70g protein
1-2 meal
Strength By Fitness Recipes
High-protein, Plant-Based Casserole with no marshmallows in sight.
A health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Potato, potatoes. When it comes down to whole potatoes, it doesnt matter at all if you are dining on regular ones, or sweet potatoes, they are both fantastic basic food pillars. Rich in nutrients and when combined with veggies, greens and enough protein it´s nothing but good for you, and highly satiating. So worry less about what potato type you are using, just dont settle for strips, chips and all the bastardized modern prebaked, store bought crap they claim are potatoes.
Sure, the origin is the same, but those versions are not as health promoting as whole potatoes.
Ingredients
3 Sweet Potatoes
10 grams of vegan, omega 3 enriched butter
Pinch of salt
Splash of cinnamon
10 grams of peanuts of your choosing
2 to 3 Red, green, or yellow peppers
200 grams of Cauliflowers
100 grams edamame beans
50 grams of beetroot slices
200 grams of vegan mince
150 grams of firm tofu
cook, prep & plan
And how will you go about dishing this high-protein casserole?
Pum up your oven first of all.
Wash, Chop and boil your sweet potatoes ( no need to peel them. Plenty of nutrients in the peel, so just wash and rinse properly instead ).
Boil until they have your preferred consistency.
Use a mixing bowl, and add the vegan butter, cinnamon, firm tofu and potatoes together.
Stir until satisfied.
Pour the resulting dough into a baking proof pan and spread it out nice and even.
Spread the washed, rinsed and chopped up peppers, cauliflowers, edamame beans and nuts on top, bake until roasted.
Serve warm or freeze and store and microwave when its time to eat.
Enjoy a tasty, healthy dish that is charged to the brink with whole plant-based carbs, nutrition and high-quality protein 👊👊.
nutrients
- Protein 70g
- Total Carbohydrates 143g
- Whole Plant-Based Carbohydrates 117g
- Fiber 38g
- Added Sugar 0g
- Fat 27g
- Energy Intake 1034 Calories
- Satiety Range 51 to 65
the coach perspective
Yes, I know, there is a horribly junk food version of this that´s incredibly popular in North America where people add marshmallow to this health promoting food treat.
Well, you know what I am about to say, do not settle for that horror version, choose this plant-based casserole instead, because this one will promote better health, fitness and body composition outcomes, not to mention, keep you on that track of eating healthy & tasty food all-year-round.
Making this vegan casserole a double win in every way there is. Yes, it is allowed to stray, and dip into the occasional junk food, but common, ruining a tasty, nutritiously rich, high-protein, high-satiety dish like this with a ton of baked marshmallows on top, yuck, yuck, yuck as the duckling would say :).
Instead, if you really crave some sweetness, sprinkle a small amount of sugar, or allulose on top it all before you bake it in the oven.
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
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THE HIGH-PROTEIN FOOD APPROACH THAT STRENGTH BY FITNESS HAS BEEN CHAMPIONING AND COACHING FOR THE PAST DECADE.
Our nutritionally rich high-protein, higher-SPC coaching is not just for the elderly, or the obese, and perpetually overweight who need better habits that are possible to adhere to long-term. Neither is it just for the many strength, muscle, and power-focused fitness-loving people, and athletes that regularly show up all year round in the gym no matter their age.
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In STYRKA VOLUME ONE, the first of Strength By Fitness fact-based series of books we are inviting you to a realm of healthy food plans and recipes, fitness facts, health science, sleep, recovery, endurance, strength, habits, and more.
Look forward to a complete approach to plant-based eating with a clear focus on maximizing and improving health, aging, and fitness progression over time. This book is delivered with a complete 7-day food plan and a wide library of swap-in meals so you can create a lifelong food adventure with nothing more than this book as your foundation.
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I’ll begin by introducing SPC (satiety per calorie), a modern food metric, and explain its relevance to a study conducted two decades ago. We will after that delve into the impact of ultra-processed foods (UPF) on overall food consumption and compare outcomes between a high-protein UPF intake and a lower-protein UPF intake under ad libitum feeding conditions. This comparison will illuminate how these findings fit into the broader fact-based SPC food approach.
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