Here is the thing.

If you eat 10 David bars in one day, and nothing else, that’s about 1500 calories and 280 grams of protein. So, while this is not a perfect food choice, and certainly not nutritionally complete, from a fat mass, fitness, and body composition point of view this ends up for most people as a deficit, or at worst, a balanced energy intake with a huge protein intake.

Hence the satiety score even tho that one singular bar isn’t filling you up at all. It scores well because it is not a problematic protein versus energy food item. As such, you can have many protein bars or protein drinks without pushing into a surplus energy intake.

Satiety is in other words, not just about each individual food item’s ability to make you feel full for a long period of time after eating it, but it also includes an easy-to-understand trajectory for protein, and nutritional intake relative to the energy each meal and day put together provides.

Highly satiating foods lets you get more protein and other nutrients without packing as much as energy as less satiating foods do.

Think of it as nutritional quality per any given unit of energy versus lower amounts of useful nutrition for the same or higher amount of energy.

When you think of this high-protein, high-satiety approach as a fact-based sum of it all instead of singular recipe items you also understand why water scores a perfect 100 satiety score despite having no protein, macronutrients, or energy to speak of.

Water fills you up with volume, and makes you eat less in total, and it does so without upping your energy intake at all. This makes water a good beverage to add to your daily food intake.

When you put all this together you end up with the fact-based reason why this simple protein bar based, and quick-to-make meal scores very well.

You get almost 60 grams of protein from this meal. But you also get some whole plant-based carbs, fibers, and micronutrients, and it´s all delivered with a good protein-to-energy ratio.

So while I will not tell you to make this quick fix meal a staple in your life. It´s here as a useful example if you would find yourself going for a hike over an entire weekend.

And if so, 4 of these meals over one day will provide you with slightly less than 1600 calories and roughly 220 grams of protein.

Providing a very good protein-to-energy ratio.

And keep in mind that 1600 calories is low enough to be a proper deficit for most people on a fat loss cut.

So this simple quick-fix meal is very high in protein and low on energy.

On the downside, despite all that protein, this simple meal lacks many micronutrients, so it needs to be complemented by solid high-protein meals with much better nutritional completeness.

But that is exactly why we file this meal option under quick fixes for a pinch, and not a daily food staple.