48g proteinÂ
1 mealÂ
Strength By Fitness Recipes
High-protein, Swedish, Vegan Meatballs.
A health & fitness friendly high-protein recipe from Strength by Fitness.
The mealÂ
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Welcome to 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. This is how you should approach healthy food habits. Find the healthy, protein-rich, high-satiety meals you enjoy and learn how to make slight adjustments to them, providing nutritional variety while making food life as easy as it is healthy for you.
Adherence become better the easier you make it to maintain nothing but healthy habits.
48g Protein, 27g fiber, 99g carbs, no added sugar.Â
Enjoy.
Ingredients
Chickpeas 200g
Pumpkin seeds 20g
Sunflower seeds 10g
Carrots 2 whole carrots, rinse, and chop
Soy milk 250ml
Flax seed 5g
Garlic 3 cloves
Onions 20g
Chopped parsley 20g
Fresh basil 20g
Salt, 1 pinch
Vegan Mince 100g
Fried rice 100g
Breadcrumbs 10g
Black pepper 1 pinch
Optional.
Serve with unsweetened All Gold tomato sauce.
cook, prep & plan
First of all, save yourself the headache of having to soak dry chickpeas. Just buy some good canned chickpeas in water.
It is just as nutritious and it is so much easier to use.
In the end, this will save you an immense amount of time of cooking and prepping.
Start by blending your chickpeas until they are smooth enough to be rolled into vegan meatballs.
But there is no need to go for 100% smooth perfection.
Keeping a little bit of chunks adds tremendously to the food sensation of a good vegan meatball, no matter which of our plant-based meatball recipes you end up using.
The water, breadcrumbs, and flax seeds will provide you with a much easier time rolling your meatballs.
The addition of flax seeds does not just add tasty, delicious nutrition but it will also help bind your vegan meatballs together with the vegan mince and all the other ingredients.While you blend the chickpeas start boiling your vegan mince, plenty of water, add the vegan mince, and maybe a small pinch of salt. Boil for 20 minutes, empty the water and add it to your chickpea smoothie with the grounded flax seeds, breadcrumbs and water.
Roll them into meatballs, and while you make your mashed potatoes and fried rice give your meatballs a good bake in the oven, or fry them lightly in a pan.
Once done, serve your plant-based meatballs with nicely cooked and fried rice, a bowl of pasta, or, as we do in this recipe, fried rice & mashed potatoes.
Another option is to have your vegan meatballs with a good salad.
Since we are going for Swedish meatballs with this vegan meal I included mashed potatoes in the nutritional information.
As always, play around with the amount of each ingredient to find your personal preference for taste, consistency, and nutritional intake.
Remember, we are trying to make healthy, nutritionally complete, high-protein, highly satiating food habits as easy and rewarding as possible for you. The easier it becomes to adhere to healthy food choices the better the outcome for health, fitness and body composition over time.
nutrients
- Protein 48g
- Total Carbohydrates 99g
- Whole Plant-Based Carbohydrates 82g
- Fiber 27g
- Added Sugar 0g
- Fat 24g
- Energy Intake 757 Calories
- Satiety Range 51 to 65
the coach perspective
But as you can see in the ingredients list you can reduce your pumpkin seeds by half and cut roughly 50 calories in one fell swoop. But, even as is, this meal still provides around 50 grams of protein in one serving, so the energy-to-protein ratio is already really good, and the satiety range still scores around 60.
Another 30 calories could be earned by reducing your sunflowers to just 5 grams. And of course, the main dish, the chickpeas which you make your Swedish meatballs from could be cut quite easily too if you wish to get down closer to the 500 calories range with this meal. You could also skip the breadcrumbs completely, which would further improve the satiety score.
I mentioned it briefly earlier on, the easier we make it to do our habits the better our adherence. This applies to food prep, cooking, eating as much as it is in play for fitness and physical activity, our home environment, sleep, rest and work.
So, iterate when you find a recipe you like making, and eating. Make small adjustments to boost satiety even further by reducing energy while maintaining or increasing protein content and micronutrients.
Cook bigger, freeze and store. Vegan meatballs are made for storing, put them in the fridge or freezer and you have easy quick meatball options for more meals and days.
Enjoy and let us know how this one tasted.Â
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?
Hava explaining the core pillar of high-protein & satiety in a easy to understand way in the below video
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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Enjoy.
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