Homemade Protein Bar

Dec 23, 2020

One of the best and healthiest on-the-go snacks that you can make at home

Stay away from preservatives and undesirable ingredients with these super easy to prepare protein bars that you can make at home – and experiment with adding some of your favorite flavors.

Sugar-free Cinnamon Protein Bars

Ingredients

  • Ripe, mashed banana – 3/4 cup
  • Chickpeas – 400 grams
  • Almond butter – 1/2 cup
  • Finely ground flax seeds – 1/3 cup
  • Cinnamon powder – 1 tablespoon
  • Vanilla essence- 1 teaspoon (optional)

How to Prepare

  • Preheat the oven to 176 degree Celsius.
  • Add the ingredients to a food processor and blend until it is uniform. Alternatively, mash and knead with your hands.
  • Grease an 8×8 inch baking pan and pour the blended ingredients into the pan.
  • Bake in the oven for 20 minutes.

Chocolate, Nuts, and Sea Salt Protein Bars

Ingredients

  • Whole almonds – 1 cup
  • Raw cashews – 1 cup
  • Pitted dates – 1 cup
  • Protein powder of your choice – 3/4 cup
  • Unsweetened cocoa powder – 3 tablespoons
  • Water
  • Sea salt
  • Cacao nibs or unsweetened chocolate chips

How to Prepare

  • Add the cashews and almonds into a blender and process finely until they turn into a buttery paste.
  • Now, add dates into the mix incrementally and blend until they are thoroughly incorporated.
  • Continue blending while you add the protein powder, cocoa powder and a small amount of water until the mixture becomes a crumbly dough. It should have enough stickiness to stay together when you press it between your fingers. If they crumble, add a little more water.
  • Pour the mixture into a wide baking pan lined with wax paper and press the dough with a flat bottomed pan until it becomes completely flat.
  • Sprinkle cacao nibs/chocolate chips, chopped almonds and sea salt over the dough. Press the larger lumps into the dough.
  • Refrigerate the dough until it becomes firm. Cut the flattened dough into bars and wrap individual pieces with wax paper and seal them in a ziplock bag.
  • Store the bars in a refrigerator.

Quinoa, Chia Seeds, and Almond Protein Bars

Ingredients

  • Dry quinoa seeds of any variety – 1/2 cup
  • Chia seeds of any variety – 1/2 cup
  • Flax seeds finely ground – 2 tablespoons
  • Rolled oats – 1 cup
  • Pink Himalayan salt – 1/4 teaspoon
  • Cardamom – 1 teaspoon
  • Cinnamon – 1 teaspoon
  • Coarsely chopped almonds – 1/2 cup
  • Honey – 1/4 cup
  • Brown rice syrup – 1/4 cup
  • Almond butter – 1/2 cup

How to Prepare

  • Preheat the oven to 176 degree Celsius.
  • Use a large mixing bowl to mix together the different dry ingredients i.e the chia and quinoa seeds, flax seeds, cinnamon, cardamom, rolled oats, salt and chopped almonds.
  • Blend the almond butter, honey, and brown rice syrup together in a microwave-safe bowl. Heat in the oven and blend.
  • Pour the molten ingredients over the dry mix and stir thoroughly with a non-stick spatula. In case they begin to stick together firmly, use your fingers to knead the mixture well.
  • When mixed well, move the dough to a baking dish lined with parchment paper. Pat the dough until it is flat and even.
  • Bake in the oven for about 15 minutes and remove when finished, and allow it to cool for 10 minutes.
  • Separate the slab from the parchment paper and allow it to cool on a wire rack.
  • Cut the finished slab into protein bars with a pizza cutter.
  • Wrap cooled bars in wax paper and refrigerate.

You might also like

10 Tips To Build Muscle

10 Tips To Build Muscle

And Add Strength To Your Body Whether your goal is to get bigger and stronger or improve power and explosiveness for sports, you want to see progress — and sooner...

read more

Get great
content delivered
to your inbox.

Sign up today!

FOLLOW @FITNESSPROJECT.US

Share your fitness routine, goals and journey using #MyFitnessProject

STRETCH IT OUT!!!!

There are many benefits to regular stretching. Not only can stretching help increase your flexibility, which is an important factor of fitness, but it can also improve your posture, reduce stress and body aches, and more.

1. Increases your flexibility
Regular stretching can help increase your flexibility, which is crucial for your overall health. Not only can improved flexibility helps you to perform everyday activities with relative ease, but it can also help delay the reduced mobility that can come with aging.

2. Increases your range of motion
Being able to move a joint through its full range of motion gives you more freedom of movement. Stretching on a regular basis can help increase your range of motion.

3. Improves your performance in physical activities
Performing dynamic stretches prior to physical activities has been shown to help prepare your muscles. It may also help improve your performance in an athletic event or exercise.

4. Increases blood flow to your muscles
Performing stretches on a regular basis may improve your circulation. 

5. Improves your posture
Muscle imbalances are common and can lead to poor posture. One study found that a combination of strengthening and stretching specific muscle groups can reduce musculoskeletal pain and encourage proper alignment. That, in turn, may help improve your posture.

6. Helps to heal and prevent back pain
Tight muscles can lead to a decrease in your range of motion. When this happens, you increase the likelihood of straining the muscles in your back. Stretching can help heal an existing back injury by stretching the muscles.

A regular stretching routine can also help prevent future back pain by strengthening your back muscles and reducing your risk for muscle strain.

7. Is great for stress relief
When you’re experiencing stress, there’s a good chance your muscles are tense. That’s because your muscles tend to tighten up in response to physical and emotional stress. Focus on areas of your body where you tend to hold your stress, such as your neck, shoulders, and upper back.

#FitnessProject
DO YOU KNOW WHAT DAY IT IS? It's Hump Day! 🐪🐫🎉WooHoo!!!

Get focused on being your best the rest of the week! Time to get fit, stay healthy, and continue to strive towards your goals!

OH...And Don't forget to share your workout journey on Instagram and tag "#MyFitnessProject" to be featured on the Project Wall in the club or reposted!

#FITNESSPROJECT #humpday #workoutonpurpose #fitnessprojectcares #htxfitness #changeiscoming #anewkindoffitness #commitmentcommunityculture #teamtraining #htxteamtraining #houstonteamtraining #myzone #fitnessprojecttraining #commitmentcommunityculture #fitnessprojectmagnolia #fitnessprojectconroe #fitnessprojectkingwood #fitnessprojectwoodlands #fitnessprojecthumble
ON WEDNESDAY, WE WEAR PINK !!!

WORKOUT ON PURPOSE, WORKOUT IN PINK! 

GET YOUR NEW PINK TANK TODAY FOR ONLY $24.99 (100% OF PROCEEDS TO BENEFIT SUSAN G. KOMEN HOUSTON)!

Whether you're looking for the perfect gear for yourself or for your friends, our selection of FP Gear is the perfect solution. Come check out the latest looks and styles on your next club visit. Who doesn't love NEW workout gear?

Look great, Feel Great! Oh, and our NEW fall looks are now available! So keep your eyes open!

#FITNESSPROJECT #pinkmonth #FPGEAR #breastcancerawareness #workoutonpurpose #fitnessgear #lookgoodfeelgood #commitmentcommunityculture #susangkomen #breastcancerawareness #pinkweek #fitnessprojectcares #fitnessprojecthumble #fitnessprojectwoodlands
COMING NEXT TO THE WOODLANDS: DANCE, DONATE, & LIVE FIERCELY WHILE SUPPORTING AN AMAZING CAUSE!

Join Sahel Vera & Us Friday, Oct 22nd at 6:30pm at FITNESS PROJECT: The Woodlands for an evening of dance that could mean EVERYTHING! Help us make a difference and put an end to Breast Cancer!

Get your ticket now, grab your favorite PINK attire, and prepare to party like a rockstar with International Zumba Master Presenter, Sahel Vera! What better way to kick off your weekend than a high-energy Zumba event and joining our fight to SAVE LIVES!

TICKET COSTS: $20 for Members & $25 for Non-Members

100% Of Proceeds Benefit Susan G. Komen Houston

This is our moment of hope! Susan G. Komen Greater Houston is funding more breast cancer research than any other nonprofit while providing real-time help to those facing the disease.

Already signed up? Tag a friend and get yourself a dance buddy.

#FITNESSPROJECT #FPGEAR #workoutonpurpose #fitnessgear #lookgoodfeelgood #commitmentcommunityculture #susangkomen #breastcancerawareness #pinkweek #fitnessprojectcares #fitnessprojectconroe #fitnessprojectmagnolia #fitnessprojectwoodlands
SHARE YOUR FITNESS JOURNEY: #MYFITNESSPROJECT

GET SPOTLIGHTED on the Project Wall &/ Our Social Media! Share your in-club and at-home fitness journey or just show some love for FITNESS PROJECT on Instagram and show us how you're staying healthy and getting fit!

We love seeing IFBB PRO @kingfit_zay at FITNESS PROJECT: Conroe working on his fitness and personal journey while inspiring others. Learn more about his journey and check out his Instagram page today. It's wonderful having him as part of our community.

Show us your results! Oh, when you post, don't forget to include the hashtag #MyFitnessProject

#FITNESSPROJECT #strongwoman #ourmembersrock @fitnessinspiration #shareyourjourney #workoutonpurpose #fitnessprojectcares #htxfitness #changeiscoming #anewkindoffitness #commitmentcommunityculture #fitnessprojectmagnolia #fitnessprojectconroe #fitnessprojectkingwood #fitnessprojectwoodlands #fitnessprojecthumble

Pin It on Pinterest

Share This