I always recommend you eat 5-6 meals per day to get into awesome shape and ensure your body is burning the maximum amount of fat per day.
I also know this can be a challenge for some.
I am always getting asked what is the best thing to have that’s quick and easy??..
I have many clients who LOVE their afternoon chocky or biscuit pick me up which is not a good habit to get into..
This high sugar and high fat little bad habit is a path to messing up your system leaving you hungrier and will only enhance sugar cravings.
So one solution that has helped many of my clients is making their own Clean Protein Bars.
The flavours are endless and once you find your favourite ones its just a matter of whipping up a batch, slicing into bars, wrapping in cling wrap and stick in the fridge/freezer.
Whammo Instant easy to grab and eat meal for busy people on the go
You will find that making your own Clean Protein bars also means they are super cheap – they can work out at 50cents a bar compared to $4.50 a bar from health food and supplement stores.
Now I say Clean Protein Bars as the ones your purchase from health food and supplement stores are usually a chemical cocktail of artificial ingredients and sugar alcohols – read more on this in my last post here..
Clean Protein Bars are made from naturally derived ingredients and contain no chemically altered ingredients.
The other good thing about homemade Clean Protein bars is that you know exactly what’s in them and can always tweak recipes to suit your tastes.
Some common ingredients used in homemade Clean Protein bars include:
Raw Cacao (100% natural chocolate cocoa bean powder – zero sugar)
Agave Nectar (used as a natural sweetner)
Natural Peanut butter (100% nuts only)
Egg whites (can be used in place of clean protein powder)
Seeds (pumpkin, pepitas, LSA
Here are a few popular recipes to get you started
Oat and Peanut Butter Protein Bars
2 cups quick oats (regular oats will be pretty chewy in this recipe)
5-6 scoops Clean Protein Powder
2 tsp vanilla extract – vanilla bean
5 tbsp natural peanut butter
1/2 cup shredded coconut
1/2 cup almond milk
1/2 cup dried cranberries (optional)
1/4 cup semisweet chocolate chip or raw cacao (optional)
Lower carb option: omit the cranberries and chocolate chips, add 1/4 cup slivered almonds
Higher fibre option: add 2 TBSP chia seeds to this mixture
In a large bowl, combine oats, protein powder, coconut, cranberries. Add peanut butter and stir till peanut butter is coated. Slowly add ~1/2 cup almond milk, stirring throughout (add just enough liquid to the mix forms a batter-like consistency). Add chocolate chips if desired.
Line an 8×8 pan with wax paper, add mixture to pan. Cover mixture with another layer of wax paper and press down till the mixture is pressed flat. Refrigerate 30-60 minutes, then cut into bars. Wrap any unused bars in saran wrap and store in the fridge. Makes ~10 servings.
Nutritional info per bar (cranberries and chocolate chips included):
9 g FAT
24 g carbs
- 4 g fibre
19 g Protein
Chocolate Protein Bars
1 cup Oat Flour
4 Egg Whites
2 scoops Clean Protein Powder
1/3 cup Stevia or Agave Nectar (optional – adjust to sweetness required)
½ tsp Baking Soda
¼ tsp Salt
225grams – (8oz) Berry flavored Baby Food or sugar free apple sauce
3 tbsp Baking Cocoa or Raw Cacao
120mls (4oz) Water
Preheat oven to 180degreesC or 350 degreesF.
Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking cocoa) together in a large bowl.
Mix wet ingredients (egg whites, Stevia or Agave, Berry flavored Baby Food (or apple sauce) ,Water) together in a medium sized bowl.
Add wet ingredients to dry ingredients and mix together.
Spray cooking dish with a non stick butter spray and add batter to dish.
Bake 20-30 minutes in oven.
Makes 16 squares, serving size=2 bars.
Fat: 1.4 grams
Carbs: 12 grams
Protein: 10 grams
Apple Cinnamon Protein Bars
4 scoops of Clean Protein Powder
1/2 cup oat flour
2 tsp baking powder
1/4 tsp sea salt
2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp allspice
3 egg whites
1/4 c Stevia in the Raw or Agave Nectar
1/2 cup low-fat cottage cheese
2 tsp vanilla extract
120mls (4 oz) water
1 medium granny smith apple – grated
1. Preheat oven to 180c or 350 degrees F.
2. Spray a glass baking pan with olive oil spray to prevent sticking.
3. Combine the following ingredients in a bowl, whisking together to combine. Set aside.
- protein powder
- oat flour
- baking powder
- sea salt
4. Using another bowl, combine the following ingredients, whisking together to combine.
- egg whites
- Stevia in the Raw
- low-fat cottage cheese
5. Add wet ingredients (2nd bowl, step #4) to dry ingredients (1st bowl, step #3), whisking to combine.
6. Fold in grated apple and mix to combine.
7. Pour batter into glass baking pan.
8. Bake for approximately 25-28 minutes.
Makes 16 servings.
(vary depending on protein powder used)
Store these in the refrigerator or freezer since they do not have preservatives and will spoil if left out
Gluten FREE Quinoa Protein Bars
Quinoa Protein Bars are a perfect pre or post workout food. This bar provides complex carbohydrates for energy and muscle building protein. No need to buy commercially made bars that are full of unidentifiable ingredients when you can make these nutritious bars…and no baking is involved. And, the kids will love them as well!
Yields: 6 bars | serving size: 1 bar | Calories: 376 | Total Fat: 13 g | Saturated Fats: 3 g | Trans Fats: 0 g | Cholesterol: 0 mg |Sodium: 3 mg | Carbohydrates: 63 g | Dietary fiber: 10 g | Sugars: 33 g | Protein: 14 g
- 1/3 cup quinoa, pre-rinsed
- 2/3 cup water
- 16 whole (pitted) dates, no sugar added
- 1/2 cup raw almonds with skin
- 1/3 cup natural crunchy peanut butter (almond butter is an option) or try SunButter, its peanut & gluten free
- 1/4 cup dark chocolate chips, Enjoy Life brand is gluten free
- 1 tablespoon honey (optional)
NOTE: The fats in our Quinoa Protein Bars are healthy fats primarily from the almonds. The calories are mostly from the dates, which is one of nature’s sweetest foods. You will find only natural, unrefined sugars in this recipe which contains 4 SUPERFOODS–Quinoa, dates, almonds and dark chocolate.
ABOUT CALORIES: If you want to cut calories by half, simply make the bars into 12 -1″ balls and drizzle with chocolate. Only one for half the calories!
Add quinoa and water to a small sauce, cover and bring to a boil, reduce heat to a simmer and cook approximately 15 minutes or until all water has been absorbed. Cool to room temperature and refrigerate at least 2 hours…overnight will work.
Using a food processor, add dates and pulse until they form a ball. Remove dates and place in a medium mixing bowl. Add almonds to the food processor and pulse until finely minced. Be careful not to turn the almonds into mill. Add dates, almonds, peanut butter and cold quinoa to the food processor and pulse until ingredients are well combined. Return ingredients to the mixing bowl, shape into 6 – 2″ x 1″ bars, about 1″ thickness. Place on a dish, refrigerate until chocolate is melted.
In a small saucepan, add chocolate chips and honey…melt over low heat or in a double-boiler. Evenly spread chocolate over the top of each protein bar, return to the refrigerator and allow chocolate to harden. Bars can be stored in an airtight container for several days.
Note: Quinoa Protein Bars are gluten free.
ENJOY – Vix
PS Want more Clean Protein Recipies? Click Here to Download my Ulitmate Clean Protein Recipe Book