82g protein
1-2 meal
Strength By Fitness Recipes
High-protein, Plant-based Pancakes Version 02.
Welcome to another health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Welcome back to another high-protein pancake favorite. Our pancakes are, as always, rich in texture and taste, and packed to the rooftops with nutrients, fiber, and protein. This pancake recipe promotes better health, fitness, and body composition outcomes with its higher SPC profile.
Served with whole blueberries, or any kind of berries of your own choosing.
This recipe is fairly similar to our first one, but it provides even more protein, with roughly 82 grams of protein, and only 700 to 800 calories if you eat it all on your own.
Depending on how thick you make each individual pancake, you will end up with a handful more or fewer pancakes from this recipe.
Please take note that, due to using Rye flour, this version is not gluten-free. You can also find this particular recipe in our first food and recipe book, STYRKA – Volume One.
The SPC range for our pancakes hover in that beneficial 51 to 65 range.
Enjoy.
Ingredients
Roughly 82 grams of protein from 3 main protein sources.
Rye flour & water can be drastically upped to get more pancakes and a different texture and taste without any other changes. If you want this version to be gluten-free, you will have to substitute the rye flour.
As always, the thickness of each pancake determines how many you get per batch.
Just remember that flour is pretty energy-rich. So, increasing the amount of flour will change the nutritional content, satiety, and protein-to-energy ratio.
50 g rye flour ( You can go higher, but flour adds a lot of extra energy )
Pinch of salt
400 g Unsweetened Soy Milk ( Use Almond Milk or half water if you are trying to reduce non-protein energy and nutrients; 200 g can be used for an additional protein-infused soy drink )
Water according to preference ( More water gives you more pancakes and a mix that´s not as dense )
10g Melted Vegan Butter ( rough estimate, use more if needed )
90g Unsweetened Pea protein powder, or our favorite Super Vegan Protein from My Wellness.
5g Olive oil
Half a banana
100g whole berries, fresh or frozen.
Optional
Cinnamon ( Adds taste & health )
Unsweetened vegan cream or homemade plant-based ice cream.
Seeds like sunflower, pumpkin, chia, and flax. ( Taste, crunch, and quality nutrients )
cook, prep & plan
First, stir all dry ingredients together.
Add 2 dl of the plant-based milk and water (2 dl can be used for your protein drink ).
Melt your vegan butter in a pan or pot, and add some of that melted vegan butter to your mix. Adjust soy milk and water according to taste.
Continue whipping it together until you have a good lump-free mix and the right density.
You can make your pancakes in a pan on the stove or make use of our favorite, an electric sandwich grill.
Boom.
Grease the pan/sandwich grill with vegan butter and preheat before you add your high-protein pancake mix. It’s a small but important step to get it warm enough before you add the mix in, to give you a perfect pancake on the first try.
If you are using a pan, heat each side of the pancake until it has the right color and texture, flip it like a master chef, and heat the other side until done. In the sandwich grill there´s no need to flip your pancakes or waffles because it grills them evenly on both sides.
Once done, serve with whole berries on top.
If you are looking to up the hedonistic sensation, add some plant-based whipped cream or homemade ice cream together with the berries.
As mentioned above, cinnamon and various seeds can greatly alter the food experience of pancakes. Experiment and find out what works for you.
Adding seeds will increase the nutritional value even further. But the listed seeds provide nothing but beneficial high quality nutrients, so if you have room for a bit more nutrients, go ahead.
nutrients
- Protein 82g
- Total Carbohydrates 75g
- Fiber 28g
- Fat 20g
- Energy Intake 700 – 800 Calories
- Energy Per Unit of Nutrients ~ 8
- Satiety Range 51 to 65
the coach perspective
The same coach perspective from our very first plant-based high-protein pancake recipe applies here, too.
These pancakes can be as hedonistic and indulgent as they can be protein-rich and stuffed with amazing nutrients, taste, and crispy, dreamy taste adventures.
In other words, do not overlook just how health, fitness, and body composition-friendly you can make your pancake dream.
Or how low they can become on protein and high in energy if you stuff them full of flour, butter, and olive oil and skip the protein powder.
Our first gluten-free, high-protein, plant-based pancake meal delivered on satiety, protein, and taste. But you can easily fine-tune both recipes and end up with a more diverse nutritional profile, which is what I did here.
Almost the same amount of energy, but quite a bit more protein. This version of our high-protein pancake-dream does make use of rye flour, which contains gluten, so replace the rye if you need it to be gluten-free.
I will repeat myself from our first recipe because this is worth repeating and never forgetting about.
You could add much more flour than what we are using, and that is usually how pancakes and waffles are made.
Standard recipes can pack 3 to 4 times as much flour as our high-protein pancakes do, with ease.
But doing so will add a ton of carbohydrates and energy to your pancakes, skewing the nutritional content to a far lower satiety score since the protein and nutritional content to energy ratio will decrease rapidly.
Tweak one.
If you are looking to up the hedonistic sensation, add some plant-based whipped cream or homemade ice cream together with the berries.
Just like with our oats.
As mentioned above, cinnamon and various seeds can greatly alter the food experience of pancakes, too.
Experiment and find out what works for you.
Adding seeds will increase the nutritional value even further.
But the listed seeds provide nothing but beneficial, high-quality nutrients, so if you have room for a bit more nutrients, go ahead and see if you prefer your pancakes with a pinch of seeds added into them.
Tweak two.
Another adjustment for this powerhouse breakfast could be to reduce the amount of soy milk in your protein drink and the amount of protein. After all, today’s pancake breakfast option is loaded with protein and a high SPC range.
But, then again, the more protein you get in your breakfast, the less likely you are to overconsume foods later in the day.
Not to mention that you are providing your body with all the building blocks it needs for better health, fitness, and body composition outcomes.
Tweak three.
Turn rolled oats into your own affordable and super-nutritious flour.
Put 100 grams or more of rolled oats in a mixer, run it until it’s a perfect flour. Easy as pie, extremely affordable, and full of the same beneficial nutrients as rolled oats.
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. 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
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.
All Fitness Modalities Matter As They Provide Unique Benefits.
All fitness modalities provide a big overlap of benefits & unique health & fitness outcomes. Training across all modalities makes you fitter & healthier. It will not hold you back.
Coach Mike, Strength By Fitness.
Welcome to another fact-based article from Strength By Fitness. today, we are taking a look at the beneficial outcomes of strength training together with aerobic exercise relative to doing just one of them.
Plant-based Protein Balls. Health & Fitness Friendly High-protein, SPC snack.
Plant-based Protein Balls. Rich in nutrition, high in protein and SPC. Yet indulgent & tasty. Another Strength By Fitness winner.
SPC 55, Protein 65, healthy fats & fibers, prep, cook, and store in the freezer.
BBQ Seitan Salad, Served With Lemons. High SPC & Protein.
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.
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.