy milk, pea protein powder.
The Original Breakfast Bowl. Oatmeal + seeds, soy milk, pea protein powder.
Study ingredient volume and adapt future servings with a personally tailored SPC score that provides you with the protein and nutrient-to-energy ratio that you need.
From our first Strength By Fitness Food Book STYRKA, Volume One.
7 days of fasting: Physical performance and metabolic adaptation during exercise in humans.
In this 7-day long study, 13 participants in total, fasted for seven consecutive days while still exercising.
As you can expect they lost fat mass.
But they lost more than three times as much lean mass as actual fat mass. This should come as no surprise to fact-based, educated personal trainers, and nutritional coaches but it is well worth pointing out how much better a high-protein, highly satiated fat loss cut is for your health, fitness, and body composition outcomes.
Fact-based Strength Training, and Rep Execution. Strict versus Bigger Movements.
Exercising strict enough not to get injured is the way to train. But in that intersection of strict enough, what do people lose by doing it too strict, and isolated, and can you gain anything by allowing a bigger movement that recruits more muscles in the entire muscle chain?
Our Coaching Packages Online and In-person
Strength By Fitness provides unlimited human-led online coaching for 12 months for a very affordable 900€ one-time payment.
In-person coaching is available too at 120€ per session and as an affordable 800€ per month all-year-round subscription with 2 to 4 sessions per week.
Podcast. Fat Loss With Or Without Exercise.
What happens when you cut fat through dietary changes only ( or GLP-1 ) versus what happens when you make the same food changes together with regular weekly exercise?
That is the topic for today’s conversational podcast and our article.
TLDR: Fat loss + strength training had by far the best outcomes in this study with a lot lower levels of muscle mass loss. Which will, over time result in better health outcomes too.
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.