For Bulking:
Combine in large mixing bowl:
3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
top with 4-8 packets splenda
put in the fridge overnight and cut into 8 equal bars that yield:
11g fat (good monounsaturated fats)
26g carbs
21g protein
285 calories
For Cutting:
Combine in Large Mixing Bowl
8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout.
1cup milk
2cups protein powder
package of fat free pudding
3cups of oats
mix powders and milk, stir in oats, pam muffin tin and put in fridge to set.
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1cup cottage cheese
1/2 cup ff yogurt
4 scoops whey (I used ON's vanilla)
put these in the blender
stir in 3cups oats,
form
cut
FREEZE
Then ziplock and keep them in the freezer, add a pinch of oats to the bags, and when 2-4 hours later they are moist and great,
200cal
3g fat
23.75 c
20.75 protein
might wanna add some sweeter if you use plain yogurt, cause you can sure taste it, and it adds a sour tang to them, but i do like them alot
STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)
Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g
Protein Bar Recipe
3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts
Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter
and cut them into 10 squares. Put them in a 325' oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration.
Makes 10 Bars 1Bar = 200 calories 12.2 g protein 25 g carbs.
Ingredients:
* 6 Egg Whites
* 1 Egg Yolk (for those extra amino acids)
* 200g Porridge Oats (Complex Carbohydrate)
* 3 servings of casein protein chocolate Powder (Any other flavour could be used.)
* 150ml Pure Orange Juice (For Flavour and Vitamin C)
* 2 Sliced Bananas (Flavour and Sweetness)
* 2 Tablespoons Cookable Sweetener (Such as Hermesetas or Canderel)
Preparation:
1. Preheat your oven to 180 degrees Celsius.
2. Put all the ingredients into your mixing bowl and stir until you have a nice even, mixture. (Should look pretty gooey.)
3. Find a baking tray approx. 8inch by 8inch and 1inch deep.
4. Rub your baking tray with vegetable oil or cooking spray to prevent to mixture sticking.
5. Pour your mixture into the baking tray and then place in the oven.
6. Bake for around 20 Minutes or until golden brown.
7. Leave to cool and then cut into 3 pieces with a sharp
These bars are supposed to be great:
calories:336
Proteins:37.6
Carbs:42g
Fat:4.6!!!!!
3 cups oats
8 protein servings
12 tbsp of PB(I can only use commerical that means no natty PB sadly...)
1.5 cup of milk non fat
2 egg whites
2 tsp of baking powder
1/2 tsp of salt
Preparation:
Combine the above ingredients and put in a oiled (use pam) 9x9 pan.
Bake @ 350 for 35 min.
Makes 11 bars. When they are cool, put them in the fridge or they will go mouldy in a few days.
Per bar:
Calories:275
Protein:27g
Carbs:21g
Fat:11g
INGREDIENTS
10 tbsp. natural peanut butter
5 egg whites
5 scoops whey protein (I find that chocolate mint tastes the best in this recipe, however chocolate tastes good as well)
2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
1/2 cup soy milk
DIRECTIONS
Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.
Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick 'sticky' mixture is present.
Smooth the thick mixture into a 13x9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.
Nutrition Facts
Serving Size: 1 Bar
Calories: 220
Protein: 20.1g
Fat: 10.1g
Carbohydrates: 15.1g
ingredients:
8 oz fat free cream cheese
4 scoops protein powder ( i use chocolate)
3 cups whole oats
1/2 cup splenda
Dash of cinnamon ( to taste)
Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.
add the oats and mix with the mixer until you have a fairly homogeneous mixture.
note if it is too thick add a 1/4 cup of milk or water
spray an 8x8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour.
I cut mine into ten bars for a breakdown of
154 cals, 17.8g carb, 15g protein, 1.8 g fat
Protein Bars:
In a mixing bowl combine...
1 cup blended oats (blend rolled oats until you have a powder)
1 cup rolled oats
2 tbl spoons flaxseed meal
3-4 tbl spoons of natty crunchy peanut butter
3 eggwhites and 1 whole egg
1 banana
4-5 scoops of (vanilla) whey protein powder
handful of almonds
Preheat the oven to 350, pour/scoop/push the mush into a glass pan (spray some no-stick spray first) and i like to sprinkle some steel cut oats on top just for aesthetics. Cook for 15-18 minutes....
Amazing 55 Cent Nutrition Bar
I kitchen tested this one a few different times and I think I got it right. Increasing the protein did not work well for me and I slightly increased the carb count with a bit of natural applesauce but it's softer now. It tastes fine without it too if you don't have applesauce around the house.
I thought this would be a good snack/post workout choice with a little natural peanut butter for some fat and supplement it with a protein drink or eat it with breakfast with some eggwhites. I just had one warm (hey, I know it's late for carbs but I had to taste test) and thought it would be good with reduced/non-fat butter too. In any case, it's 55 cents and less than 5 mins to prepare, and a pretty big size bar.
Recipe Yields 10
Per serving: Calories- 140 Carbs- 23g Protein- 15g Fat- .5 g
Cost Per Serving- $0.55 ( oatmeal and eggs were on sale, reduced calorie syrup is most costly component)
Ingredients:
3 1/2 cups rolled oats (I used quick oats)
1 1/2 cups powdered non fat milk
1 cup sugar free or reduced calorie fructose sweetened pancake syrup
(nutrition stats based on reduced calorie..s/f syrup may reduce carbs a little more)
2 egg whites
1/4 cup Orange Juice
1 tsp Vanilla
1/4 c. natural applesauce
4 scoops chocolate whey protein powder (I used Max Whey for this)
Directions:
-Preheat overn to 325
-Mix all the dry stuff in bowl to blend it
-Add in remaining ingredients and mix well. Consistency is sort of like cookie dough
-Spread on cooking sheet coated with non-stick spray. You can use a 9X12 baking dish if you want it thicker.
-Bake until edges are crisp and browned. Since the protein is choc. flavored you might not noticed the top brown that much.
-Cut into 10
Chewy Chocolate Peanut Butter Protein Bars
1 cup oat flour
1 ½ cups whey protein powder
¼ cup cocoa powder
½ cup nonfat dry milk powder
¼ cup stevia blend
½ teaspoon salt
2 egg whites
½ teaspoon super-strength chocolate flavoring (LorAnn)
½ teaspoon super-strength peanut butter flavoring (LorAnn)
¼ cup creamy peanut butter
¼ - 1/3 cup water
Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.
Best Brownie Protein Bars
½ cup oat flour ¼ cup whole-wheat flour
1-cup whey protein powder
½ cup stevia blend
1/3 cup cocoa
¼ teaspoon baking powder
¼ teaspoon salt
1-tablespoon liquid lecithin ½ cup fat free cream cheese (room temperature) 2 eggs
¼ cup fat free Miracle Whip
1 teaspoon super-strength chocolate flavoring (LorAnn)
Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.
In a bowl combine all dry ingredients. Set aside. In a large bowl, with an electric beater, combine lecithin, cream cheese, eggs, Miracle Whip, and flavoring until light and fluffy. Add the dry ingredients to the wet. Mix well. Pour batter into lined 9”x9” square pan and smooth evenly.
Bake for 15-20 minutes. Remove from pan and cool slightly. Remove wax paper and cool completely. Cut into 9 bars.
Per bar: Calories:99 Protein: 9g Carbs:9g Fats:3 g
Chocolate Raspberry Bars
1 cup oat flour
1 cup Milk & Egg Protein powder (MLO)
½ cup powdered milk
1/2 teaspoon pure stevioside extract
½ teaspoon salt
2 ounces unsweetened bakers chocolate 2 tablespoons butter
8 ounces fat free cream cheese (room temperature)
½ cup glycerin
1 teaspoon super-strength chocolate flavoring (LorAnn)
Preheat oven to 325 degrees. Line a 8 ½ ”x11” baking pan with wax paper.
Combine all dry ingredients in blender -- Process on high speed 2 minutes.
Melt chocolate and butter over a double boiler, or in the microwave for 1 minute on med-high power – stir until completely melted. (If needed microwave an additional 30 seconds.)
In a bowl, beat cream cheese, glycerin, and flavoring. Using an electric mixer, add the dry ingredients to the wet mixture. Pour batter into lined pan, spreading to an even thickness.
Bake for about 20 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 12 bars.
Per serving: 290 Calories 16g Total Fat 21g Protein 17g Carbohydrate
Coconut Protein Bars Easy
, Economical, and DELICIOUS! 3 grams of carbs per bar
These bars are fast and easy to make. Please read below for ingredient information.
½ cup plus
2 tablespoons water
¼ cup Stevita Stevia Supreme or ¼ cup Stevia blend or ¾ teaspoon pure stevia (stevioside)
1/3-cup glycerin
2 tablespoons coconut oil
1 ½ cups isolated soy protein powder
¾ cup Milk & Egg Protein powder (MLO)
½ cup unsweetened shredded coconut (dried, NOT fresh)
½ teaspoon coconut super-strength flavoring (LorAnn)
½ teaspoon pineapple super-strength flavoring (LorAnn)
1. In a microwave safe container, heat ½ cup of water to a boil. 2. Thoroughly dissolve stevia in hot water. 3. Add glycerin and coconut oil to water mixture – Allow to cool completely. (Using warm or hot water will ruin the texture of this protein bar.) 4. In a mixing bowl or large food processor container combine soy protein, Milk and Egg protein (MLO), and coconut. 5. Stir the coconut and pineapple extract into the cooled water mixture. 6. Slowly pour the cooled water mixture into the dry mixture and process with a sturdy mixer of food processor until the dough forms coarse crumbs. 7. Leaving the mixture in bowl, kneed it into a large ball. It should be the consistency of pie pastry dough, firm, yet slightly crumbly. If it is sticky, add more soy protein powder. If the dough is not moist enough to hold together when you squeeze it add more water one tablespoon at a time. 8. Forming the protein bars is essential to giving them that “store bought taste”. Press the dough evenly into a slightly oiled 8”x8” pan. Lightly oil the top of the dough. 9. The next step is pressing the bars to achieve the desired texture. Place another 8” x 8” pan on top of the dough. Place weights on top of this pan. (I use 50 pounds worth of hand weights.) Allow the dough to press for several hours or longer depending on your personal taste. Alternative method: Press dough onto a cooking sheet into an 8” x 8” square. Using heavy meat pounder or rolling pin, pound the dough until desired textured. After pressing the dough, cut into bars 1 ½” x 4”. Makes about 12 bars. These bars contain no preservatives so they must be refrigerated for storage.
Combine all dry ingredients in blender -- Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency. Pour batter in lined pan, spreading, or pressing dough to an even thickness.
Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 8 bars. Delicious with low-carb ice cream.
Calories: 250 Protein: 24g Carbs: 24 Fats: 7 g
FUDGEY CARAMEL PROTEIN BARS
4 Tbl butter
1.5 Tbl unsweetened cocoa powder
2 Tbl DaVinci Chocolate SF syrup
2 cups Optimum Nutrition Chocolate
Whey Protein
1 cup coarsely chopped nuts
Melt butter in large bowl in microwave. Whisk cocoa in well, then SF syrup. Incorporate protein powder. Add chopped nuts Press into wax-paper-lined 9x9 pan & refrigerate. Caramel consistency, and much better than any of my old fudge recipes. Plus, no wasted calories. High Protein snack or dessert. Best cold.
FUDGEY-NUTTY BARS
2 and 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped almonds
1 tsp vanilla
1 tsp peanut butter
1/4 cup Splenda
Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave. Mix together very well and then add splenda & vanilla, mixing well again.
Add walnuts and protein powder and mix. It will be difficult and messy to mix,
you will have to use your hands near the end to knead it all together, squeezing so that the powder is incorporated into the mixture.
Now place in an 8x8 0r 9x9 baking pan,
flatten and refrigerate. When cooled
and hardened, cut into 8 bars. Per bar: 21 grams protein, 3.15 carbs. This will vary according to the protein powder you use, I use Optimum Nutrtion as I have found it to be the best and it has 22g protein and 1.5g carbs in each scoop, but no aspartame.
CocoaPeanut "Cement" Bar
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Disclaimer: I am a freak and I like the "filling" of many protein bars - you know, that paste-like 'cement' that is chewy and just a little gritty. I recreated that in an uncoated bar tonight. Here is the recipe (for ONE largish bar, so scale up for a bigger batch, or cut bars in half for lighter appetites):
2 tsp honey
2 tsp corn (or rice) syrup (might be able to reduce this to 1 tsp but that will change the nutrients)
1 scoop ON chocolate whey
1 Tablespoon plus 1 tsp peanut butter
WATER: about 2-3 tsp
Mix all very well, adding water just as needed to keep it from crumbling apart when you try to press it into shape, then form into a bar. Won't stick to wax paper. Freeze to firm it up, then store in fridge.
Nutrition:
315 cal; 12g fat (31%), 29g carb - 1g fiber (34%), 28g pro (35%).
Try this recipe out. the bars tastes great and its soft and moist.
6 scoops of Protein (banana)
1 cup of oats (ground)
2 banana (mashed)
100 ml Plain yogurt
100 ml Apple sauce
2 tbsp PB
.5 tbsp Flaxseed oil
150 ml non fat milk
Mash bananas and mix all the wet ingredients together. then add the dry ingredients in, and mixing together. pour into a baking dish and bake in a pre-heated oven of 170 degrees cel. for 20-25. check after 20 min. let cool and cut into 8 bars.
each bar is roughly
21.5 g protien
18 g carbs
6 g fat
210 calories
add walnuts or berries into the mixture for a different taste. it will make the bar more moist. add more PB for more of a banana and PB bar.
"Boomer" Bar w/ soy nuts (makes 12):
60g brown rice syrup
2 tbsp cocoa powder
1 tbsp honey
100g oat-peanut porridge (Jamaican product, powdered, not too hard to find)
1/2c peanut butter
1/2t salt
6 scoops chocolate whey powder
56g soy nuts
1/2c corn syrup
Mix all 3 sugars, add pb and salt and combine, using microwave for short bursts as necessary to loosen things up.
In separate bowl combine powdered items, mix well. Add this to the liquid sugar mixture.
Mix well, using hands to form a verrrrry thick dough. This will take several minutes. Near the end add in the soy nuts and work them in.
Form into equally sized lumps (12 of them), and then shape into whatever form you'd like. In the fridge, they stay chewy and 'tight'. Outside the fridge, they get softer but not gooey, thankfully. Note that the corn syrup is practically irreplaceable, as its moisture-loving nature will keep the bars edible and chewy. The salt works very well with the cocoa and they are very tasty, IMHO.
Per bar (59g):
221 cal; 29g carb - 4g fiber, 20g pro, 8g fat (39/32/29%)
Crispy Caramel Bar (makes 8):
100g sugar-free Milk Maid caramels
30g Hi-Lo cereal (or other Zone balanced cereal)
1 cup puffed millet (or rice)
1.5 cups dry roasted soybeans
Melt the caramel in a glass dish in the microwave (or on the stove). Stir in the rest of the ingredients and then press into a greased smallish pan. Try to press down well. Chill, then cut into 8 pieces, and re-wrap individually.
I had too much moisture in my batch (added some milk while I was melting the caramels), and I must keep mine in the freezer so they are not horribly soft. They are slightly stale-tasting, probably from the millet, but nice and light and only a little bit sweet.
Per bar (42g):
197cal; 23g carb - 13g fiber, 15g pro, 9g fat (36/26/38%)
Here is my recipie for a great tasting peanut/vanilla protien bar.
1 Packet Instant Sugar Free Vanil. Pudding
1 C. Oatmeal (I use Quaker 1-minute)
2 Tbsp. Natural PB
5 Scoops Vanilla Whey
3/5-4/5 C. Skim Milk
Mix the dry ingredients together then add the PB. Mix it as much as can with just the peanut butter. It should end up a dry mixture with an even distribution of the peanutbutter. Slowly add the milk (I did it 1/5 cup at a time) until you get a moist mixture. How moist you let it get will depend on how you plan on finishing it somewhere between 3/5 and 4/5 I found to be the sweet spot for me.
You can refrigerate / freeze these and cut and eat them that way (may I suggest using something to coat them after they are cut so they don't stick to the fingers? Personally I use unprocessed wheat bran to get low calorie fiber and a kinda insulating layer between me and the bar) I pre-formed the bars and rolled them. A smarter strategy may be to let them set in the fridge or freezer, cut them, and then roll them. I am going to experiment with putting them in the oven at low temperatures to frim them up a bit and see how they manage on the commute to work and whatnot.
The reason I really like them is that they are sweet. And in all honesty, it is the craving for sweets that causes the most trouble for me in terms of cutting diets. Incorporating a sweet tasting bar into the diet is the best way to be able to stick to plan without a lot of difficulty.
In terms of macros, the recipe makes 5 good size bars with the following:
253 calories / 6.4 g fat / 23.75 g carbs / 25.15 g protien
(9.09/33.74/35.75 percent respectively).
In terms of cost, based on my own expenditures and not taking into account any discounts or specials they come out to about 62 cents per bar. In terms of bars that I have tried making this is one of the cheapest, and in all honesty, best tasting.
Coconut Chocolat Balls: 24g Protein, 10g Carb, 9g Good Fat per ball
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1- mix in blender 1/2 cup water and 6 scoops of chocolat whey adding one scoop at a time until you get a thick chocolat syrup ( I use extreem power whey isolate) .
2- add 2 egg whites and 1/2 cup of oatmeal and blend again.
3- poor the content from the blender into a large bowl.
4- add 120g All Natural Peanut Butter and mix manually.
5- add another 1/2 cup oatmeal and mix manually.
6- Make 10 balls of equal sizes with the resulting mix.
7- Roll the balls into shredded coconut ( I calculated about 25g of coconut for all)
8- Place balls into cooking pan and cook in oven at 325F for 10 minutes, turn them over and cook for another 10 minutes.
Protein Bar Recipes
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