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, provides 114g of Protein, and a crazy SPC 81 to 100 range. 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, 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, last, but not least, the energy per unit of nutrients is only 6.
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
- Energy Per Unit of Nutrient ~ 6
- 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, together with one of our lower energy per unit of nutrient scores at ~6.
That´s a healthy food life pillar meal if I ever saw one.
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 won’t try to up the SPC even more. Nor would you see any need to try and lower the energy per unit of nutrients even further.
And while I do not believe in decreasing satiety for most people, for 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.
Tweak One.
Add a spoonful of vegan mayo if your adherence can take the allure and hedonistic tendencies of mayo.
Tweak Two.
A much healthier but equally easy tweak that will provide omega 3, amongst other things, is to add a pinch of flax & chia seeds to your glass of soy milk.
Just let it soak for 20+ minutes before drinking it, and remember to either buy ground flax seeds, or to grind them yourself.
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?
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
strength by fitness
podcasts
recent articles
Fiber Rich Berry Dream Smoothie No1. Higher-SPC, High-Protein.
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.
BBQ Smashed Potatoes, Beans, Veggies & Mince.
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.
Roasted edamame beans with berries & whole fruit.
Strength By Fitness roasted edamame beans with berries & whole fruit. delivers higher-SPC, & a high-protein, fiber, and micronutrient intake for a lower energy per unit of nutrient ratio. This is a great, quick meal at home that’s easy to make or a perfect meal to grab with you for that adventurous hike or outdoor date. 71g of protein, 700 – 800 calories, and a SPC range of 66 to 80.
Homemade Oats & Banana Protein Bars
Strength By Fitness delivers the perfect & healthy homemade protein
bar with this easy-to-make higher-SPC recipe.
Our protein bar exists somewhere between a protein-rich banana bread and fiber-rich oat bar. As such this bar delivers healthy nutrients, higher-SPC, and plenty of protein. There are, as always with our recipes, several main protein sources. 100+ grams of protein and a good SPC range around 50.
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.
We appreciate you
so stay healthy & never stop training
Contact
Private In-App Messaging is Available For All App + Coaching Clients
Adress
Coaching Is Available Online Via App on Webb, IOS & Google Play, and On-location, In-person.