Homemade Bars
I didnt originally post this, but I felt that this was appropriate here. Credit is given to phaledex.
meal bars
1.5 cups milk (usually 2% or 1%, but whatever works for you)
1 cup raw rolled oats
3 tablespoons or so of peanut butter
1.5 scoops whey
honey to taste (or splenda w0uld work)
1 tablespoon or so of flax oil
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For Bulking: MRBs (Meal Replacement Bars):
Combine in large mixing bowl:
3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
top with 4-8 packets splenda
put in the fridge overnight and cut into 8 equal bars that yield:
11g fat (good monounsaturated fats)
26g carbs
21g protein
285 calories
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For Cutting:
Combine in Large Mixing Bowl
8 Scoops Whey (Vanilla is very good)
3 Cups Oats
1 Package Sugar Free Fat Free Pudding (Any flavor is good)
2 Cups Skim Milk
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:
3g fat
28g carbs
29g protein
257 calories
These bars taste amazing, and are perfect for: breakfast, pre OR postworkout.
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1cup milk
2cups protein powder
package of fat free pudding
3cups of oats
mix powders and milk, stir in oats, pam muffin tin and put in fridge to set.
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1cup cottage cheese
1/2 cup ff yogurt
4 scoops whey (I used ON's vanilla)
put these in the blender
stir in 3cups oats,
form
cut
FREEZE
Then ziplock and keep them in the freezer, add a pinch of oats to the bags, and when 2-4 hours later they are moist and great,
200cal
3g fat
23.75 c
20.75 protein
might wanna add some sweeter if you use plain yogurt, cause you can sure taste it, and it adds a sour tang to them, but i do like them alot
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STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
1 cup raw oatmeal
5 scoops of strawberry protein powder ( 90g of protein)
1/4 cup fat free cream cheese
1/2 cup non fat dry milk powder
2 egg whites
1/4 cup water
1 1/2 bananas, mashed
2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)
Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a med.ium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan & bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g
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Protein Bar Recipe
3 1/2 cups rolled oats
1 1/2 cups dry milk
1 tbsp cinnamon
1 cup lite syrup
2 scoops protein powder
2 egg whites
1/4 cup orange juice
1 tsp vanilla
1 cup craisins (cranberry/raisins, or cranberries or raisins) or chopped apple and chopped nuts
Mix all ingredients as you add them to each other and then in a waxpaper lined cookie sheet spread the mixture out. After you do this and before you bake them, take a butter knife and cut them into 10 squares. Put them in a 325' oven until lightly browned (about 15 minutes) and store them in an airtight container for up to 2 weeks without refrigeration.
Makes 10 Bars 1Bar = 200 calories 12.2 g protein 25 g carbs.
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Ingredients:
* 6 Egg Whites
* 1 Egg Yolk (for those extra amino acids)
* 200g Porridge Oats (Complex Carbohydrate)
* 3 servings of casein protein chocolate Powder (Any other flavour could be used.)
* 150ml Pure Orange Juice (For Flavour and Vitamin C)
* 2 Sliced Bananas (Flavour and Sweetness)
* 2 Tablespoons Cookable Sweetener (Such as Hermesetas or Canderel)
Preparation:
1. Preheat your oven to 180 degrees Celsius.
2. Put all the ingredients into your mixing bowl and stir until you have a nice even, mixture. (Should look pretty gooey.)
3. Find a baking tray approx. 8inch by 8inch and 1inch deep.
4. Rub your baking tray with vegetable oil or cooking spray to prevent to mixture sticking.
5. Pour your mixture into the baking tray and then place in the oven.
6. Bake for around 20 Minutes or until golden brown.
7. Leave to cool and then cut into 3 pieces with a sharp knife
These bars are supposed to be great:
calories:336
Proteins:37.6
Carbs:42g
Fat:4.6!!!!!
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3 cups oats
8 protein servings
12 tbsp of PB(I can only use commerical that means no natty PB sadly...)
1.5 cup of milk non fat
2 egg whites
2 tsp of baking powder
1/2 tsp of salt
Preparation:
Combine the above ingredients and put in a oiled (use pam) 9x9 pan.
Bake @ 350 for 35 min.
Makes 11 bars. When they are cool, put them in the fridge or they will go mouldy in a few days.
Per bar:
Calories:275
Protein:27g
Carbs:21g
Fat:11g
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INGREDIENTS
10 tbsp. natural peanut butter
5 egg whites
5 scoops whey protein (I find that chocolate mint tastes the best in this recipe, however chocolate tastes good as well)
2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
1/2 cup soy milk
DIRECTIONS
Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have dissolved into the peanut butter, and your mixture is a smooth consistent one.
Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy milk and follow with the oats. Continue mixing until a thick 'sticky' mixture is present.
Smooth the thick mixture into a 13x9 tray and leave for 20-30 minutes. Cut into 10 equal size bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.
Nutrition Facts
Serving Size: 1 Bar
Calories: 220
Protein: 20.1g
Fat: 10.1g
Carbohydrates: 15.1g
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low fat protein bar recipe ( The Majmun Bar)
ingredients:
8 oz fat free cream cheese
4 scoops protein powder ( i use chocolate)
3 cups whole oats
1/2 cup splenda
Dash of cinnamon ( to taste)
Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.
add the oats and mix with the mixer until you have a fairly homogeneous mixture.
note if it is too thick add a 1/4 cup of milk or water
spray an 8x8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour.
I cut mine into ten bars for a breakdown of
154 cals, 17.8g carb, 15g protein, 1.8 g fat
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Protein Bars:
In a mixing bowl combine...
1 cup blended oats (blend rolled oats until you have a powder)
1 cup rolled oats
2 tbl spoons flaxseed meal
3-4 tbl spoons of natty crunchy peanut butter
3 eggwhites and 1 whole egg
1 banana
4-5 scoops of (vanilla) whey protein powder
handful of almonds
Preheat the oven to 350, pour/scoop/push the mush into a glass pan (spray some no-stick spray first) and i like to sprinkle some steel cut oats on top just for aesthetics. Cook for 15-18 minutes....
Enjoy...
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Amazing 55 Cent Nutrition Bar
I kitchen tested this one a few different times and I think I got it right. Increasing the protein did not work well for me and I slightly increased the carb count with a bit of natural applesauce but it's softer now. It tastes fine without it too if you don't have applesauce around the house.
I thought this would be a good snack/post workout choice with a little natural peanut butter for some fat and supplement it with a protein drink or eat it with breakfast with some eggwhites. I just had one warm (hey, I know it's late for carbs but I had to taste test) and thought it would be good with reduced/non-fat butter too. In any case, it's 55 cents and less than 5 mins to prepare, and a pretty big size bar.
Recipe Yields 10
Per serving: Calories- 140 Carbs- 23g Protein- 15g Fat- .5 g
Cost Per Serving- $0.55 ( oatmeal and eggs were on sale, reduced calorie syrup is most costly component)
Ingredients:
3 1/2 cups rolled oats (I used quick oats)
1 1/2 cups powdered non fat milk
1 cup sugar free or reduced calorie fructose sweetened pancake syrup
(nutrition stats based on reduced calorie..s/f syrup may reduce carbs a little more)
2 egg whites
1/4 cup Orange Juice
1 tsp Vanilla
1/4 c. natural applesauce
4 scoops chocolate whey protein powder (I used Max Whey for this)
Directions:
-Preheat overn to 325
-Mix all the dry stuff in bowl to blend it
-Add in remaining ingredients and mix well. Consistency is sort of like cookie dough
-Spread on cooking sheet coated with non-stick spray. You can use a 9X12 baking dish if you want it thicker.
-Bake until edges are crisp and browned. Since the protein is choc. flavored you might not noticed the top brown that much.
-Cut into 10
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PART 1
These recipies are for the money challenged teen. We all see the mrps and protien bars in the stores and (at least i do) wish we could afford them. but, usually, we dont have the cash flow for 2.50 a bar. lol anyway. point is these are fast and easy(most of them any away) recepies for all sorts of crap. they are also great to make if your mom is like mine and has something against either spending money or protien. mine is always complaining that im gonna kill myself with it. soi this way its hidden, and you are saving a whole assload of money by not buying them from GNC. in regards to protien, feel free to use generic 5 lb tub of it. it works just as well and is cheap so you dont have to use your more expensive ****!! Also, i did not get these recepies from bb.com or any of the forums so dont whine that you "just posted them" cuz i dont care. also, most are not my origional creations, just variations on stff, so props to those who made them!!! good luck, i hope these help(i know they helped me) and good eating!!!!
Fast, Cheap and Simple
1 cup Natural peanut butter
8 tablespoons honey
1&1/4 cups whey protein powder
1 cup of uncooked oatmeal
Mix the pb and honey in a bowl, microwave on full for 80 secs. Add the rest and mix together (get your hands in man!!) can add raisins/nuts etc to taste. Smooth into 13x9 tray and leave for 20 mins. Cut into 10 to 12 equal bars and wrap and store in fridge!!
protein 20g, carbs 30g and fat 20g of which only 3g are saturated. Those figures are per bar, don't forget your 128g fat divides into 10 to 12 bars and most of the fat in pb is healthy fat which the body uses similar to carbs. The ammounts may vary slightly depending on recipe adjustments, they are well worth the 10 to 15 mins to make.
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