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 is providing 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 a 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
- Satiety Range 66 to 80
the coach perspective
This is another dream meal straight from the masterful minds of Strength By Fitness. It delivers on taste, and a nutritionally rich, and protein filled experience, loaded with health & fitness friendly nutrients per unit of energy.
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 provide. So replace with something else of equally high SPC if you prefer that.
In this recipe I have specified many ingredients as a “per serving”. But the outcome is such a protein rich and high SPC meal tofu plate that you if you are both small 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 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.
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
The fact-based pillars of quality sleep & sleep related habits
At Strength By Fitness, we do not just coach nutrition and fitness, fat loss, performance and strength and all those things.
We work with fostering healthier habits too, and recovery and stress management are part of that, as is sleep.
So here are a few basic pillars that will let us improve your sleep quality and sleep cycle, and the many health metrics that in turn will improve.
At large the evolved primates that are homo sapiens display an almost hostile disdain towards healthy fit habits.
As evolved, educated, teachable, and acutely intelligent as the human species are, we are also, just as primal as every other animal species that still roam this planet.
The primal driver of pack mentality is why omnivores are seen as more socially acceptable than plant-based people.
Kidney Disease, & High-protein Intake What´s The Health and Mortality Outcome.
Many health, nutrition & fitness conversations about protein intake and kidney disease express the good old fable that a healthy high-protein intake is bad for people with kidney issues.
And especially so the elderly.
This is for most people a fable, based on a small grain of truth. Welcome to another fact-based deep dive from Strength By Fitness.
Edamame Spaghetti Mince Bowl. 100 Grams Of Protein
Gluten-free, edamame pasta with vegan mince. 100 grams of protein, and a satiety range of 66 to 80 makes this a winner.
1 or 2 servings.
Edamame Spaghetti Salad. Big Satiety Meal.
Welcome back to a tasty, yet basic and easy-to-make Edamame Spaghetti Salad. This might not sound like it could end up as a protein powerhouse, but hey, it is a Strength By Fitness recipe, so it is, of course, loaded with taste, health and fitness-friendly ingredients, satiety, and protein
Roughly 646 calories and 76 grams of protein, and a satiety range of 66 to 80 with 40+ grams of fiber!
Enjoy.
High-Protein Pancakes, Recipe No.2
Time for our second high-protein recipe. This time we have bumped the protein content to 90 grams without increasing total energy by much at all.
Enjoy the meal and stay healthy fit, and let us know which pancake recipe taste better.
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.