Why This Bar?
- High protein to support muscle repair and growth 💪
- Low sugar keeps insulin steady, avoiding energy crashes 🚫🍬
- Portable and quick for pre/post workouts or anytime snack
🛒 Ingredients (Makes ~8 bars)
| Ingredient | Amount |
|---|---|
| Whey protein powder (vanilla or chocolate) | 1 cup (about 30g protein) |
| Rolled oats | 1 cup |
| Natural peanut butter (or almond butter) | 1/2 cup |
| Unsweetened almond milk (or any milk) | 1/4 cup |
| Chia seeds or flaxseeds | 2 tbsp |
| Sugar-free sweetener (e.g., stevia, monk fruit) | 1-2 tbsp (optional) |
| Vanilla extract | 1 tsp |
| Dark chocolate chips (70% cocoa or higher) | 2 tbsp (optional) |
| Salt | A pinch |
👩🍳 How to Make It
Step 1: Mix Dry Ingredients
- In a big bowl, combine whey protein powder, oats, chia/flaxseeds, sweetener, and salt.
Step 2: Add Wet Ingredients
- Stir in peanut butter, almond milk, and vanilla extract.
- Mix well until it forms a sticky dough. If too dry, add a bit more milk (1 tsp at a time).
Step 3: Add Chocolate Chips (Optional)
- Fold in the dark chocolate chips for a tasty touch.
Step 4: Shape & Chill
- Press the mixture firmly into a lined 8×8 inch baking pan.
- Refrigerate for at least 2 hours until firm.
Step 5: Slice & Store
- Cut into 8 bars.
- Store in an airtight container in the fridge for up to 1 week, or freeze for longer storage.
🍽️ Nutrition (per bar approx.)
| Nutrient | Amount |
|---|---|
| Calories | 180–200 kcal |
| Protein | 15–18g |
| Carbs | 10–12g (mostly from oats & seeds) |
| Sugars | 1–2g |
| Fat | 8–10g (healthy fats) |
| Fiber | 3–4g |
🕒 When to Eat?
- Pre-workout: Gives slow-burning energy & protein
- Post-workout: Helps muscles recover quickly
- Snack: Keep hunger at bay between meals with clean fuel
🔥 Pro Tips:
- Swap peanut butter for almond or cashew butter if you want a different flavor.
- Add cinnamon or cocoa powder for extra taste without sugar.
- Use a high-quality whey isolate for less lactose and cleaner protein.
