Low Cost Homemade Protein Bars

Here is a low budget recipe for making protein bars at home.  They are high in protein, low in carbohydrates and fat and are very tasty!

Low cost protein bars you can make yourself

Ingredients:

3 cups oatmeal
4 scoops of your favorite protein powder (chocolate or vanilla)
There are several low cost powders available to keep it frugal.  I personally use Matrix 2.0 or Body Fortress Super Advanced Protein Formula which is very inexpensive and have high protein content per serving.

½ cup of peanut butter
1 tsp cocoa (for vanilla flavored only)
1 tsp of vanilla extract (optional for chocolate flavored only)
¼ tsp of cinnamon
1 cup non-fat milk
¼ tsp of turmeric (optional: Has anti-inflammatory properties which can come in handy for recovery when working out)

And if you don't care so much about keeping the carbs and fat low and want more flavor: ¼ cup of dried cranberries (optional)
¼ cup of unsalted peanuts (optional)

Estimated Cost (as of the writing of this article):

Batch = $7.25 (including optional ingredients)
Per Bar = $0.60

Directions (makes 12 bars):

Pre-heat oven to 275° if you want solid bars

Mix dry ingredients in bowl together.
Add peanut butter and milk.
Mix thoroughly.
Spray cooking spray in bottom of 9 x 9 in baking pan. I use olive oil spray.
Pour mix into pan.
Smooth mixture evenly.

For solid bars (otherwise, they can be a sticky mess to eat with your fingers):
Bake at 275° for 12 minutes.
Remove from oven and cut into 12 even squares.
Place back in oven for 3 more minutes.  Trust me, this makes the bars more solid.

Keep Refrigerated.

With a few low cost ingredients, you can make tasty protein bars packed full of nutrition.

Nutritional estimates:

Ingredient	Calories	Protein (g)	Fat (g)	Carbohydrates (g)
Oatmeal	900	30	2.5	27
Protein powder	220	72	1.5	2
cocoa	6
peanut butter	1330	56	16	7
non-fat milk	90	8	0	13
Totals:	2546	166.3	20	49
Each 2x2 bar:	212	13.8	1.6	4

w/Optional Ingredients	Calories	Protein (g)	Fat (g)	Carbohydrates (g)
Dried cranberries	78	0	0	19.8
Unsalted peanuts	160	6	13	6
Totals:	2784	172.3	33	74.8
Each 2x2 bar:	232	14.36	2.75	6.23

Enjoy!

For more quick and nutritious recipe ideas visit the Index of Meal Ideas

Quick and Easy Protein Meal or Snack: Chili Burrito

Want a quick high protein high energy snack?  Try a chili burrito.  I always keep some whole wheat tortilla shells on hand for lunch or snack items.  I also always keep cans of pre-made chili for high protein snacks.

Try a protein rich chili cheese burrito for a quick snack

All you have to do is throw about a 1/4 cup of chili on a small whole wheat tortilla shell and heat it up in the microwave or oven.  The chili can be store bought canned chili or homemade.  If you don't mind a pinch of extra fat, throw on a mix of taco cheese to give it a little extra flavor.

A chili cheese burrito can be small enough for a protein rich quick snack

Ingredients:
                                                                                           Calories
1 small whole wheat tortilla shell                                            130
1/4 cup of chili with beans                                                         52
touch of taco cheese                                                                   10

Total Calories                                                                            192

Protein                                8.5 g
Fat                                       4   g
Carbs                                               29  g

Enjoy!

For more quick and nutritious recipe ideas visit the Index of Meal Ideas