164g protein 

5-12+ meal 

Strength By Fitness Recipes

 

Higher-SPC, High-Protein Bread Made at Home.

A health & fitness friendly high-protein SPC meal from Strength by Fitness.

The meal 

 

Welcome to Strength By fitness first of many nutritionally rich, higher-protein, higher-SPC breads that are rich in nutrients per unit of energy. In our first homemade bread recipe, we are going with a traditional, but protein and fiber-rich banana bread. If you are in the mood for a high-fiber, high-protein bread with a high-SPC range and lots of micronutrients per unit of energy, that’s not a banana bread, simply remove the bananas. The rest of the recipe will provide you with an amazingly tasty, and nutritious bread anyway.

 

Ingredients

40g Chia seeds
35g psyllium husk powder
200g Rolled oats
20g Peanuts
50g Pumpkin seeds
50g sunflower seeds
40g Dried dates
10g Raisins
50g Flax seeds
Pinch of salt
Pinch of cinnamon
Pinch of cacao
400ml water
1 tbsp olive oil
1 teaspoon baking soda
4 whole bananas
2 Carrots
100g of plant-based protein powder

Optional.

For those willing to walk on the darker side of a higher-SPC bread, add the following hedonistic ingredients that will make nutritional content and SPC worse while making the bread even tastier and more hedonistic ( a more hedonistic creation with a lower-SPC makes it undeniably worse for your healthy habits. Not an issue when its the atypical choice. But that’s why these two ingredients are optional ).

4 tablespoons of vegan butter.
1 teaspoon vanilla extract.

This is the book cover for our first Strength By Fitness book in our book series, "STYRKA Volume One, Plant-based Satiety & Protein".

cook, prep & plan

First of all, let your chia seeds soak overnight. Ground your flax seeds properly so your body can absorb the nutrients.

Prepare your ingredients. Line a loaf tin with baking paper, and or lightly grease with vegan butter.

Preheat your oven to roughly ~ 180°C

Grind your rolled oats in a mixer. This turns them into perfect, nutritious flour.

You can skip the above rolled oats step and simply use 200 grams of whole rolled oats as they are if you prefer your bread to be denser, less moist, and more rough and tough.

Or why not go half and half? Grind half and use 100g as they are.

Mash your banana with a fork or use the same grinder.

Place the chia seeds, rolled oats (ground or not ), psyllium husk, nuts, seeds, banana, and other ingredients, plus salt, into a large bowl.

Stir to combine.

Pour in the water and olive oil and mix well.

Once done.

Scrape the mix into your tin.
And leave it to soak for a minimum of 30 minutes, up to 4 to 5 hours.

Finally, after that soaking phase, it’s time to bake your bread.

Adjust the oven rack to a lower position and preheat the oven to roughly ~ 180°C.

Pro tip.
Lowering the oven rack makes it less likely that the top of your bread will brown and harden too early.

Bake for 60 minutes, give or take.
Remove the bread from the tin and bake it for another 15 or so minutes.

Remove it from the oven and allow your creation to cool completely before slicing it up.

Store your sliced up bread in the fridge. Warm each slice gently for a few seconds in the microwave before serving. Or thaw the needed slices at room temperature.

nutrients

  • Protein 164g
  • Total Carbohydrates 319g
  • Fiber 136g
  • Fat 94g
  • Energy Intake 3100 to 3200 Calories
  • Energy Per Unit of Nutrients ~ 16
  • Satiety Range 51 to 65
Strength By Fitness first berry dream, high protein, high fiber, low carb smoothie recipe. Rich in taste and micronutrients. Available in our book STYRKA Volume One.

the coach perspective

Coach tip for fruit and berries.

Freeze your ripe bananas. Take them out and microwave gently before you mash them up.

Like with all frozen foods, fruit and berries, this changes some nutritional stuff and qualities, but not for the worse. frozen fruit and berries actually maintain their nutrition much better than fruit and berries that are left to overripe.

Best of all, it means that you always have bananas or any other whole fruits at home.

Now, I already mentioned how you can make this bread by removing the bananas entirely. So that´s a pretty solid coach tweak right off the bat.

Yes, there are antinutrients in bananas, so that´s a valid reason for removing them, at times. Then again, those anti-nutrients do not negate all the nutritious benefits of any ingredients in this bread, nor from the bananas themselves. So it is just one option for people who worry about things such as that.

Personally, I do not, and my wife and I consume bananas on the regular, not like our daily apples, but on the regular.

Remember, antinutrients in bananas do not prevent your body from absorbing all of the beneficial nutrients in other greens, fruits, and berries. its just going to be a lower absorption.

That’s all.

 

Tweak 1, saying no to the dried fruits.

For tweak one, get rid of the raisins and dried dates.
Do not get me wrong, raisins and dried dates are two amazingly tasty, hedonistic fruit feasts for the senses. But, like all dried fruits, they contain less water and more sugar content than their whole fruit siblings.

So by removing both we reduce the hedonistic tendencies of our bread, which improves adherence to healthy, higher-SPC food habits. Plus, we reduce the natural sugar content, and thus raise total SPC a little bit.

This makes this a very sensible first tweak for health-conscious people or diabetics

Having said that, they combined make this bread way more tasty, fruity, and juicy, and both raisins and dried dates provide plenty of nutrients too.

Tweak 2, whole fruit.

Instead of raisins and dried dates, you could add other whole fruits, try a sliced-up orange, for instance. SPC is high, and the meaty texture provides sweetness and chewability to your bread. Not to mention, plenty of micronutrients.

Tweak 3, more carrots

Carrots provide plenty of moisture and delicious nutrition all on their own, so grind down a few more carrots if you wish to have a smoother, more moist, and easier on the senses bread.

Once again, this will also provide plenty of good, higher-SPC nutrients. Finally, play around with all the grains and seeds if you wish. This has the potential to dramatically alter the eating experience of this bread, and you can make it much cake-like, or even denser and nutritious, depending on whether you increase or decrease the amount of seeds and grains.

Optional.

Serve with a chia pudding and cacao. Or our high-protein ice cream, or some vegan whipped cream, or a plant-based yoghurt/oatgurt.

Please note, like all breads, energy per unit of nutrient will always be on the higher side, even for this nutritiously rich, homemade bread with its very robust 51 to 65 SPC range.

But that´s not a problem, you do not bake a superb bread like this to only eat that and nothing else, now do you? No, bread is supposed to be an addition to your meal, or a healthy limited snack.

So slice it up, store your slices in the freezer, and have a slice or two, 3 or 4 over several days. Just do not sleep on how crazy nutritious Strength By Fitness, high-protein, higher-SPC bread is.

 

Precious, tasty, high-protein, nutritionally rich, higher-SPC bread baked at home. One of many such homemade bread recipes from Strength By Fitness

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

The more protein people eat the better their health outcomes.
RT + Protein beats RT only. Strength By Fitness
Strength By Fitness. Get unlimited human led online coaching during 12 months for only 900€. Covers, health, fitness, habits, and nutrition.

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.

Global estimation of dietary micronutrient inadequacies: a modelling analysis – The Lancet Global Health

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.

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.

read more
BBQ Smashed Potatoes, Beans, Veggies & Mince.

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.

read more
Roasted edamame beans with berries & whole fruit.

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.

read more
Homemade Oats & Banana Protein Bars

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.

read more
High-protein and endurance athletes.

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.

read more

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.

Copyright 2025 Strength By Fitness.