53g protein
1 meal
Strength By Fitness Recipes
High-protein, Oat Bowl, Version III.
A health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Nothing much to say about another high-quality oat bowl that is as rich in quality protein as it is loaded to the brim with micronutrients, courtesy of all those whole plant-based food items.
It´s the perfect breakfast, or post-workout meal, quick, affordable, and made complete with nothing but quality nutrients. Soak the oats and chia seeds, 20 minutes is ok, but if you wish to be on top of things you can soak both oats and chia seeds over night.
Ingredients
50 grams of Rolled oats
Sprinkle of nuts ( 20 grams )
5 grams of flax seeds
5 grams of time released chia seeds
10 grams of pumpkin seeds
Pinch of cocoa
Splash of cinnamon
40 grams of protein powder
1 dl of Enriched soy milk, or plant-based yoghurt.
100 grams of frozen berries
Tap water
optional
20 grams of coconut oil
If you want to make it sweeter and more hedonistic, you can add a pinch of allulose
cook, prep & plan
Nothing fancy going on here, just another high-protein oat bowl, loaded with health promoting fiber, protein and healthy, plant-based micronutrients, fats and quality carbs.
Soak oats and chia seeds for 20 minutes, or overnight.
Grind the flax seeds in a food processor, or manually grind them. This allows your body to absorb the nutrients of the flax seeds in a much better way.
Add all seeds, nuts and oats in a bowl. Add cocoa and cinnamon and mix until satisfied.
Add protein powder and soy milk, stir.
Finally, add those tasty, yummy, micronutrient loaded berries on top.
If you want to go fancy, quickly heat that coconut oil if you want to add it to your breakfast bowl and pour it on top of your breakfast bowl of oats, nuts and berries.
Tap water is the final addition, depending on the consistency you prefer, so if its as thick and yummy as you like it, no need to add any tap water, if its to thick, add more tap water.
Easy as pie good folks.
Enjoy
nutrients
- Protein 53g
- Total Carbohydrates 53g
- Whole Plant-Based Carbohydrates 53g
- Fiber 18g
- Added Sugar 0g
- Fat 28g
- Energy Intake 658 Calories
- Satiety Range 41 to 50
the coach perspective
I added allulose as an option for this protein-packed oat bowl. I do not use or recommend sweeteners. But not everyone is wired the same way, so if it helps you enjoy your healthy food habits go at it and add a pinch of allulose to your high-protein oat bowl.
Just be honest with yourself, is the added sweetness making food to tasty for you? As in, is it turning your meals into a hedonistic treat that makes you want to over eat, step away from the sweeteners and do what I do, which is enjoy the natural sweetness of the berries and the plant-based foods themselves.
With that said, if it makes you stay on track and eat nothing but high-protein, high-fiber, high-satiety foods feel free to enjoy your non sugary sweeteners together with your healthy, nutritionally complete, high-protein foods.
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
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