87g protein
1 meal
Strength By Fitness Recipes
The Nutritionally Rich Tofu Cube Meal.
A health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
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.
Ingredients
Start with 200 grams of extra-firm tofu, drain the tofu properly.
Some soy sauce, make sure it´s gluten-free if that is your thing.
1 whole lemon, cut it up.
Leafy greens 100 grams per serving
Vegan mince 200 grams per serving
Edamame beans 100 grams per serving
Green peppers
Pineapple slices, one or two per plate.
Sprinkle of peanuts on top of the dish.
Finally.
Serve with a thick protein infused vegan yoghurt bowl. Either on the side or pour it over the tofu cube plate.
cook, prep & plan
First thing first before you get on with anything else.
Cut your tofu into suitably sized cubes. Combine the soy sauce and the cut up tofu in a bowl. Let it marinate for 1 to 4 hours according to preference.
Now, preheat that oven of yours.
Remove the tofu from the marinade and feel free to discard the remaining marinade, unless you want even more sauce for the meal.
Spread your tofu cubes out a large enough baking sheet. Roast and remember to turn them after roughly 10 minutes, it should take about 20 minutes in total for them to have that nice roasted look.
While you wait for the tofu cubes to roast in the oven, boil water and vegan mince for 20 minutes, drain and serve. This should both be finished pretty much at the same time.
Serve the tofu cubes on your plate while still warm together with the vegan mince, the slices of pineapple, a sprinkle of peanuts on top, the leafy greens, edamame beans the protein rich vegan yoghurt
Pro tip.
You can store roasted tofu for a handful of days in the fridge, and the same goes for your vegan mince and greens.
Soy sauce may contain gluten, so make sure you buy a gluten free soy sauce if that is needed.
nutrients
- Protein 87g
- Total Carbohydrates 66g
- Fiber 27g
- Fat 17g
- Energy Intake 700 – 800 Calories
- Energy Per Unit of Nutrients ~ 7
- Satiety Range 66 to 80
the coach perspective
This is another dream meal straight from the masterful minds of Strength By Fitness. Our tofu cube meal delivers on taste, and a nutritionally rich, higher SPC, and protein filled experience that´s loaded with health & fitness friendly nutrients per unit of energy.
Best of all, it´s so easy to make this tasty, nutritious feast.
If you do not need it you can leave the soy sauce entirely off the menu. Doing so will not reduce energy, carbs, or fat. But it´s only there for the richer taste it provides. So replace it with something else of equally high SPC if you prefer that, or get rid of those hedonistic additions entirely.
This is for most people a one-person meal, but the outcome is such a protein-rich and high SPC meal tofu plate that if you are small enough in stature and size, one serving could work for two people.
On the other hand, foods that are this rich in taste, nutrients, SPC, and protein, while being as low as it is in energy, are the meals you should not skimp on.
Let them fill you up for hours instead and reap the immense health, fitness, and body composition outcomes it will provide.
In fact, with some tweaks, this could have been Strength By Fitness’ very first 81 to 100 Satiety Range meal. So you know you are in for a health-promoting satiety treat with this one.
Removing the soy sauce will reduce the hedonistic score to nothing. Not that there is anything wrong with an unsweetened sauce, but for some people, making meals to hedonistic can result in slight overconsumption. So assess and adapt according to your food behavior.
Tweak Two.
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?
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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