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

  

Have a Quick and Easy Power Breakfast Packed with Protein

One of the simplest, easiest to make breakfast meals (or anytime snack) that I have discovered is what I call "Power Porridge" or "Power Oatmeal".  It is packed full of protein to help build and repair those muscles and enough carbs to give you a needed energy boost.

Quick and Easy Power Breakfast Packed with Protein - "Power Porridge"

Ingredients:

• 1/2 cup of quick oats

• 1/2 scoop of protein powder (vanilla flavored is best)

• 1/2 cup of water

• Appx. 1/3 cup of dried cranberries, or any other type of fruit that you would like to use such as blueberries or raisins.

The base ingredient for this meal is some type of quick oats, not the kind of oatmeal that you have to cook.  I use 1/2 cups of quick oats for my power porridge.  While you are boiling your water, of which I use about 1/2 of a cup, you can mix the other ingredients.  If you have a quick heating device such as a Hot Shot, it makes meal preparation time even faster.  Mix the protein powder into the oats thoroughly.  Add the boiling water and the fruit.  Mix thoroughly and allow it to cool and set for a minute so that the oats soak up the water completely.  Be careful not to let sit too long, otherwise you'll end up with a cold clump of solid paste that will not be very appealing to eat.  You'll have to add more water.

Nutritional value (depending on the products you use)

• Protein  27g
• Carbs  28g
• Fat 3g

You can adjust the amount of oatmeal, protein powder, protein powder flavor, and fruit you use according to what your needs or tastes are.  If you are in a fat burning phase and don't want to take in as much carbs and are more concerned about the protein, use 1/3 cup oatmeal and 1/2 the fruit.  This will knock about 9g of carbs from the meal. I like to add at least some fruit, otherwise the mixture tastes pretty bland unless your protein power has really good flavoring.
 

I eat this almost every single day for breakfast as it gets me going and adds some protein to my meal.  It is great for when you are are rushing to get out the door for work.  

Enjoy! 

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

Quick Low Carb-High Protein Meal #3: Almond Berri Grilled Chicken Salad

Are you on that low-carb, high protein diet and can't figure out what to eat during the day?  Here is a quick throw together that you can take for lunch and is especially healthy for you.  It helps to pre-grill some chicken tenders ahead of time and keep them in your freezer so you can throw quick chicken meals together through the week.

I usually do not measure these things out, but you can the first time just to make this just to be sure you are getting the correct amounts with the containers you are using.

Ingredients:

                                                                                         Calories
2 large or 3 small chicken tenders grilled (3 oz)                     100
Appx. 2 cups of bagged salad lettuce mix (two handfuls)         50
1/4 cup almonds                                                                     160
1/3 cup dried cranberries (Ocean Spray Craisins)                 130        
2 teaspoons lite non-fat raspberry vinaigrette dressing            25
  OR 
   for a sweeter taste non-fat raspberry pecan dressing 
      (add 25 calories to total)
                Total Calories:                                                       465

All the ingredients necessary for a quick on-the-go almond berri grilled chicken salad

I use a container that lunch meats are usually packaged in these days.  I fill it 3/4 of the way with salad mix.  Then I sprinkle the almonds into the container.  Take 2 or 3 chicken tenders and break them up into small pieces and distribute over the top of the salad.  Then, add the dried cranberries.  If you wish to lower the overall amount of carbohydrates, skip the cranberries.

Take another very small plastic container with a sealable lid and pour appx. 2 teaspoons of low fat raspberry vinaigrette salad dressing and close the lid.  If you wish to make the salad a litter sweeter at the expense of more calories, substitute dressing with raspberry pecan vinaigrette.  Done.

Step 1: Fill the container 3/4 of the way with lettuce

Step 2: sprinkle with almonds Step: 3 break up chicken into small pieces and distribute evenly Step: 4 Sprinkle with cranberries

Step 5: Pour appx. 2 tbsp of fat-free raspberry vinaigrette into a small seal-able container

Now when you get to work or wherever you are going, be sure you have a place to keep the salad cold.  When it comes time to eat, just open the dressing container, distribute evenly over the salad, and stir.  Ready to eat, very tasty, it fills you up, and its healthy! 

Enjoy!

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

Quick Low Carb-High Protein Meal #2: Easy Tuna salad

Are you on that low-carb, high protein diet and can't figure out what to eat during the day?  Here is a quick throw together that you can take for lunch and is especially healthy for you.  

Ingredients:

                                                                                         Calories
1 can of tuna or albacore packed in water                               120
Appx. 2 cups of bagged salad lettuce mix (two handfuls)          50
Appx. 6 olives                                                                            35
1 teaspoon of relish                                                                    5
1 tablepoons Miracle Whip Lite salad dressing                        20
                Total Calories:                                                        230

All the ingredients necessary for a quick on-the-go tuna salad with olives

I use a container that lunch meats are usually packaged in these days.  I fill it 3/4 of the way with salad mix.  Then I sprinkle the olives into the container.  If you don't enjoy olives, then skip them.  However, they give he salad a little extra kick that makes it taste great.  I then close the main salad container.   Take another small plastic container with a sealable lid and mix the tuna, relish, and salad dressing together.  Then close the lid.  Done.
  

Sprinkle the olives over the salad greens

Dump the tuna into small bowl and add the relish

Add the salad dressing to the tuna mixture then stir together

Now when you get to work or wherever you are going, be sure you have a place to keep the salad cold.  When it comes time to eat, just open the container with the tuna mixture, distribute evenly over the salad, and stir.  Ready to eat, very tasty, it fills you up, and its healthy!

Quick and easy tuna salad, ready to go

Enjoy!

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