71g protein
1-2 meal
Strength By Fitness Recipes
Roasted Edamame Beans & Fruit
A health & fitness friendly high-protein SPC snack from Strength by Fitness.
The meal
Strength By Fitness roasted edamame beans with berries & whole fruit. delivers higher-SPC, & a high-protein, fiber, and micronutrient intake for a lower energy per unit of nutrient ratio. This is a great, quick meal at home that’s easy to make. Or why not lean on this as a perfect meal to grab with you for that adventurous hike or outdoor date.
71g of protein, 700 – 800 calories, with a formidable SPC range of 66 to 80.
Ingredients
100g of precooked frozen edamame beans
30g of super vegan protein
2g of olive oil
3g of coconut flakes
5g of chia seeds
Served with 1 whole apple and 1 orange.
100g of soy milk
100g of strawberries
cook, prep & plan
First thing first, pre release your chia seeds, over night, or 20 minutes earlier in the day. Once done, it is time to preheat your oven and mix the precooked, frozen edamame beans with the olive oil and coconut and bake them in the oven for 10 minutes. Just until you have a nicely roasted tint.
While this happens, mix your soy milk with your vegan super protein, wash, and rinse your fruit, and strawberries. Mix your soy milk with your strawberries.
Serve them together with your lukewarm roasted edamame beans, and enjoy a tasty, fresh bite of your whole apple, and orange. This meal is as easy to do as it gets, while still delivering top notch protein, fiber, and nutritional content per unit of energy.
Boom, Enjoy good folks.
nutrients
- Protein 71g
- Total Carbohydrates 77g
- Fiber 42g
- Fat 11g
- Energy Intake 700-800 Calories
- Energy Per Unit of Nutrients ~ 8
- Satiety Range 66 to 80
the coach perspective
Welcome back all to another tasty, and healthy Strength By Fitness recipe full of yum, higher-SPC, lots of genuine high-protein content, plenty of fiber, and micronutrients, and a beautiful ratio of nutrients per unit of energy.
Equally nice is how easy, and quick this meal comes together, just remember to presoak the chia seeds, and you should be able to complete this meal in less than 20 minutes total.
If you are enjoying this little dish at the comfort of your home, chomp down just the way it is planned by us. But, if you are considering taking it with you for a full day hike, or date adventure far off the beaten path, mix the soy milk and protein and fill a flask so it holds all day long without going sour.
Or just settle for the roasted edamame beans, the whole fruits and strawberries. Doing the latter will for obvious reasons reduce both protein and many other nutrients, such as b12 content since many plant-based soy milk brands are enriched with b12 amongst other.
Tweak 1, the outdoor adventure.
Mix soy milk, and vegan protein and take them with you in a flask to keep your drink fresh all day long.
Tweak 2.
Increase fiber, protein, and SPC by adding one more scoop of super vegan protein.
Tweak 3.
Add some leafy greens to this quick, and portable meal. That will increase SPC and nutrients per unit of energy ratio even more without adding much energy at all.
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
A Sweet Potato Vegan Mince Dream.
This is one of the most SPC-filling, high-protein meals we have ever created here at Strength By Fitness. Stuffed full of taste, richness, texture, nutrition, satiety, yum, and protein. Keep in mind that with 130+ grams of protein, this meal is big enough for 2 servings, for most people.
SPC 66 to 80.
Roasted Tofu Cube Meal. Rich in Nutrients & SPC.
This is such a tasty and nutritionally rich tofu plate.
You have Vegan Mince, A sliced up Lemon, Roasted Tofu Cubes & Edamame beans rounding out a diverse experience in taste, and nutrients. As always with Strength By Fitness recipes, this one is loaded with protein and nutrients per unit of energy. As such, it provides that high SPC sensation that is so powerful and rewarding for better health, fitness, and body composition outcomes.
This recipe is taken straight from our first Strength By Fitness High-SPC Food Book STYRKA, Volume One, and it will provide roughly 87 grams of protein per serving, and an SPC range of 66 to 80.
Training to failure or not? And what type of progression will it drive?
Should you train to failure or not?
Humans are complex, our health, and fitness capacity are driven by facts and science as well as our ongoing habits. So this question demands a more complex matrix of considerations and recommendations than the black and white answers widely touted. Dive in to find out.
The Original Breakfast Bowl. Oatmeal + seeds, soy milk, pea protein powder.
The Original Breakfast Bowl. Oatmeal + seeds, soy milk, pea protein powder.
Study ingredient volume and adapt future servings with a personally tailored SPC score that provides you with the protein and nutrient-to-energy ratio that you need.
From our first Strength By Fitness Food Book STYRKA, Volume One.
7 days of fasting: Physical performance and metabolic adaptation during exercise in humans.
In this 7-day long study, 13 participants in total, fasted for seven consecutive days while still exercising.
As you can expect they lost fat mass.
But they lost more than three times as much lean mass as actual fat mass. This should come as no surprise to fact-based, educated personal trainers, and nutritional coaches but it is well worth pointing out how much better a high-protein, highly satiated fat loss cut is for your health, fitness, and body composition outcomes.
Fact-based Strength Training, and Rep Execution. Strict versus Bigger Movements.
Exercising strict enough not to get injured is the way to train. But in that intersection of strict enough, what do people lose by doing it too strict, and isolated, and can you gain anything by allowing a bigger movement that recruits more muscles in the entire muscle chain?
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.