172g protein
2 meal
Strength By Fitness Recipes
High-protein, Plant-based Lasagna.
Welcome to another health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Welcome all to a tasty, and phenomenally protein-packed plant-based lasagna.
This is a meal for two that will provide roughly 170 grams of plant-based protein and 1500 calories of high-quality energy across two or more servings.
Enjoy.
Ingredients
900 grams of vegan soy mince.
50 grams of unsweetened tomato sauce
1 Vegan egg ( or a pudding of time-released chia seeds )
200 grams of Zucchini tofu Lasagna noodles
30 grams of Fresh parsley
30 grams of Fresh basil
Roughly 60 grams of vegan high-protein cheese, adjust as needed depending on preference.
1 Green Pepper, slice and dice it.
1 Whole Tomato, slice and dice it.
50 grams of chopped-up whole pineapple chunks served on top of the lasagna
Salt & pepper according to taste.
cook, prep & plan
Start by making your plant-based mince. Cook the vegan mince, drain it once done, and add the tomato sauce. Let it simmer for another 15 or so minutes.
Season to taste.
Now is the time to add all those tasty veggies and greens, so slice and dice some of your green pepper and sprinkle it on top together with parts of the tomato, parsley and basil.
While that’s simmering, mix and cook the rest.
Cook the vegan noodles until perfection has been achieved. But no need to overcook them since this is not the final stage.
And now its time for the mighty lasagna.
Layer the lasagna noodles, and the vegan mince, repeat this layering process twice, or more.
Finally, on top of it all. Add one last layer of the vegan cheese, the remaining veggies and greens.
Cover with foil and bake at 350 for roughly 40 minutes. Remove the foil and give it another 15 minutes in the oven.
Now, before you dig in, let it cool just a little bit, and last of all, sprinkle the chunks of whole pineapple you cut up.
Boom, enjoy a perfect plant-based lasagna dish.
nutrients
- Protein 172g
- Total Carbohydrates 161g
- Whole Plant-Based Carbohydrates 50g
- Fiber 48g
- Added Sugar 0g
- Fat 32g
- Energy Intake 1530 Calories
- Satiety Range 66 to 80
the coach perspective
Not much to elaborate on here. Most of the carbs are nothing but health and fitness promoting fibers and high-quality carbs from whole foods. The remaning carbs are from the unsweetened vegan mince so not problematic at all. Just not a whole plant-based food since its been processed.
But vegan mince is a high-quality food item loaded with good nutrients in the shape of carbohydrates and protein.
As always, the exact amount of each ingredient is up to you to decide. As is the exact serving size. We provide the tasty experience and the rough volume per ingredient to reach a health and fitness promoting high-satiety, high-protein, nutritional estimate.
The biggest carb source in this meal is the vegan mince, and not the greens and veggies. But it also provides a big chunk of the total protein. But feel free to look for a vegan mince product that provides fewer carbs while maintaining the high amount of protein.
So, if you are hungry you eat a bit more, if you are a small eater you ultimately eat less.
If so, you store the leftovers for the next meal or day. Either way a healthy, high-protein meal like this is another easy win for your health, the entire planet, and your ongoing fitness journey.
On that note, feel free to consider the pineapple an experimental addition. If you are a fan of chopped up whole pineapple chunks as we are, enjoy it, if not remove it and perhaps add some cauliflower instead, because thats another keeper in any vegan lasagna dish. And finally, serve with a glass of cold enriched soy milk for an even better micronutrient filled dish, or a cup of cool tap water if you are looking to keep down your total nutritional intake.
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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