Meal Replacement Bar (Protein Bar)
Time to make one bar? 15-20 Minutes [Make it in batches and use one a day!]
A good protein bar is hard to find online. Sure they taste amazing but they are just glorified candy bars. I will now teach you how to make one that you can take anywhere. Whether you are in class, work, or in bed, this bar can give you an hour or two before your next meal. I wouldn’t call it a TRUE meal replacement unless you eat two while bulking but one will surely fill you up and give you some time before you have a chance to eat your next meal.
MACROS
Some observations… Holy protein batman. Dropping whey to 1 scoop. Everything else looks pretty good. Right now it is 30/50/20 macro breakdown. I’d like it to have a little more fat. Possibly upping the peanut butter content. Looks like a good bulk bar.
INGREDIENTS
- One Nature Valley Honey Oats Bar [2 Bars]
- 1 Cup of Oatmeal
- 1.5 Scoops of ON Double Rich Chocolate Whey (36 Grams of Protein IMO is enough, if you want more, add 2 Scoops…)
- 15-20 Almonds
- 1/4-1/2 Box of Raisins
- Spoonful of Peanut Butter [Dark Chocolate Dream is what I used...]
- Water
GOAL
I wanted to create a protein bar that satisfied a few things…
- Good amount of protein.
- Good blend of carbs.
- Healthy source of fats.
- Keeps its form.
- Not a sticky mess.
- Tastes good.
I did a few things differently than everyone else. I chose to bake the oatmeal separately without blending it. Why? If we are adding ingredients in here, it should serve a purpose. I want to taste it.
INSTRUCTIONS
- Pre-heat oven for 350 degrees
- Take out a cookie pan, spread aluminum foil on it.
- Put 1/2 cup of oatmeal on the aluminum foil
- Bake for 5-10 minutes. Watch it closely, it burns fast. At first signs of burning, take it out.
- Take out 15-20 Almonds [I think the less the better IMO].
- Use a pill grinder or something to HAND grind these. I feel it releases more flavor and lets you keep a crunch.
- Now crush the Honey Oats bar in the wrapper.
- Pour this in with the almonds and grind them some more until they are evenly mixed.
- In a SEPARATE BOWL… Put in 1.5 to 2 scoops of your favorite whey/casein blend.
- Mix this with ONLY TWO tablespoons of water.
- After this is mixed together… Add one spoonful of your peanut butter of choice.
- Mix this into a THICK frosting like mixture. [It will be hard to stir]
- Now pour the almond/honey oats bar mash into this thick liquid.
- Add the oatmeal now too. [SAVE THE ALUMINUM FOIL]
- Mix this as best as you can. This is very hard because the ingredients are VERY dry.
- Sprinkle you raisins on at this point.
- Feel free to add 1/2 a tablespoon of water [the less the better] at this point to help it a little. (NOT recommended, but adding a little for moisture is fine)
- Once this is mixed as best as you can, pour it onto the Aluminum Foil you used for baking the oatmeal.
- Flatten it however you want into a bar.
- Put it in the freezer for 5 minutes and it should be ready to go.
- I would keep it in the fridge if you are in no hurry. Why? It’ll be hard as a rock.
CONCERNS
This looks like a chunk of poop? What do you want me to do, create something gourmet looking? It is going into your stomach so just eat the damn thing.
Someone asked if it sticks to the aluminum. I took it out and took some REAL pictures with my camera. Here is what it looks like.
Not bad eh? It doesn’t stick to aluminum foil at all and comes out as a solid bar.
Taste wise, it reminds me if a hundred grand because of the baked oatmeal. It is hard to put my finger on it. It tastes amazing though. I would use less almonds so it is sweeter in my next batch.
If you want the macros let me know…
TASTE
I feel the raisins add enough of a sugar high that most of you will be satisfied with the flavor. It sorta reminds me of a less sweet 100 grand bar. It tastes very good with the ingredient blend/preparation that I chose.
I will try different variations in the coming weeks, feel free to add suggestions to make it better. There are WAY too many protein bar threads. I want one that is…
FAST, SIMPLE, and DELICIOUS… So far this fits all the criteria.
Categories: Recipes