Our Top Ranked Plant Based SPC & High Protein Food Guide

On this page you can enjoy a curated list of Strength By Fitness highest plant-based satiety range meals ( in short SPC ), we have also added a weighted ranking for individual plant-based food items. Scroll down below our top meal list to find our individual plant-based 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
Coaches Mike & Mida

We Have Many More SPC Meals. So Check Them All Out.

Curated Plant-Based Meals Sorted by Satiety Range & Nutrients

Healthy food habits, nutritionally rich, high in protein and SPC provide better health, fitness and body composition outcomes. Get coached by Strength By Fitness at strengthbyfitness.com ,or simply read our articles and enjoy our recipes. In the image we can see a beautiful drawing of a broccoli head.

BBQ Seitan, Lemon Salad, 1-2 Servings.

Protein 114g
Total Carbohydrates 45g
Fiber 23g
Fat 11g
Energy Intake 700 – 800 Calories
Satiety Range 81 to 100

Smashed BBQ potatoes make for a very nutritious meal and a delicious experience. Recipe from Strength By Fitness.

Smashed BBQ Potatoes, 1-2 Servings.

Protein 70g
Total Carbohydrates 97g
Fiber 48g
Fat 14g
Energy Intake 700-800 Calories
Satiety Range 66 to 80

Edamame Pasta. SPC 66 to 80. Protein 107g. High-protein recipe from Strength By Fitness.

Edamame Pasta, 1-2 Servings.

Protein 107g
Total Carbohydrates 100g
Fiber 51g
Fat 9g
Energy Intake 800 – 900 Calories
Satiety Range 66 to 80

Sweet potato, vegan mince meal. SPC 66 to 80. Protein 138g. Strength By Fitness Recipe.

Sweet Potato, Vegan Mince. 1-2 Servings.

Protein 138g
Total Carbohydrates 175g
Fiber 97g
Fat 25g
Energy Intake 1400 – 1500 Calories
Satiety Range 66 to 80

Peppers , Pasta Salad. SPC Range 66 to 80. Protein 227g, Energy 2300. Servings 2 to 4. Strength By Fitness

Peppers, Pasta Salad, 2-4 Servings.

Protein 227g
Total Carbohydrates 269g
Fiber 181g
Fat 46g
Energy Intake 2300 – 2400 Calories
Satiety Range 66 to 80

Higher SPC. and protein rich meals provide vastly better health, fitness and body composition outcomes. Strength By Fitness. In the image we can see 4 tasty, whole oranges.

Potato Delight Lentils Wrap. 1-2 Servings.

Protein 65g
Total Carbohydrates 136g
Fiber 30g
Fat 17g
Energy Intake 900 – 1000 Calories
Satiety Range 66 to 80

Plant-based Lasagna Dream. A plant-based high-protein recipe from Strength By Fitness. Suitable for one or two servings. Visit strengthbyfitness.com for more high-protein SPC meals, read articles and get fact-based coaching.

Plant-based Lasagna Dream. 2-3 Servings.

Protein 172g
Total Carbohydrates 161g
Fiber 48g
Fat 32g
Energy Intake 1500 – 1600 Calories
Satiety Range 66 to 80

Roasted Tofu Lemon Cube Meal. 1 Serving, SPC 66 to 80. Protein 87g. A Strength By Fitness Recipe.

Roasted Lemon Tofu Cube Meal. 1-2 Servings.

Protein 87g
Total Carbohydrates 66g
Fiber 27g
Fat 17g
Energy Intake 700 – 800 Calories
Satiety Range 66 to 80

Dry roasted edamame beans pack a serious protein and fiber punch.

Roasted Edamame Beans with Fruit, Coconut & Berries. 1-2 Servings.

Protein 71g
Total Carbohydrates 77g
Fiber 42g
Fat 12g
Energy Intake 700-800 Calories
Satiety Range 66 to 80

Amazing home made high-protein, SPC ice cream. Plant-based, healthy, nutritionaly rich and satiating. Recipe from Strength By Fitness. Eating healthy is really fun and tasty.

Home Made Ice Cream, V02. 1-2 Servings.

Protein 70g
Total Carbohydrates 35g
Fiber 13g
Fat 15g
Energy Intake 500 – 600 Calories
Satiety Range 51 to 65

Strength by Fitness high-protein pancakes. 80+ grams of protein, 51 to 65 SPC range. Nutritionally rich.

High-Protein Pancakes With Blueberries. 1-2 Servings.

Protein 82g
Total Carbohydrates 75g
Fiber 28g
Fat 20g
Energy Intake 700 – 800 Calories
Satiety Range 51 to 65

Strength By Fitness Protein Filled Power Balls makes for a tasty SPC treat, providing a good amount of indulgent nutrients, Just a bit too indulgent and energy rich to be turned into a proper meal. But whisk them together, freeze and store for those sweet but healthy treats.

SPC Snack: Protein Balls. 2-8 Servings.

Protein 65g
Total Carbohydrates 87g
Fiber 32g
Fat 22g
Energy Intake 800 – 900 Calories
Satiety Range 51 to 65

Home made, high-protein, higher-SPC protein bars. Berrie, fruit and oats. Recipe by Strength By Fitness.

SPC Snack: Protein Bar, Oat, Fruit & Berries. 2-8 Servings.

Protein 115g
Total Carbohydrates 282g
Fiber 67g
Fat 22g
Energy Intake 1800-1900 Calories
Satiety Range 51 to 65

“Our curated SPC meals & ingredient lists are weighted by satiety range first, & within that range, our coach team ranks each meal & food item according to nutritional importance relative to each other.

Coach Mike, Strength By Fitness

Curated Individual Meal Items Sorted by SPC Range & Nutrients

Vegan Mince, Quorn based instead of soy actually comes out slightly ahead for protein, and fibre per unit of energy. So SPC is slightly better than the amazing Soy based mince. Vegan quorn products are based on mycoprotein instead of soy pea protein.

Vegan Mince ( Quorn ), nutrients per 100g

Protein 15g
Carbohydrates 8g
Fiber 6g
Fat 2g
Satiety Range 81 to 100

Vegan soy mince is another amazing plant-based high-protein choice, and it provides a high level complete protein. Illustrations, recipes, coaching, and fact-based content from Strength By Fitness. Ranking plant-based higher SPC food items.

Vegan Mince ( Soy ), nutrients per 100g

Protein 15g
Carbohydrates 10g
Fiber 4g
Fat 1g
Satiety Range 81 to 100

Vegan chicken bits made from Quorn instead of soy. Quorn is based on mycoprotein. A versatile plant-based protein like textured soy, rich in protein and satiety ( SPC ).

Vegan Chicken ( Quorn), nutrients per 100g

Protein 14g
Carbohydrates 9g
Fiber 8g
Fat 1g
Satiety Range 81 to 100

Plant-based, high-SPC food items from Strength By Fitness. Red kidney beans pack a punch with a good ratio of satiety per calorie, protein, micronutrients, and fiber versus energy. In the image we can see red kidney beans on a plate, in a modern kitchen, This is the unsweetened 100 SPC option.

Red Kidney Beans, No added salt or sugar, nutrients per 100g

Protein 5g
Carbohydrates 6g
Fiber 6g
Fat 0g
Satiety Range 81 to 100

Butter beans is another protein packed, nutrient filled SPC powerhouse. It´s one of many beans Strength By Fitness make use of as secondary protein sources in our meals. In the image we can see a white bowl filled with tasty butter beans in a white colored kitchen.

Butter Beans, No added salt or sugar, nutrients per 100g

Protein 5g
Carbohydrates 6g
Fiber 5g
Fat 0g
Satiety Range 81 to 100

Red kidney beans in brine is a great high SPC food choice, but SPC is lower than the sugar and salt free version. Due to a difference in carbohydrate and sugar content, salt, and fat. Strength By Fitness coaching, health, fitness, and high-protein, high-SPC meals, and recipes. In the image we can see a close up of red kidney beans in brine being served in a white bowl.

Red Kidney Beans in Brine, nutrients per 100g

Protein 7g
Carbohydrates 10g
Fiber 6g
Fat 1g
Satiety Range 81 to 100

Lentils is another higher SPC food item in Strength By Fitness amazing high SPC curated list for individual food items, and complete meals</p>
<p>Rich in protein, micronutrients, and fiber lentils is a very health, and fitness friendly food staple that combines great nutritional value with affordability and positive health outcomes..

Lentils, no added salt, nutrients per 100g

Protein 5g
Carbohydrates 7g
Fiber 5g
Fat 0g
Satiety Range 81 to 100

Edamame Beans, nutrients per 100g

Protein 5g
Carbohydrates 5g
Fiber 2g
Fat 2g
Satiety Range 81 to 100

Unsweetened soy milk is another amazing 100 SPC food item. Unlike water and black coffee it also provide some macro nutrients on the same level as cow milk. Illustration, coaching, and data from Strength By Fitness. Visit strengthbyfitness.com for our fact-based articles on health, food, and fitness. Enjoy our healthy, nutritionally rich SPC meals, train well, and get coached. In the image we can see a tall glass of unsweetened soy milk.

Unsweetened Soy Milk, nutrients per 100g

Protein 3g
Carbohydrates 0g
Fiber 1g
Fat 1g
Satiety Range 81 to 100

Rhubarb is another very versatile garden plant you can turn into a wide arrray of healthy, higher-SPC meals. Or hedonistic treats.

Rhubarb, nutrients per 100g

Protein 1g
Carbohydrates 5g
Fiber 2g
Fat 0g
Satiety Range 81 to 100

Broccoli, nutrients per 100g

Protein 3g
Carbohydrates 2g
Fiber 3g
Fat 0g
Satiety Range 81 to 100

Spinach is not just for popey. Its a good higher SPC source of micronutrients with a low amount of total energy. Like so many other higher SPC veggies you can also find some amount of fiber, and protein in spinach. Its not a main source of protein, but all veggies and beans are good nutritionally rich secondary sources of protein. In the image we see a bowl of spinach placed in front of a window.

Spinach, nutrients per 100g

Protein 3g
Carbohydrates 4g
Fiber 2g
Fat 0g
Satiety Range 81 to 100

Sprouted Mung Beans, most beans and lentils are great nutritional additions to a plant-based meal. Outside of edamame beans I would not call them high in protein. But beans are excellent all around nutritionally rich food choices. Illustration, data, and coaching, Strength By Fitness. In the image we can see a bowl of mung beans in a white bowl on a white table. strengthbyfitness.com for a life of better health, food, and fitness.

Sprouted Mung Beans, nutrients per 100g

Protein 3g
Carbohydrates 6g
Fiber 2g
Fat 0g
Satiety Range 81 to 100

Tofu, Low Fat, Low Carb, nutrients per 100g

Protein 8g
Carbohydrates 0g
Fiber 0g
Fat 3g
Satiety Range 81 to 100

SPC food items from Strength By Fitness. Black Coffee provides good micronutrients and no macronutrients, couple this with its positive health impact and you have a perfect SPC of 100 in the context of eating nutritionally rich, high-protein foods. Just like water, and unsweetened soy milk.

Black Coffee, nutrients per 100g

Protein 0g
Carbohydrates 0g
Fiber 0g
Fat 0g
Satiety Range 81 to 100

Leafy greens provide micronutrients and food volume with very little energy. As such it manages to reach 100 SPC as a healthy addition to pretty much every meal. Illustration, data, and coaching from Strength By Fitness. In the image we can see a mix of leafy greens on a white table.

Mix of Leafy Greens, nutrients per 100g

Protein 2g
Carbohydrates 3g
Fiber 2g
Fat 0g
Satiety Range 81 to 100

Cauliflower is one of many high SPC food items you should include in your meals. Loaded with nutrients for a very low unit of energy. Strength By Fitness provides fact-based coaching for a better and healthier food, and fitness life. In the image we can see a plate of cauliflower in a modern kitchen

Cauliflower, nutrients per 100g

Protein 2g
Carbohydrates 5g
Fiber 2g
Fat 0g
Satiety Range 81 to 100

High-SPC veggies like celery provide plenty of micronutrients, food volume, and satiety with some small trace amounts of fiber, and protein, and a very low unit of energy. This make veggies such as celery a wonderful addition to a high-protein, high SPC meal. Strength By Fitness, train well, get coached, read an article. In the image we can see a handful of celery in a beautiful white room, right before a window, waiting to be prepped, cut and consumed.

Celery, nutrients per 100g

Protein 1g
Carbohydrates 3g
Fiber 2g
Fat 0g
Satiety Range 81 to 100

Whole tomatoes, plant-based higher SPC food items for a healthier lifestyle. strengthbyfitness.com train well, get coached, read an article. In the image we can see a dozen or so red tomatoes laying in front of a large window in a clean, and fresh room

Tomatoes, nutrients per 100g

Protein 1g
Carbohydrates 2g
Fiber 1g
Fat 0g
Satiety Range 81 to 100

Lettuce is another high Satiety range veggie with a lot of good micronutrients, and not much energy at all despite a large food volume. In the image you can see a beautiful, large, green lettuce head. Health, Food, Habits, and Fitness coaching from Strength By Fitness.

Lettuce, nutrients per 100g

Protein 1g
Carbohydrates 3g
Fiber 1g
Fat 0g
Satiety Range 81 to 100

Whole Strawberries, Fresh or Frozen, nutrients per 100g

Protein 1g
Carbohydrates 4g
Fiber 3g
Fat 1g
Satiety Range 81 to 100

Aubergine veggies makes for a great addition to any high SPC meal after a quick grilled session in the sandwich maker. Tasty with a unique sandwichi like meaty texture and a nice high SPC coupled with good micronutrients, some fibers and very little energy. In the image you can see a white bowl with a handful of aubergines placed on a white wodden bench, right in front of a white wall.

Aubergine, nutrients per 100g

Protein 1g
Carbohydrates 4g
Fiber 2g
Fat 0g
Satiety Range 81 to 100

Super Vegan Protein, My Wellness. Illustration, data, and coaching from Strength By Fitness. Visit strengthbyfitness.com read our articles, enjoy our high-protein, SPC meals, and recipes. Get coached, train well. In the image we can see a bowl of super vegan protein and blueberries.

Super Vegan Protein, My Wellness, nutrients per 100g

Protein 67g
Carbohydrates 18g
Fiber 11g
Fat 4g
Satiety Range 66 to 80

Dry Roasted Edamame Beans, nutrients per 100g

Protein 46g
Carbohydrates 42g
Fiber 29g
Fat 5g
Satiety Range 66 to 80

Edamame Pasta, nutrients per 100g

Protein 38g
Carbohydrates 40g
Fiber 30g
Fat 6g
Satiety Range 66 to 80

Plant-based food items ranked by SPC from Strength By Fitness. Seitan is protein rich, and with little carbohydrates and fat. Visit strengthbyfitness.com for our fact-based articles, high-protein, SPC meals, train well, and get coached.

Seitan, nutrients per 100g

Protein 21g
Carbohydrates 4g
Fiber 1g
Fat 1g
Satiety Range 66 to 80

Not all tofu is created equally. Pay attention to the amount of fat in it since that will alter the SPC. Illustration, data, meals, and coaching from Strength By Fitness. Visit strengthbyfitness.com for our fact-based coaching, articles, high-protein, higher SPC meals. In the image we can see a cube of tofu and some leafy greens.

Tofu, Standard, nutrients per 100g

Protein 16g
Carbohydrates 0g
Fiber 0g
Fat 8g
Satiety Range 66 to 80

Sweetened Soy Milk, nutrients per 100g

Protein 3g
Carbohydrates 3g
Fiber 0g
Fat 2g
Satiety Range 66 to 80

Whole raspberries is another berry powered nutritional powerhouse with a very solid 50ísh SPC range. With a higher amount of fiber than most berries, traceable amounts of protein and fats raspberries is a tasty addition to every high-SPC food plan. In the image we can see a closeup of a white bowl filled with raspberries. Strength By Fitness, train well, get coached, read an article.

Raspberries, Fresh or Frozen, nutrients per 100g

Protein 1g
Carbohydrates 7g
Fiber 6g
Fat 1g
Satiety Range 66 to 80

Blueberries are rightfully popular as a tasty nutritional powerhouse. But lingonberry might be thest berry of them all. It´s SPC score is very high, and the nutritional content per unit of energy is on par with blueberries. Buy them fresh or frozen and mix them with your oat bowl, in a salad, with your protein ice cream, pancakes, or any other meal you fancy. Or why not replace the blueberries in your next round of protein balls.

Lingonberries, nutrients per 100g

Protein 3g
Carbohydrates 14g
Fiber 6g
Fat 0g
Satiety Range 51 to 65

Frozen Veggie Mix. Frozen veggies provide the same, if not better nutritional content per unit of energy as fresh veggies, but all-year-round, freshness, and often for less money than fresh veggies. This should make frozen veggies a corner stone in every healthy fit living persons freezer. Higher SPC, more micronutrients, what´s not to like. In the image we can see a bunch of frozen veggies having ended up in a tasty soup bowl and ready to be devoured.

Frozen Veggies Mix, nutrients per 100g

Protein 2g
Carbohydrates 11g
Fiber 2g
Fat 0g
Satiety Range 51 to 65

Blueberries are like all other berries a terrific plant-based addition to every healthy living persons food choices. Higher in SPC, loaded with health promoting micronutrients, quality energy and some fibers. In the image we can see a bowl of blueberries right next to a window

Whole Blueberries, Fresh or Frozen, nutrients per 100g

Protein 1g
Carbohydrates 9g
Fiber 2g
Fat 0g
Satiety Range 51 to 65

Chia seeds are loaded with high quality nutrients such as protein, and fiber, micronutrients, and healthy fats like omega 3 in high amounts. But you need to soak chia seeds to time release them so our bodies can absorb its nutrients. Strength by fitness for a healthier, fitter you. In the image we can see a tall glass made up from layers of chia seeds, and protein infused soy milk.

Chia Seeds ( Needs to be soaked ), nutrients per 100g

Protein 19g
Carbohydrates 0g
Fiber 36g
Fat 35
Satiety Range 51 to 65

Standard whole potatoes provide ok satiety, food volume, micronutrients, and good carb based energy. As such it is an excellent foundation to build high-protein plant-based meals around. strengthbyfitness.com for fact-based articles, and coaching, across health, food, and fitness. We also provide high-protein SPC meals and recipes. In the image we can see a chunk of whole potatoes in someone's kitchen.

Whole Potatoes, nutrients per 100g

Protein 1g
Carbohydrates 9g
Fiber 1g
Fat 0g
Satiety Range 51 to 65

Like whole apples, oranges is a fruit that fits right into a healthy, nutritionally complete higher SPC food life. You will find juicy fibers, and carbs and delicious micronutrients with each orange. Including vitamin C. In the image we can see a delicious looking bowl of whole oranges resting right in front of large window.

Orange, nutrients per 100g

Protein 1g
Carbohydrates 12g
Fiber 3g
Fat 0g
Satiety Range 51 to 65

Peanut Powder is another form of processed peanuts, this time, unlike peanut butter you end up with a higher amount of nutrient per unit of energy. So the SPC score is higher. In the image we can see a tall glass with layers of peanut powder, protein infused soy milk, and raw nuts.

Peanut Powder, nutrients per 100g

Protein 46g
Carbohydrates 38g
Fiber 8g
Fat 12g
Satiety Range 51 to 65

Flax seeds like chia seeds are micro nutritional powerhouses. Flax seed contain less fat, fiber, and protein compared to chia seeds. But they both provide a wide array of good micronutrients, so we suggest most clients to include both since they complement each other. You need to grind flax seeds before you consume them.

Grinded Flax Seeds, nutrients per 100g

Protein 5g
Carbohydrates 8g
Fiber 7g
Fat 10g
Satiety Range 41 to 50

Sweet potatoes is an excellent alternative to whole standard potatoes, slightly different nutrients, slightly lower SPC. Illustration from Strength By Fitness. In the image we can see a bowl of cut up sweet potatoes on a kitchen island, served with some leafy greens.

Sweet Potatoes, nutrients per 100g

Protein 1g
Carbohydrates 14g
Fiber 3g
Fat 0g
Satiety Range 41 to 50

Blackberries join the ranks of 50 something SPC range berries. All are loaded with delicious and health friendly micronutrients. Taste preferences and minor micro, macro differences is what separates each species of berry from each other. Mix, and match to your preference. In the image we can see a beautiful bowl of blackberries right in front of a white door.

Blackberries, Fresh or Frozen, nutrients per 100g

Protein 1g
Carbohydrates 16g
Fiber 5g
Fat 0g
Satiety Range 41 to 50

Golden delicious apples provide good micronutrients, fiber, and whole carbs with a solid SPC range. Making apples a very good, daily fruit addition to a high protein driven SPC food approach. A bowl of golden delicious apples can be seen resting in the sunlight of a big window.

Whole Apples, nutrients per 100g

Protein 0g
Carbohydrates 14g
Fiber 3g
Fat 0g
Satiety Range 41 to 50

Rolled oats on their own are not very satiating. But they do provide a lot of high quality carb energy for a active lifestyle. Quite a bit of fiber, and ok protein. Just not for the unit of energy. The trick to making the perfect higher SPC oat bowl is to serve those rolled oats with soy milk and a scoop of protein or two. Driving up the protein and micronutrient content and resulting in a really solid 50+ SPC range. A pinch of chia, flax and pumpkin seed further add to the micronutrients, such as healthy omega 3 fats.

Rolled Oats, nutrients per 100g

Protein 14g
Carbohydrates 53g
Fiber 12g
Fat 7g
Satiety Range 31 to 40

Unsweetened peanut butter. Peanut butter is a paradox. It´s a popular food item for health, and fitness interested people. And it do provide quality nutrients, from healthy fats to quality protein, even good solid fiber, and micronutrients. But even unsweetened peanut butter score low on SPC, because its very hedonistic, so most people will over consume it. And the energy content per unit of nutrients is not good at all. Ergo, most people should avoid peanut butter. If you can settle for a tea spoon with your high SPC foods, its all good. But if not, avoid adding peanut butter to your food life.

Unsweetened Peanut Butter, nutrients per 100g

Protein 26g
Carbohydrates 15g
Fiber 7g
Fat 50g
Satiety Range 31 to 40

Extra long grain white rice. Not all of our foo items have to provide max SPC and protein content. Sometimes our high-protein plate needs a sidekick, such as potatoes or rice to flesh out the meal with energy and additional food volume and nutrients. Extra long grain rice is one such food item. In the image you can see a white bowl, filled to the brim with white rice and a sprinkle of leafy greens.

Extra Long Grain White Rice, nutrients per 100g

Protein 3g
Carbohydrates 22g
Fiber 1g
Fat 1g
Satiety Range 31 to 40

Blackcurrant is another micronutrient packed berry. Unlike blueberries, and many other berries it is not a source of fiber,and it has no measurable amount of protein either so its SPC is unusually low for a berry. But it can be used as a good, and tasty, and healthy micronutrient addition to a high protein meal. Such as a protein powered oat bowl. Strengthbyfitness.com for a healthier, fitter lifestyle. High-protein, higher SPC food plans, Habit, food, fitness, and health coaching, and articles. Enjoy and welcome to a better way to do life. In the image we see a bowl filled to the brim with blackcurrant berries.

Blackcurrant berries, nutrients per 100g

Protein 0g
Carbohydrates 15g
Fiber 0g
Fat 0g
Satiety Range 31 to 40

Satiety Range on a Per Meal Basis

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?

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Top Ranked Plant-Based SPC Meals From Strength By Fitness.