by MikeandMida | Apr 20, 2025 | Plant-Based, All Recipes, Fiber Rich, SPC
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.
by MikeandMida | Apr 12, 2025 | Plant-Based, All Recipes, Fiber Rich, SPC
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.
by MikeandMida | Apr 7, 2025 | All Recipes, Healthy Fats, Plant-Based, SPC
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.
by MikeandMida | Apr 3, 2025 | Coaching Wisdom, Exercise Science, Nutritional Science, SPC
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.
by MikeandMida | Mar 31, 2025 | Coaching Wisdom, Books, Exercise Science, Lifestyle, Nutritional Science, Psychology
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.
by MikeandMida | Mar 17, 2025 | Coaching Wisdom, Lifestyle, Nutritional Science, Omnivore, Plant-Based, SPC
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.
by MikeandMida | Mar 8, 2025 | Plant-Based, All Recipes, Healthy Fats, SPC
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.
by MikeandMida | Feb 22, 2025 | Plant-Based, All Recipes, Lower Carb, SPC
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.
by MikeandMida | Feb 21, 2025 | Plant-Based, All Recipes, Coaching Wisdom, Curated SPC Meals, Healthy Fats, Lower Carb, Nutritional Science, SPC
On this page you can enjoy a curated list of Strength By Fitness highest plant-based satiety range, in short SPC, meals, and ranked individual food items. All meals listed on this page are nutritionally rich, and versatile, very high-protein & at the top of the SPC range for healthy, nutritionally rich plant-based meals.
In other words, these meals are pretty much as good as it gets when it comes down to a healthy food life that will correlate with better food habits, health and fitness outcomes.
Enjoy
Coach Mike
by MikeandMida | Feb 1, 2025 | Coaching Wisdom, Lifestyle, Nutritional Science, Omnivore, Plant-Based
A high-protein intake, based on current scientific knowledge, and why it is universally good for your health, and body composition, no matter your gender, age, or fitness status And this is why this flawed high-protein article from the Independentend is such a disappointment,
by MikeandMida | Jan 27, 2025 | Plant-Based, All Recipes, SPC
This is a tasty protein rich, potato lentil wrap dream. As delightfully yummy as it is health & fitness-friendly. Providing you with the best of both worlds.
In this plant-based wrap meal, you will find deliciously fried potatoes chopped up in small cubes, spices, protein-rich lentils, and vegan mince. Our wrap also provides tomatoes, lettuce, green, yellow, and red peppers, unsweetened vegan yogurt, some mushrooms, and garlic.
65g of Protein per meal makes it a protein powerhouse, but I would recommend you double up on the ingredients if you want to serve it as dinner for two. SPC 66 to 80.
In this plant-based wrap meal, you will find deliciously fried potatoes chopped up in small cubes, spices, protein-rich lentils, and vegan mince. Our wrap also provides tomatoes, lettuce, green, yellow, and red peppers, unsweetened vegan yogurt, some mushrooms, and garlic.
65g of Protein per meal makes it a protein powerhouse, but I would still recommend you double up on the ingredients if you want to serve it as dinner for two.
by MikeandMida | Jan 27, 2025 | Plant-Based, All Recipes, SPC
This is one of the most SPC-filling, high-protein meals we have ever created here at Strength By Fitness. Stuffed full of taste, richness, texture, nutrition, satiety, yum, and protein. Keep in mind that with 130+ grams of protein, this meal is big enough for 2 servings, for most people.
SPC 66 to 80.
by MikeandMida | Jan 26, 2025 | Plant-Based, All Recipes, Gluten-Free, SPC
This is such a tasty, and nutritionally rich tofu plate.
You have Vegan Mince, A sliced up Lemon, Roasted Tofu Cubes & Edamame beans rounding out a diverse experience in taste, and nutrients. As always with Strength By Fitness recipes, this one is loaded with protein and nutrients per unit of energy. As such it is providing that high SPC sensation that is so powerful and rewarding for better health, fitness and body composition outcomes.
This recipe is taken straight from our first Strength By Fitness High-SPC Food Book STYRKA, Volume One, and it will provide roughly 87 grams of protein per serving, and a SPC range of 66 to 80.
by MikeandMida | Jan 13, 2025 | All Recipes, Plant-Based
The Original Breakfast Bowl. Oatmeal + seeds, soy milk, pea protein powder.
Study ingredient volume and adapt future servings with a personally tailored SPC score that provides you with the protein and nutrient-to-energy ratio that you need.
From our first Strength By Fitness Food Book STYRKA, Volume One.
by MikeandMida | Dec 28, 2024 | All Recipes, Healthy Fats, Plant-Based
A tasty Swedish vegan meatball dish of wonders and yum. This is a slightly different approach to the other vegan meatballs we published in our first plant-based food & recipes book.
48g Protein, 27g fiber, 99g carbs, no added sugar. Satiety range 51 to 65.
by MikeandMida | Dec 27, 2024 | All Recipes, Gluten-Free, Healthy Fats, Plant-Based
Our tasty nuts, peppers, and pasta salad are meant to be served cold. It is made complete with summer fresh tomatoes and roasted peppers, but feel free to use any of your favorite veggies because they will work just as well.
This salad delivers a whopping 227 grams of protein and almost 200 grams of fiber!!.
by MikeandMida | Dec 18, 2024 | Coaching Wisdom, Lifestyle, Nature, Nutritional Science, Omnivore, Plant-Based
The real issue with animal-based high-protein food choices is not about your individual health, nor is nutritional deficits. Assuming that you are in fact eating a healthy, nutritionally complete high-protein, high-satiety diet.
The issue is the planetary impact and indirect harm to all human beings.
by MikeandMida | Dec 4, 2024 | Plant-Based, All Recipes, Fiber Rich, Gluten-Free, SPC
Gluten-free, edamame pasta with vegan mince. 100 grams of protein, and a satiety range of 66 to 80 makes this a winner.
1 or 2 servings.
by MikeandMida | Dec 3, 2024 | All Recipes, Gluten-Free, Plant-Based
Welcome back to a tasty, yet basic and easy-to-make Edamame Spaghetti Salad. This might not sound like it could end up as a protein powerhouse, but hey, it is a Strength By Fitness recipe, so it is, of course, loaded with taste, health and fitness-friendly ingredients, satiety, and protein
Roughly 646 calories and 76 grams of protein, and a satiety range of 66 to 80 with 40+ grams of fiber!
Enjoy.
by MikeandMida | Dec 3, 2024 | Plant-Based, All Recipes, Healthy Fats, SPC
Time for our second high-protein recipe. This time we have bumped the protein content to 90 grams without increasing total energy by much at all.
Enjoy the meal and stay healthy fit, and let us know which pancake recipe taste better.
