70g proteinÂ
1 MealÂ
Strength By Fitness Recipes
High-protein meal.
Welcome to another fact-based health & fitness friendly plant-based, high-protein recipe from Strength by Fitness.
The mealÂ
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Welcome to a tasty high-protein meal from Strength By Fitness coach team, Mike and Mida.
A salad might sound like it will be high in tasty veggies and leafy greens and low in protein, but this delicious meal delivers roughly 70 grams of protein from 3 main sources of protein, all while delivering less than 700 calories, making it a genuine high-protein, high-satiety meal, loaded with micronutrients, fiber and satiety to boot.
A good protein and fiber to energy ratio while delivering on a wide spectrum of protein sources and micronutrients. Do check out our alternate V02 version of this high-protein salad if you are looking for slightly more healthy fats, a reduction in plant-based carbohydrates and more leafy greens with almost the same amount of protein.
Ingredients
Roughly 70 grams of protein from 3 main protein sources.
Ingredients
120 g Vegan Mince
38 grams of a chopped up red onion ( 1/4th )
40 grams of green pepper ( 1/3rd )
40 g Vegan Protein Powder
1/4th of a sliced or chopped up cucumber
200 g chickpeas, drained and rinsed
Fistful of Fresh coriander
Fresh sliced up medium tomato
Dressing / Seasoning.
Salt and pepper.
Fresh or dried garlic or onions.
Optional.
1 tbsp olive oil ( good oil, but very energy rich, do not go crazy )
1 tbsp apple cider vinegar
cook, prep & plan
Not much ado about this one, its a salad after all, so cooking is very uncomplicated
Rinse and clean properly, chop and cut while you boil the vegan mince.
Add the protein powder to the vegan mince and mix them together properly once you have finished boiling the mince and you have emptied the water.
Or, serve in a cup of soy milk or water on the side.
Total time for cooking should be less than 30 minutes. Once done, season according to preferences and serve hot or cooled down.
Frozen & fresh veggies and vegan mince are amazing food choices to always keep in stock at home, making meals like this a breeze to whip up.
As a bonus, this salad strikes gold delivering both on high-protein and healthy, nutritiously rich whole plant-based foods.
Why is this such a good combo?
Because keeping to a high amount of protein per meal, and in total per day deliver better health, and fitness outcomes and fill you up easily. Add plenty of fiber and micronutrients and food volume from the plant-based realm and most people will end up with measurably better outcomes in fitness & health as well as downregulate how much food they eat in total per day.
Ergo, it becomes very easy to remain within your real energy balance and hit all the important micro and macro nutrients when you eat meals like this salad.
nutrients
- Protein 70g
- Whole Plant-Based Carbohydrates 86g
- Fiber 26g
- Added Sugar 0g
- Fat 8g
- Energy Intake 667 Calories
- Satiety Range 51 to 65
the coach perspective
The higher our protein intake the fuller we feel, and the less food cravings and binge eating we tend to indulge in. This is why all Strength By Fitness plant-based meals have a high-protein first approach. High-protein + nutritional completeness makes for far better health, and fitness outcomes over time, and an easy food life to maintain all-year-round.
All the plant-based meals we create for our clients ( and you readers ) provide 3 or more main protein sources.
This is based on the fact that plant-based meals needs more protein in total, and more protein sources to provide the same amino acid levels and protein related health, and fitness outcomes as animal-based protein meals do. Plant-based people should in other words consume slightly more protein in total as well as get those proteins from a wider range of substantial protein sources relative to their omnivore selves.
So how about this particular meal?
Do I have any coach based thoughts on this tasty pepper, vegan mince salad?
Yes, I do.
Olive oil is a very good choice, it is tasty & nutritious. But while Olive oil comes with a positive impact on health outcomes every table spoon is loaded with a very high energy ratio so do not go crazy with the total amount since a handful of table spoons can drastically increase the energy provided by your meal. And most people tend to get too much energy from their food as it is.
Me, and my wife prefer to use max 1 tbsp when we end up adding it our own meals, if we include any oil at all in our personal meals. As such we have added the olive oil as an optional choice.
With that said, however, if you prefer less carbohydrates and more fat in your meal, cut the chickpeas in half and add two or three tablespoons of olive oil. This will maintain 60+ grams of protein for this salad while adding double the fat content or more.
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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