56g protein
1 meal
Strength By Fitness Recipes
Soaked Oats, High-protein meal.
Welcome to another fact-based health & fitness friendly plant-based, high-protein recipe from Strength by Fitness.
The meal
Welcome to a tasty high-protein meal from Strength By Fitness coach team, Mike and Mida.
This fabulous high-protein oat bowl delivers roughly 56 grams of protein from 3 main sources of protein, all while delivering around 615 calories, making it a genuine high-protein, high-satiety meal, loaded with micronutrients, fiber and satiety to boot.
As with all Strength By Fitness meals you will find a good protein and fiber to energy ratio together with a wide spectrum of protein sources and micronutrients.
Ingredients
Roughly 56 grams of protein from 4 main protein sources.
Ingredients
50 grams of Rolled Oats ( Remember to soak them or boil )
10 grams of raw peanuts ( We heat them lightly in a pan )
5 grams of flax seeds
5 grams of chia seeds ( soak them for 20 minutes )
50 g Vegan Protein Powder
1dl of Enriched Soy Milk
50 grams of berries, fresh or frozen.
Optional.
1 tbsp of unsweetened peanut butter if you have room for the healthy fats and extra energy. We included 4 grams of protein from the peanut butter in the nutritional info below. Remove the unsweetened peanut butter and you only lose 4 grams of protein, but almost 100 calories.
cook, prep & plan
Before you dive head first into this high-protein bowl, soak your oats for 20 minutes, or boil them and turn this meal into a high-protein porridge.
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, grind the flax seeds, and whip up those raw peanuts if you want to heat them.
Once done, add the vegan protein powder together with the seeds, oats and soy milk. Stir until satisfied, add the raw peanuts and unsweetened peanut butter on top, and finally, the whole berries.
Voila, time to enjoy a very affordable high-satiety, high-protein bowl of health, and yum.
nutrients
- Protein 56g
- Whole Plant-Based Carbohydrates 53g
- Fiber 14g
- Added Sugar 0g
- Fat 22g
- Energy Intake 615 Calories
- Satiety Range 41 to 50
the coach perspective
As mentioned above, when dealing with oats, always soak them for 20 or so minutes, or boil and serve as a warm porridge due to the antinutritional aspect of unsoaked oats.
Other than that, this is a marvelous, and very affordable high-protein, high-fiber and high-satiety meal. Best of all, you can easily adjust this in all perpetuity.
Do you want more berries, eat your heart out. Do you want a different array of berries, mix it up. Do you want to skip the peanut butter. Heck yes, skip away, sure you will miss out on some healthy, high quality fats. But you still have the raw peanuts.
Talking about removing the unsweetened peanut butter. If you are tight on room for energy, you could drop the total energy by another 30 or so calories by removing that tiny 5 gram pinch of flax seeds. When put together the peanut butter and flax seeds will easily drop your total energy intake a little bit more than 100 calories. Now, we created this meal like this for a reason, flax seeds are great from a nutritional completeness perspective, and 30 calories or so isnt anything to call your significant other about.
But it is an easy option if you feel like reducing calories in this meal without dropping the protein content too much.
Peanut butter powder is another good option since it has even less energy per gram of protein than unsweetened peanut butter.
Finally, you can replace the raw peanuts with any kind of nut you prefer. Or remove them completely if that is your preference. But we like that small addition and it brings with it healthy fats and some tasty nutritional crunch.
And yes fruit, if you are a fan of high quality carbs post gym, do not be afraid to add an apple, orange, peer or slice of water melon.
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. Total physical activity, plant-based diet & neurodegenerative diseases: Prospective cohort.
https://pubmed.ncbi.nlm.nih.gov/39241508/?s=09
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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