72g protein
1-2 meal
Strength By Fitness Recipes
Berry Dream Smoothie, Low Carb, Higher-SPC.
A health & fitness friendly high-protein SPC meal from Strength by Fitness.
The meal
Strength By Fitness delivers our first higher-SPC, nutritionally rich, high-protein berry dream smoothie, equipped with fibers and healthy fats in a low-carb package.
And it delivers successfully on this tasty, nutritious meal while sticking to a lower energy per nutrient ratio of roughly 12.
72g of protein, 800 – 900 calories, with a very high SPC score in the range of 66 to 80. Never let anyone steamroll you with the lazy expression, never drink your nutrients because this smoothie delivers on all the right food metrics, with none of the baggage.
Ingredients
3 tbsp coconut cream/butter 🥥
200g unsweetened Soy Milk
2 to 3 scoops of unsweetened protein powder
1 pinch matcha powder
1 fresh lemon slice
1 pinch cinnamon
1 pinch Chia seeds
1 pinch of ground flax seeds
100 g frozen berries
1 pinch cacoa powder
cook, prep & plan
The only prep you need here is to time-release your chia seeds by soaking them prior to whipping together this delicious higher-protein, high fiber, low carb berry dream smoothie.
The easiest way to do this, if you thought about it the day before, is to soak your chia seeds overnight. You will also have to grind your flax seeds, unless you buy them grounded.
It is not necessary to soak chia seeds all night, a good 20 to 30 minute soak should do the trick. Other than that, just whip all ingredients together in a food blender and mix until suitably smooth with the density you prefer.
The exception to this is the lemon slice; add it as your last food item as you serve your smoothie. If you prefer the visuals and crunch of whole berries, you can also save half of your berries, or a quarter of them, and add them to your smoothie once you serve it. This way, you will get the fresh and crunchy sweet richness of some whole berries as a nice treat.
nutrients
- Protein 72g
- Total Carbohydrates 32g
- Fiber 20g
- Fat 22g
- Energy Intake 800-900 Calories
- Energy Per Unit of Nutrients ~ 11
- Satiety Range 66 to 80
the coach perspective
Whats not to like about this berry rich protein packed smoothie? Healthy fats, check, high-protein content, check, health boosting fibers, check, higher-SPC range, check, heck we even ended up making a lower carb recipe while we where at it. Not to mention that the carbs that´s in there are, as always with our recipes, higher-SPC carbs anyway.
So its all check, check, check with this one.
Can you play around with this berry dream recipe? Sure thing.
You could lower the SPC range by increasing the hedonistic aspects, just add some delicious whipped cream, or homemade protein ice cream. Not that our homemade ice cream is any less health and fitness friendly, but the hedonistic aspect of this delicious smoothie will increase.
And that all by itself tends to lead to increased eating. It´s human nature, good folks. Still allowed, seeing how the final smoothie would still be nothing but healthy, just stay away from adding any table sugar to the whipped cream or homemade ice cream.
At Strength By Fitness, a major food pillar is to always go for unsweetened ingredients. If for no other reason than how easy it improves food habits and SPC, which leads to much better outcomes for you over time.
Tweak 1, rolled oats.
There are other easy tweaks available. One of my favorite tricks is to add rolled oats to my smoothies. This ups the fiber content, and thus triggers your body to produce more health-improving short-chain fatty acids. Not to mention that rolled oats are rich in many other nutrients, and of course, higher-SPC carbs. This means that tweak one will undo the low-carb status for our smoothie.
But, I don’t need low carb, so for me, adding rolled oats to this smoothie makes it even better for my recovery, health, and fitness outcomes.
Tweak 2, dried dates.
It is quite rare that I add dried dates or any dried fruit to our higher-SPC recipes. But dried dates are nutritious and very tasty. So if you need easy energy due to a hard fitness phase, don’t fear the higher natural fruit sugar content and smash some dried dates into your smoothie. Just be aware that this will reduce the SPC range and quite significantly increase both energy per unit of nutrients and the hedonistic aspect. So not a tweak for everyone.
Tweak 3, lemon out, melon and avo in.
This one is about taste and macronutrients. Do you fancy more healthy fats? Toss the slice of lemon out, and put in a spoonful of mashed avocado instead.
Do you crave some sweetness with that avo? Add a couple of water melon chunks to your smoothie. Instant classic.
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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High-protein and endurance athletes.
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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STYRKA Books, Strength By Fitness Fact-based Book Series.
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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In short, STYRKA Volume One provides you with all the tools you need to create vastly better health and fitness progression, food and lifestyle habits, and the body composition and athletic capacity that you strive to achieve.
Comparing SPC, UPF & Protein Levels, Fact-based Outcomes.
IN THIS ARTICLE, COACH MIKE EXAMINES TWO CONTRASTING HIGH-PROTEIN INTAKE STUDIES, ONE FROM 2005 AND ANOTHER FROM 2025. DEMONSTRATING HOW THEY RELATE TO AND ULTIMATELY VALIDATE YOUR HIGH-PROTEIN, HIGHER-SPC LIFESTYLE.
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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