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
Our Coaching Packages Online and In-person
Strength By Fitness provides unlimited human-led online coaching for 12 months for a very affordable 900€ one-time payment.
In-person coaching is available too at 120€ per session and as an affordable 800€ per month all-year-round subscription with 2 to 4 sessions per week.
Podcast. Fat Loss With Or Without Exercise.
What happens when you cut fat through dietary changes only ( or GLP-1 ) versus what happens when you make the same food changes together with regular weekly exercise?
That is the topic for today’s conversational podcast and our article.
TLDR: Fat loss + strength training had by far the best outcomes in this study with a lot lower levels of muscle mass loss. Which will, over time result in better health outcomes too.
Podcast. Big Pillars Of Strength & Health Above 60.
In this conversational podcast Strength By Fitness covers the big fact-based pillars of vastly better strength, and health outcomes for people above 60 years-of-age.
Swedish Vegan Meatballs, High-Protein & Tasty
A tasty Swedish vegan meatball dish of wonders and yum. This is a slightly different approach to the other vegan meatballs we published in our first plant-based food & recipes book.
48g Protein, 27g fiber, 99g carbs, no added sugar. Satiety range 51 to 65.
Nuts, Peppers, and Pasta Salad. High-Protein.
Our tasty nuts, peppers, and pasta salad are meant to be served cold. It is made complete with summer fresh tomatoes and roasted peppers, but feel free to use any of your favorite veggies because they will work just as well.
This salad delivers a whopping 227 grams of protein and almost 200 grams of fiber!!.
Health & Planet: Animal-based high-protein vs whole plant-based foods.
The real issue with animal-based high-protein food choices is not about your individual health, nor is nutritional deficits. Assuming that you are in fact eating a healthy, nutritionally complete high-protein, high-satiety diet.
The issue is the planetary impact and indirect harm to all human beings.
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.