114g protein
1-2 meal
Strength By Fitness Recipes
BBQ Seitan, & Lemon Salad.
A health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Our BBQ Seitan, salad served with lemons provide 114g Protein, SPC 81 to 100. That makes this Strength By Fitness highest ranked plant-based SPC meal.
Outside of all that protein, and that wickedly high Satiety range our BBQ Seitan Salad with lemons provides plenty of micronutrients, and a delicious taste sensation, ready to make your senses tingle, and keep you full for hours while boosting your health, and fitness, and a waste friendly body composition. It is also one of Strength By Fitness meals that finds itself in the lower range of carbohydrates.
Ingredients
Soy based Seitan 400 gram, 424 calories
Tofu, 100 gram, 66 calories.
Broccoli, 200 gram, 62 calories.
Nutritional yest, 10 gram, 40 calories,
Edamame 50 gram, 31 calories,
Carrots, corn, pea mix, 50 grams,25 calories.
Cauliflower,85 grams, 20 calories,
Unsweetened soy milk, 100 gram, 18 calories,
Green peppers, 70 gram, 12 calories,
Sliced up small tomato, 10 calories,
2 lettuce leaf’s, 7 calories,
2 lemon slices, 5 calories,
Unsweetened tomato sauce, 10 gram, 2 calories,
1 dash salt
Sliced beetroot, 50 gram, 7 calories.
cook, prep & plan
If you have access to an air frier use that to BBQ your seitan file´s. If not, fry them lightly in a non sticking pan, making use of vegan yoghurt, or your favorite oil or vegan butter.
While doing that, rinse, wash, slice and chop up all your veggies as desired.
Serve it all in a bowl or two, veggies at the bottom, and your BBQ seitan on top, add one slice of lemon per bowl, and a slash of unsweetened tomato sauce on top of your seitan.
Finally, pour yourself a glass of cold soy milk, and enjoy a fabulous meal.
nutrients
- Protein 114g
- Total Carbohydrates 45g
- Fiber 23g
- Fat 11g
- Energy Intake 700 – 800 Calories
- Satiety Range 81 to 100
the coach perspective
What can I say, a health promoting meal that happens to be fresh, and tasty, while also rocking the highest SPC score so far of any public plant-based meals that Strength by Fitness have published.
This is one meal that will provide lasting satiety, plenty of tasty protein and other nutrients so while you can tweak it extensively, I am pretty sure most wont try to up the SPC even more.
And while I do not believe in decreasing satiety for most people, and most of their meals. You could, of course, make your taste buds salivate even more by adding just a drop of mayo to this meal.
Just a small little spoon. If you wish to. If you do, just be aware that it will increase energy, provide little nutritional value, boost the hedonistic tendencies of this meal, and thus, lower the SPC range. Then, again, do you really need that mayo when this meal is already so tasty?
I do not think you need it at all. But with such a high SPC range, if there´s one meal you can experiment with going a little “wild”, it could be this one.
A healthier but equally easy tweak that will provide omega 3 amongst other things is to add a pinch of flax & chia seed to your glass of soy milk. Just let it soak for 20+ minutes before drinking it.
Either way, enjoy.
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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Strength By Fitness smashed BBQ potatoes served with creamy beans, vegan mince, and a plethora of veggies, and thin slices of fruit and mushroom make this an outstanding meal for both weekdays and weekends.
This meal once again delivers on our trademark of higher-SPC, & high-protein, fiber, and rich in micronutrient meals. All while keeping to a lower energy intake per unit of nutrient.
70g of protein, 700 – 800 calories, with a very high SPC score in the range of 66 to 80. If you skip the mayo and olive oil, you might even push this meal into the highest of SPC categories.
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bar with this easy-to-make higher-SPC recipe.
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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.
No, on the contrary, the nutritionally rich high-protein approach you see Strength By Fitness talk about, and coach is just as beneficial for endurance-loving athletes and enthusiasts too.
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.
Coach Mike further explains the ins and outs of a nutritionally complete high-protein, higher-SPC food approach, no matter diet tribe preference.,
You will also touch base with our fact-based big pillar coaching ideas across fitness, recovery, health, habits, sleep, and nutrition, and many cited studies to back it all up.
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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