53g protein
1 meal
Strength By Fitness Recipes
High-protein, Oat Bowl, Version III.
A health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Nothing much to say about another high-quality oat bowl that is as rich in quality protein as it is loaded to the brim with micronutrients, courtesy of all those whole plant-based food items.
It´s the perfect breakfast, or post-workout meal, quick, affordable, and made complete with nothing but quality nutrients. Soak the oats and chia seeds, 20 minutes is ok, but if you wish to be on top of things you can soak both oats and chia seeds over night.
Ingredients
50 grams of Rolled oats
Sprinkle of nuts ( 20 grams )
5 grams of flax seeds
5 grams of time released chia seeds
10 grams of pumpkin seeds
Pinch of cocoa
Splash of cinnamon
40 grams of protein powder
1 dl of Enriched soy milk, or plant-based yoghurt.
100 grams of frozen berries
Tap water
optional
20 grams of coconut oil
If you want to make it sweeter and more hedonistic, you can add a pinch of allulose
cook, prep & plan
Nothing fancy going on here, just another high-protein oat bowl, loaded with health promoting fiber, protein and healthy, plant-based micronutrients, fats and quality carbs.
Soak oats and chia seeds for 20 minutes, or overnight.
Grind the flax seeds in a food processor, or manually grind them. This allows your body to absorb the nutrients of the flax seeds in a much better way.
Add all seeds, nuts and oats in a bowl. Add cocoa and cinnamon and mix until satisfied.
Add protein powder and soy milk, stir.
Finally, add those tasty, yummy, micronutrient loaded berries on top.
If you want to go fancy, quickly heat that coconut oil if you want to add it to your breakfast bowl and pour it on top of your breakfast bowl of oats, nuts and berries.
Tap water is the final addition, depending on the consistency you prefer, so if its as thick and yummy as you like it, no need to add any tap water, if its to thick, add more tap water.
Easy as pie good folks.
Enjoy
nutrients
- Protein 53g
- Total Carbohydrates 53g
- Whole Plant-Based Carbohydrates 53g
- Fiber 18g
- Added Sugar 0g
- Fat 28g
- Energy Intake 658 Calories
- Satiety Range 41 to 50
the coach perspective
I added allulose as an option for this protein-packed oat bowl. I do not use or recommend sweeteners. But not everyone is wired the same way, so if it helps you enjoy your healthy food habits go at it and add a pinch of allulose to your high-protein oat bowl.
Just be honest with yourself, is the added sweetness making food to tasty for you? As in, is it turning your meals into a hedonistic treat that makes you want to over eat, step away from the sweeteners and do what I do, which is enjoy the natural sweetness of the berries and the plant-based foods themselves.
With that said, if it makes you stay on track and eat nothing but high-protein, high-fiber, high-satiety foods feel free to enjoy your non sugary sweeteners together with your healthy, nutritionally complete, high-protein foods.
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
strength by fitness
podcasts
recent articles
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.
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.
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.