66g protein
1 meal
Strength By Fitness Recipes
High-protein salad with moderate fat and whole plant-based carbs.
Welcome to another fact-based health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Welcome to a tasty high-protein meal from Strength By Fitness coach team, Mike and Mida.
This is a quick alternate version of our previous high-protein pepper and vegan mince salad, this time around we have increased fats and reduced carbohydrates ( roughly cutting carbs in half relative to our main version of this tasty & healthy vegan mince and green pepper salad ) providing you with a moderate fat and carbohydrate intake but with virtually the same high-protein approach as the original recipe.
This gives you a salad with roughly 60 grams of protein from 3 main sources of protein, while delivering around 700 calories, making it a good high-protein, high-satiety meal, loaded with micronutrients, fiber and healthy fats.
While our previous salad provides slightly better protein and satiety due to less fat and total energy, this meal still combines good protein and fiber to energy ratio while delivering on a wide spectrum of protein sources and even more micronutrients due to the increase in leafy greens.
Enjoy.
Ingredients
Roughly 66 grams of protein from 3 main protein sources.
Ingredients
140 g Vegan Mince
38 grams of a chopped up red onion ( 1/4th )
40 grams of green pepper ( 1/3rd )
40 g Vegan Protein Powder
1/4th of a sliced or chopped up cucumber
30 g chickpeas, drained and rinsed
1 Fistful of Fresh coriander
Fresh sliced up medium tomato
20g of raw peanuts
50g of Avocado ( 1/4th )
2 tbsp Olive Oil.
86g of leafy greens ( 2 fists )
Dressing / Seasoning.
Salt and pepper.
Fresh or dried garlic or onions.
Optional.
1 tbsp apple cider vinegar
cook, prep & plan
Not much ado about this one, its a salad after all, so cooking is very uncomplicated
Rinse and clean properly, chop and cut while you boil the vegan mince.
Add the protein powder to the vegan mince and mix them together properly once you have finished boiling the mince and you have emptied the water.
Or, serve in a cup of soy milk or water on the side.
Total time for cooking should be less than 30 minutes. Once done, season according to preferences and serve hot or cooled down.
Frozen & fresh veggies and vegan mince are amazing food choices to always keep in stock at home, making meals like this a breeze to whip up.
This version of our tasty vegan mince and pepper salad strikes gold by delivering on high-protein, moderate fat and healthy, nutritiously rich whole plant-based foods.
Why is this such a good combo?
Because high amounts of protein per meal, and total daily intake deliver better health, and fitness outcomes while filling you up much more than lower protein foods do.
Just as good is the fact that these high-protein salads give you plenty of fiber and micronutrients and food volume from the plant-based realm, as such, most people will end up with measurably better outcomes in fitness & health as well as downregulate how much food they eat in total per day by quite a wide margin.
It becomes, as a result, very easy to avoid a surplus energy balance while hitting all the important micro and macro nutrients when you eat like this.
nutrients
- Protein 66g
- Whole Plant-Based Carbohydrates 54g
- Fiber 21g
- Added Sugar 0g
- Fat 30g
- Energy Intake 715 Calories
- Satiety Range 51 to 65
the coach perspective
The higher our protein intake the fuller we feel, and the less food cravings and binge eating we tend to indulge in. This is why all Strength By Fitness plant-based meals have a high-protein first approach. High-protein + nutritional completeness makes for far better health, and fitness outcomes over time, and an easy food life to maintain all-year-round.
All the plant-based meals we create for our clients ( and you readers ) provide 3 or more main protein sources.
This is based on the fact that plant-based meals needs more protein in total, and more protein sources to provide the same amino acid levels and protein related health, and fitness outcomes as animal-based protein meals do. Plant-based people should in other words consume slightly more protein in total as well as get those proteins from a wider range of substantial protein sources relative to their omnivore selves.
So how about this particular meal?
Do I have any coach based thoughts on this tasty ´, moderate fat, high-protein pepper, vegan mince salad?
Yes, I do.
Olive oil is a very good choice, it is tasty & nutritious. But every table spoon is loaded with a very high energy ratio so do not go crazy with the total amount since a handful of table spoons can drastically increase the energy provided by your meal. And you already have 2 tbsp in the base version of this salad.
This version of our tasty vegan mince and green pepper salad delivers a different blend of nutrients than our main version. Slightly less protein and more energy and fat, but energy and protein is not that different between these two versions, what differs is the fat, which more than doubles and the carbohydrates which is cut in half in this version.
But, if you need those healthy fats you do, on the plus side, while the protein to energy ratio is a little bit worse in this version, there is a slightly wider range of micronutrients in this moderate fat salad due to making use of more coriander, and adding leafy greens and avocado to the mix.
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. Total physical activity, plant-based diet & neurodegenerative diseases: Prospective cohort.
https://pubmed.ncbi.nlm.nih.gov/39241508/?s=09
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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