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Awesome Bars, Breakfasts, Snacks & Smoothies
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There is a reason protein bars are such a big sellers in supplement shops: they are quick and convenient. Unfortunately, most of popular protein bars are not much more than candy bars with added protein, and poor-quality protein at that. Many of the bars and snacks included on this page come from the Precision Nutrition healthy cookbooks.
APPLE COBBLER BARS
INSTRUCTIONS:
Combine these in a large bowl: oat flour, whole wheat
Flour, salt, 1 teaspoon cinnamon, and most of the
Splenda, leaving a couple of tablespoons for later.
Stir these dry ingredients together. Put the yogurt,
Egg white, vanilla extract, and olive oil in a blender,
And turn it on low. Add the protein powder 1 scoop
At a time, until thoroughly blended. Pour this mixture
Into the bowl, and stir together until it has the consistency
Of dough.
Coat a 9 x 13 inch baking pan with olive oil cooking
Spray, then pour the mixture into the pan, flattening
It up to the edges. Next, mix the applesauce, one
Tablespoon cinnamon, chopped apple, and honey
Together, and pour over the top of the dough mixture
In the pan, spreading evenly. Sprinkle the oat bran
Over the top, until thoroughly and evenly covered,
And then sprinkle the remaining Splenda over the top.
Bake for 15 minutes at 350-degrees F, and then
Switch to broil for 3-4 minutes, just until top is
Slightly browned. *Be careful not to overcook*
INGREDIENTS:
1 cup oat flour
1 cup whole wheat flour
6 scoops strawberry or vanilla whey protein powder
2/3 cup non-fat plain yogurt
1 omega-3 egg
1 cup oat bran
1 cup granulated Splenda
1 cup applesauce, unsweetened
2 tbsp honey
1 large apple, cored and chopped
2 tsp vanilla extract
2 tsp cinnamon
½ teaspoon salt
1 tbsp olive oil
Prep Time – 30 minutes
Difficulty Level – Medium
Servings – 12
NUTRITIONAL INFORMATION PER SERVING:
Calories 200
Protein 17
Carbohydrates 29
Fiber 5
Sugars 9
Fat 4
Omega-3 0.1
Omega-6 0.7
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CINNAMON RAISIN BARS
INSTRUCTIONS:
In a clean, dry blender, process one cup of rolled oats
Into flour (blend on medium for about 1 minute). Stir
Together the following ingredients in a large bowl: oat
Flour, the remaining rolled oats (1 cup), raisins, protein
Powder, Splenda, cinnamon, salt. Stir the applesauce
And vanilla extract together with the dry ingredients
And mix thoroughly.
Cut 8 squares of aluminum foil, about 6 x 10 inches
Each Lightly coat the interior with a olive oil cooking
Spray. Spoon out an equal portion of the mixture onto
Each foil square, and roll them into a bar shape. Fold
Them like tamales, folding the ends over to prevent
Spillage. You can flatten them into bar shapes if you
Want to avoid a tube-shaped bar.
Bake the bars in the foil in a preheated oven at 350-
Degrees F, for 16-20 minutes. *Be sure not to overcook*
INGREDIENTS:
2 cups rolled oats
8 scoops vanilla whey
1 cup raisins
1-1/2 cups unsweetened applesauce
1 tbsp. olive oil or flax oil
2 tsp cinnamon
1 tsp vanilla extract
Splenda, to taste (about ½ cup granulated or 10-15 packets)
Prep Time – 25 minutes
Difficulty Level – Medium
Servings – 8
NUTRITIONAL INFORMATION PER SERVING:
Calories (k/cal) 277
Protein (g) 26
Carbohydrates (g) 35
Fiber (g) 5
Sugars (g) 18
Fat (g) 1 5
Omega-3 (8) 1.0
Omega-6 (8) 0.7
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PEANUT BUTTER BANANA BARS
INSTRUCTIONS:
In a clean, dry blender, process one cup of rolled oats
Into flour (blend on medium for about 1 minute)
After removing the oat flour, put the banana chips
Into the blender and chop into chips (only takes a
Large bowl and stir together: oat flour, the remaining
Rolled oats (1 cup), chopped banana chips, protein
Powder, Splenda, salt.
Slice the raw bananas into the blender and process
On medium speed, until producing a puree. Add the
Peanut butter and blend for a few seconds, just until
Mixed (you want to leave some peanut chunks for
Texture). Stir the banana-peanut butter puree
Together with the dry ingredients and mix
Thoroughly.
Cut 8 squares of aluminum foil, about 6 x 10 inches
Each. Lightly coat the interior with olive oil cooking
Spray. Spoon out an equal portion of the mixture
Onto each oil square, and roll them into a bar shape.
Fold them like tamales, folding the ends over as well.
You can flatten them into bar shapes if you want.
Bake the bars in the foil in a preheated oven at 359-
Degrees F, for 16-20 minutes. *Be sure not to overcook*
INGREDIENTS:
8 scoops vanilla whey protein powder
2 cups rolled oats
4 medium bananas (raw)
1.2 oz. banana chips (about one handful)
4 tbsp chunky peanut butter
1 cup granulated Splenda
1 tsp salt
Prep Time – 25 minutes
Difficulty Level – Easy
Servings – 8
NUTRITIONAL INFORMATION PER SERVING:
Calories 323
Protein 28
Carbohydrates 37
Fiber 5
Sugars 17
Fat 8
Omega-3 0.04
Omega-6 1.63
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NO – BAKE STRAWBERRY CHEESECAKE
INSTRUCTIONS:
Mix crust ingredients in a large bowl. Stir this
Mixture until it is all the same consistency, and then
Press into a 9-inch pie pan coated with olive oil cooling
Spray, stretching the crust up the sides of the pan.
Blend the remaining ingredients except the strawberries
On high until smooth and creamy. Stir in the sliced
Strawberries, then pour the mixture into the crusted pan,
And refrigerate for 1 hour.
Prep Time- 25 minutes, Plus 1 hour refrigeration
Difficulty Level – Medium
Servings – 4
INGREDIENTS:
Crust:
1 cup graham cracker crumbs
¼ cup ground flax seeds
¼ cup raw oat bran
1 oz. fat-free cream cheese, warmed in microwave
1/3 cup of water
Cheesecake:
2 cups lowfat cottage cheese
½ package Jell-O instant pudding, cheesecake flavor
3 oz. fat-free cream cheese
3 scoops vanilla or strawberry whey protein powder
2 cups sliced strawberries
NUTRITIONAL INFORMATION PER SERVING:
Calories 408
Protein 58
Carbohydrates 14
Fiber 4
Sugars 7
Fat 12
Omega-3 0.59
Omega-6 3.03
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Berry-Vanilla Shake
1 cup berries (strawberries, blueberries, raspberries)
1/2 banana (optional)
6 oz. fat free milk
6 Ice cubes
2 drops of vanilla extract
1 scoop (5g) of CHAMPION NUTRITION-WHEY PROTEIN
This particular shake is a good choice because it contains the whey protein that is needed and the fruit and milk to make the whey protein taste decent. The fruit and milk are great for breakfast. Instead of putting them on your cereal, blend them up with the whey protein powder and have a breakfast supershake.
NUTRITIONAL INFORMATION PER SERVING:
Calories 355
Fat 2
Protein 30
Carbohydrates 25
Fiber 12
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French Toast & Fruit
Ingredients
3 Slices Private Selections Organic 100% whole wheat bread (or other whole grain bread)
3 Egg whites + 1 whole egg
1/2 Cup fresh blueberries
1/4 Cup dried cranberries
1 Tablespoon slivered almonds
1/4 Cup Silk almond milk
1/4 Cup sugar free maple syrup
Cooking spray
Instructionn
1 - Separate the egg whites from the yokes and whisk gendly in a small bowl with Almond Milk. Drop the bread one slice at a time and soak well on both sides.
2 - Heat a large pan coated with cooking spray on medium-high heat, add toast and cook for 2-3 minutes on each side, or until toast begin to brown lightly.
3 - Cut each slice of toast in two and put three pieces on each plate, drizzle with syrup and slivered almonds, arrange the fruit on the sides and enjoy a high energy breakfast any time of the day!
Nutritional Value
Calories 350
Fat 9 gr
Protein 16 gr
Carbohydrates 45 gr
Sugar 15
Fiber 6 gr
Servings 2
Preptime 10 minutes
Serving Suggestions To add fiber serve with cut-up pieces of mellon, strawberries, or other fruit of your choice.
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