70g protein
1-2 meal
Strength By Fitness Recipes
High-protein, Plant-Based Casserole with no marshmallows in sight.
A health & fitness friendly high-protein recipe from Strength by Fitness.
The meal
Potato, potatoes. When it comes down to whole potatoes, it doesnt matter at all if you are dining on regular ones, or sweet potatoes, they are both fantastic basic food pillars. Rich in nutrients and when combined with veggies, greens and enough protein it´s nothing but good for you, and highly satiating. So worry less about what potato type you are using, just dont settle for strips, chips and all the bastardized modern prebaked, store bought crap they claim are potatoes.
Sure, the origin is the same, but those versions are not as health promoting as whole potatoes.
Ingredients
3 Sweet Potatoes
10 grams of vegan, omega 3 enriched butter
Pinch of salt
Splash of cinnamon
10 grams of peanuts of your choosing
2 to 3 Red, green, or yellow peppers
200 grams of Cauliflowers
100 grams edamame beans
50 grams of beetroot slices
200 grams of vegan mince
150 grams of firm tofu
cook, prep & plan
And how will you go about dishing this high-protein casserole?
Pum up your oven first of all.
Wash, Chop and boil your sweet potatoes ( no need to peel them. Plenty of nutrients in the peel, so just wash and rinse properly instead ).
Boil until they have your preferred consistency.
Use a mixing bowl, and add the vegan butter, cinnamon, firm tofu and potatoes together.
Stir until satisfied.
Pour the resulting dough into a baking proof pan and spread it out nice and even.
Spread the washed, rinsed and chopped up peppers, cauliflowers, edamame beans and nuts on top, bake until roasted.
Serve warm or freeze and store and microwave when its time to eat.
Enjoy a tasty, healthy dish that is charged to the brink with whole plant-based carbs, nutrition and high-quality protein 👊👊.
nutrients
- Protein 70g
- Total Carbohydrates 143g
- Whole Plant-Based Carbohydrates 117g
- Fiber 38g
- Added Sugar 0g
- Fat 27g
- Energy Intake 1034 Calories
- Satiety Range 51 to 65
the coach perspective
Yes, I know, there is a horribly junk food version of this that´s incredibly popular in North America where people add marshmallow to this health promoting food treat.
Well, you know what I am about to say, do not settle for that horror version, choose this plant-based casserole instead, because this one will promote better health, fitness and body composition outcomes, not to mention, keep you on that track of eating healthy & tasty food all-year-round.
Making this vegan casserole a double win in every way there is. Yes, it is allowed to stray, and dip into the occasional junk food, but common, ruining a tasty, nutritiously rich, high-protein, high-satiety dish like this with a ton of baked marshmallows on top, yuck, yuck, yuck as the duckling would say :).
Instead, if you really crave some sweetness, sprinkle a small amount of sugar, or allulose on top it all before you bake it in the oven.
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
High-protein and endurance athletes.
THE HIGH-PROTEIN FOOD APPROACH THAT STRENGTH BY FITNESS HAS BEEN CHAMPIONING AND COACHING FOR THE PAST DECADE
with 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.