Wednesday, July 13, 2011

A Delicious Protein Recipe & My New Diet!

So I’ve been looking recipes to start making my own protein bars and came across a really yummy-looking one by Registered DietitianGeorgie Fear, author of Ask Georgie.

These are called Chocolate Peanut Butter Protein Bars – mmm, mmm good!


  • Pam cooking spray
  • ½ cup plain oatmeal
  • ½ cup unsweetened soymilk
  • ¼ cup egg whites (or 2 whites)
  • ½ tablespoon vanilla extract
  • 1 scoop chocolate whey protein powder (or 1/3 cup)
  • ½ cup Stevia (or 12 packets)
  • ¼ cup milled flaxseed
  • 2 tablespoons white whole wheat flour or whole wheat pastry flour
  • 1 tablespoon unsweetened cocoa powder
  • ¾ teaspoon baking powder
  • 1/8 teaspoon salt
  • 6 tablespoons natural peanut butter


  1. Preheat oven to 350°F. Spray an 8x8” pan with Pam cooking spray.
  2. In a microwave safe bowl, combine oats and milk; cook for 60 seconds. Stir and allow cooling; mix in egg whites and vanilla extract.
3.   In a large mixing bowl, combine the whey protein, Stevia, flaxseed, flour, cocoa, baking powder, and salt.
4.   Add oatmeal mixture to dry ingredients; mix just until everything is moist. Spread batter in pan.
5.   Place peanut butter in microwave safe bowl and heat for 45 seconds or until melted. Spoon peanut butter over batter in pan and swirl with knife tip.
6.   Bake for 10 minutes; allow cooling completely before cutting into 6 bars. Wrap each individually in plastic wrap and store in the freezer or refrigerator. Unwrap and microwave 30 seconds to warm.

These bars make 6 servings.

Nutritional Facts:

Per serving:
195 calories
11 g total fat
2 g saturated fat
5 mg cholesterol
14 g total carbohydrate
4 g dietary fiber
12 g protein
218 mg sodium

You can cut the bars into different sizes depending on how substantial a meal/snack you want your bars to be. Because I’m working on leaning out and I’m in my cutting phase, I will probably only have these as part of a cheat meal. But this would make for a great, delicious, and healthy snack/meal for anyone!

I can’t wait to try these! Share with me if you decide to make these, too! Let me know what you think of them!

Chocolate Peanut Butter Protein Bars

My New Diet

So after putting on some muscle mass, I'm starting my cutting phase like I mentioned in last night's blog. Below is a sample of what my diet looks like now. Of course I substitute some of the meals for other foods that are equal so I don't get bored with the foods.

Meal 1:

1 scoop Whey Protein
1 serving of Gummy Bears
(this is my post-workout meal)

Meal 2:

3/4 cup egg whites (1 yolk)
1/4 cup Oatmeal
1/2 cup berries
(sometimes with this meal I make these as protein pancakes and I add cinnamon and use sugar-free syrup - so good!!!)

Meal 3:

1 scoop Whey Protein
1 tbsp all natural Peanut Butter

Meal 4:

4oz. chicken, tuna, turkey, haddock, or tilapia
3oz sweet potato
1 cup veggies

Meal 5:

1 scoop Whey Protein
1 tbsp natural Peanut Butter

Meal 6:

4oz chicken, turkey, bison steaks, haddock, salmon, tilapia, or tuna
small green salad
oil & vinegar, lemon juice, or sugar-free Maple Groves dressing

Meal 7:

3 egg whites

Again, this is just a sample of what I'm eating and I'm combining this with weight training and cardio. Tonight I trained shoulders (my favorite!), abs, and did cardio on the Arc Trainer. I performed:

Seated Shoulder Press
Standing Front Raise
Standing Lateral Raise
Upright Row with EZ Bar
Bent-over Rear Delt Raise

For abs I did:

Captain's Chair
Lemon Squeezes
Mason Twists


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