65g protein
1-2 meal
Strength By Fitness Recipes
The Potato Delight, Lentils Wrap .
A health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
This is a tasty protein rich, potato lentil wrap dream. As delightfully yummy as it is health & fitness-friendly. Providing you with the best of both worlds.
In this plant-based wrap meal, you will find deliciously fried potatoes chopped up in small cubes, spices, protein-rich lentils, and vegan mince. Our wrap also provides tomatoes, lettuce, green, yellow, and red peppers, unsweetened vegan yogurt, some mushrooms, and garlic.
65g of Protein per meal makes it a protein powerhouse, but I would recommend you double up on the ingredients if you want to serve it as dinner for two. SPC 66 to 80.
Ingredients
2 medium-sized whole tomatoes.
1 tablespoon vegan butter.
1/2 a chopped-up garlic or onion.
Pinch of salt
2 to 4 Lettuce wraps. Use 2 full lettuce leaves per wrap.
2 sliced up carrots
2 whole potatoes, boil, slice into cubes with peel left. Fry lightly and let them cool down.
100-grams of lentils
40-gram of corn.
Pinch of cumin
200 grams of Vegan mince.
Pinch of Chili
2 slices of a whole pineapple, chop up in cubes.
2 slices of watermelon, chop into cubes.
100 g of Edamame beans.
100 grams of mushrooms.
6 slices of green, yellow, red pepper. Make it 2 each. Chop into cubes.
Unsweetened creamy thick Vegan Yoghurt.
cook, prep & plan
Butter your wrap while you boil the potatoes, and mince.
Chop up, and slice all the veggies, and the fruit too while you wait for the vegan mince and potatoes to finish.
Wisk all the salt, chili, and cumin together with the veggies, corn, beans, mushrooms, and vegan yogurt.
Spread it out as one layer on your wrap, add one lettuce, add more of your cream, the remaining fruit, and ingredients like the chopped-up potatoes and vegan mince, and the second lettuce leaf.Enjoy an absolute treat stuffed with the best possible nutrition and SPC.
nutrients
- Protein 65g
- Total Carbohydrates 136g
- Fiber 30g
- Fat 17g
- Energy Intake 900 – 1000 Calories
- Satiety Range 66 to 80
the coach perspective
I mean, who does not like a good and tasty wrap? It is such a delight to munch into a good, taste filled wrap.
Especially so when it is following that high-protein, high-SPC approach as this one.
We do make use of two lettuce wraps per wrap so to say. A singular lettuce leaf is to fragile to be used on its own as your wrap, but two provide alot more sturdiness.
Due to the incredibly low energy density of lettuce leaves, feel free to add a third one if you need it.
It will increase the micronutrients of your wrap, but it will have almost no impact on the nutrient per unit of energy SPC range at all. You can, of course serve this exact meal, just with a protein rich tortilla wrap instead, but if so, re-check the nutritional content because it will be quite a bit higher.
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
strength by fitness
podcasts
recent articles
Fat loss with or without exercise. The health and muscle mass outcome.
Never be afraid of lifting weights as a woman or man who is currently out of shape, less fit, obese, or if you simply are a person with some excess fat to lose.
When you change your food habits in order to achieve a healthy amount of fat loss you will also lose some lean mass, including skeletal muscle mass, bone mass and organ mass. Welcome to a new article and study.
Vegan Sweet Potato Casserole. High-Protein & Tasty
A plant-based Casserole with 70 grams of protein & 117 grams of whole plant-based carbohydrates. Boom, this is one tasty and healthy casserole. Pro tip for Thanksgiving day, eat this and not the popular junk food, marshmallowized poor health outcome version.
Plant-based High-Protein Oat Bowl Number III
Nothing fancy going on here, just another high-protein oat bowl, loaded with health-promoting fiber, protein, healthy, plant-based micronutrients, fats, and quality carbs. 53 Grams of protein in total, and 658 calories.
Plant-based High-Protein, High-Satiety Chocolate Cookies
10 plant-based crunchy chocolate cookies. Rich in taste, and micronutrients while providing that unholy crunchy cookie experience.
Each cookie comes loaded with about 6.2 grams of protein, roughly 61 calories and a rich amount of micronutrients.
The Myth. People become increasingly resistant to strength training as they age
We are living in a fact-free world where a ton of people tragically assume that as they grow old there is absolutely nothing they can do to maintain better health, and fitness, mobility and body composition relative to their sedentary peers.
This is not true, habits dictate how you age, dive right in and find out how you can enjoy a healthier second half of your life.
Let us talk about Marathon runners & the correlation between exercise volume and race time.
Today we we will take a look at over 150,000 completed marathons from 120,000 runners, so there´s no lack of data points in this article.
All data was from the final 16 weeks preceding the 151,813 marathons that were completed successfully by 119,452 runners.
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.