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 protein-rich, potato lentil wrap dream. As delightfully yummy as it is health & fitness-friendly. Providing you with the best of both worlds, the same delicious way all our recipes are designed.
In this plant-based wrap meal, you will find deliciously fried potatoes chopped up into 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 that means that I recommend you to double up on the ingredients if you want to serve it as dinner for two. SPC per meal is 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
Start by boiling the potatoes and mince.
While you do that 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 out two lettuce leaves on top of each other. Spread the veggie mix out as one layer on your double lettuce wrap, add the remaining fruit, and remaining ingredients like the chopped-up potatoes and vegan mince.
If needed, wrap it all up and add a third or fourth lettuce leaf as an additional layer so it doesn’t break up while eating.
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
- Energy Per Unit of Nutrients ~ 12
- Satiety Range 66 to 80
the coach perspective
Not sure what to add about this one.
I mean, who does not like a good and tasty wrap? It is such a delight to munch into a good, taste-filled wrap, no matter if that is a traditional tortilla wrap or a lettuce wrap like this recipe.
Especially so when it is following that nutritionally rich, high-protein, higher-SPC approach that is so beneficial for human health, fitness, body composition, performance and aging.
Pay attention to the fact that we make use of two to four lettuce leaves per wrap, so to say.
A singular lettuce leaf is too fragile to be used on its own as your wrap, but going with two to four leaves provides a lot more sturdiness so your meal does not disintegrate in your hands while you are trying to enjoy this tasty wonder.
Due to the incredibly low energy density of lettuce leaves, there is no need to fret about using four leaves; if it’s needed, it is needed, and that won’t add any meaningful amount of calories at all.
The one thing that will is that it will increase the micronutrients of your wrap, and that is a positive thing. But it will have almost no impact on the nutrient per unit of energy and SPC range at all.
Tweak One.
You can, of course, serve this exact meal, just the way it is, just with a protein-rich tortilla wrap instead of a lettuce wrap, but if so, re-check the nutritional content because it will be quite a bit higher with a lot more energy too.
Tweak Two.
Instead of frying and slicing your whole potatoes into cubes, stick em whole in the sandwich grill and turn those tasty whole potatoes into smashed potatoes instead. Once BBQ slice them up into 4 cubes per potato for a different kind of taste adventure.
Tweak Three.
How about the nutrition? You could skip the corn if you want to bring total carbs and energy down a bit. And you could replace either the pineapples or melon with veggies like BBQ cauliflower & cabbage for less macronutrients and a different taste experience. This change would reduce energy per unit of nutrients further. Just keep in mind that this is already a very heathy meal, just the way it is.
Tweak four.
Do you need more protein? Serve this meal with a cool tall glass of enriched unsweetened soy milk and add a scoop of protein.
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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