Are you thinking of ways on how to lose your fats and get those abs? Then welcome to the club. With the pressure from social media and the influence of Hollywood celebrities, a lot of people are constantly looking for ways to achieve the perfect body, without necessarily giving up health and nutrition. If you are one of them, then you are in the right place.
The High Protein – Low Carb Diet
If you know Atkins’ Diet, then you should be familiar with the high-protein, low carb diet. This means 25% to 35% of your daily calories protein comes from protein, instead of the usual 15% while the amount of carbohydrates to be taken are limited.
There is no universal concept of this type of diet. In fact, high protein diets are not the same and come in different varieties. For some, this means high protein – high fat – low carb while for others, it is high protein – low fat – moderate carbs.
Whatever your variation may be, one thing must remain unchanged: fruits and vegetables must always be included in the meal.
Fruits and vegetables maintain balance in your daily diet. At the same time, it supplies you with all the nutrition you need and keeps you filled minus the calories and fat.
Why it works?
High protein – low carb diet leaves you fuller longer, period. There is an increase in satiety because protein leaves your stomach slower than carbs or fat. As a result, lesser calories will be consumed since you don’t have to eat frequently, which in turn leads to weight loss.
However, this does not mean you should stay away or deprive your body with carbohydrates. Carbs are needed in order for it to be converted to blood sugar which your body and tissues will use to function properly.
At the same time, carbs provide you energy and contain phytochemicals and antioxidants that give you protection against various diseases.
High-Protein Snacks and Meal Ideas for a better and sexier You
The trick in high-protein diets is finding lean foods that are packed with protein BUT lesser amount of fat. Here are quick, easy and delicious high-protein snacks and meals which you can try that can definitely help you turn your fats and flabs into abs.
High protein breakfast ideas to pump up your morning.
Breakfast is the most important meal of the day so make sure to make it count. Here are breakfast ideas you can do as you start a long day ahead of you.
1. Bacon and jalapeno egg sandwich
- Protein amount: 21 grams
- Key benefits: This is a nutritious way to start your morning, thanks to the protein and carbohydrate contents plus fibre. Jalapeno is also a key factor since it can give your metabolism a spicy boost.
- How to prepare: Cook bacon until crisp. Then set aside. Place a whole-grain muffin split into half, with the cut side down, in skillet to toast. Set aside. Cook a large organic egg and sprinkle it with pepper and cheese. Then transfer the egg into the muffin, top it with bacon, jalapeno, cilantro, onion and tomato and you are good to go.
2. Breakfast burrito with beans
- Protein amount: 25 grams
- Key benefits: Short preparation time, simple to make and a great source of carbs and protein.
- How to prepare: This breakfast burrito can be considered as a power breakfast since it has everything you need in a single meal. Try the recipe from cookforyourlife.org.
All you need is a corn tortilla, scrambled eggs, onions, black beans jalapeño, lime juice, cilantro, tomatoes and you’re good to go.
3. Berry yummy yogurt
- Protein amount: 14 grams
- How to prepare: Go for one plain, non-fat yogurt or use Greek fat yogurt for additional protein content.
Add fiber-rich berries such as blueberries or raspberries to give the yogurt a natural sweet taste.
You can even sprinkle some seeds, nuts, oats or cereals to increase the amount of protein.
4. Fruity oatmeal
- Protein amount: 24 grams
- Key benefits: No cooking needed, great source of fibre, simple to do and you can put any fruits you want.
- How to prepare: This is one of the most basic yet power-packed breakfast meals you can do. Cook ¾ cups of dry oatmeal and mix it with skim milk instead of water.
Add in some apples and walnuts (since it can help you feel full longer) as suggested by the minimalistbaker.com or you can mix in your own choice of fruits.
Don’t forget to sprinkle it with cinnamon and honey for sweet, flavourful taste.
5. Cheesy scrambled eggs
- Protein amount: 16 grams
- Key benefits: This is an easy and protein-packed recipe that will definitely leave your tummy satisfied.
- How to prepare: Looking for a perfect way to bring life to the usual scrambled eggs? Then you should try out this high protein breakfast idea. All you need to do is to melt unsalted butter over medium heat, add in onions and jalapeno and cook it until soft, then stir in eggs, salt and pepper. Once the eggs are cooked, mix goat cheese and chives and serve it with whole grain toast or English muffin. You can also use other cheese – just make sure it is natural for lower salt content and not the process pasteurized ones.
6. Spinach and egg breakfast wrap
- Protein amount: 22 grams
- Key benefits: This breakfast idea is packed with monounsaturated fatty acids (MUFAs) plus rich in different nutrients too such as potassium, magnesium and essential vitamins from avocado.
- How to prepare: This amazing breakfast dish is like the ultimate nutrients supplier. Aside from the MUFAs that help you lose the belly flabs, it is also rich in fibre and cholesterol-lowering plant sterols. To do this, cook spinach in medium-high heat for two minutes. Set aside. Then whisk 4 eggs and 4 egg whites and cook. Season it with salt and pepper if you desire. In the center of whole wheat tortilla, spread the egg mixture and sprinkle with jack cheese. Top it with avocado slices and fold it, burrito style.
7. Crostini with spinach, poached egg and creamy mustard sauce
- Protein amount: 13 grams
- Key benefits: This protein powerhouse recipe is a good combination of fats, protein and carbohydrates at lesser calories and cholesterol levels. At the same time, it is a good source of fibre too.
- How to prepare: To do this, combine reduced fat sour cream, Dijon mustard, fresh lemon juice, chopped chives, salt and pepper in a small bowl with water. Then top each slice of toasted whole grain bread with spinach. In a large saucepan, simmer 2 inches of water then add vinegar. One at a time, crack eggs into a cup and gently slip into water and let it simmer for 2-3 minutes. Then place the poached egg on top of the spinach and pour the sour cream mixture over the egg before serving this powerhouse meal.
8. Breakfast cookies
- Protein amount: 6 grams per cookie
- Key benefits: This cookie is healthy, nutritious, rich in fibre (from the fruits) and has the right amount of caffeine too.
- How to prepare: Who says you can’t have cookies for breakfast? Breakfast is supposed to be yummy and there’s no better way of pumping it up than by having cookies. To make one, beat together almond butter, canola oil, honey and almond milk. In a separate bowl, mix mashed banana, whole wheat flour, baking soda, salt and oats. Add the espresso beans. Form into a cookie shape and bake it for 8 minutes. You can also add dried fruits if you want a sweeter, fruity taste.
9. Wheat-free pancakes
- Protein amount: 6.1 grams per pancake
- Key benefits: This pancake recipe is rich in fibre and protein plus no sugar whatsoever.
- How to prepare: There’s no better way of starting your day right than by having pancakes for breakfast. And don’t worry about the carbs or gluten because this pancake is safe for consumption.
In a large bowl, combine almond meal, flaxseed, salt and baking soda. In a separate bowl, whisk 3 eggs and add almond or coconut milk. Slowly add the two mixtures. Add more milk to reach pancake-batter consistency. Cook and eat. If you like to add sweetness into add, add some Greek yogurt, fresh fruits or honey.
High protein smoothies and shakes to quench your thirst
A meal will never be complete without drinks that help you eat and digest your food properly. Whether it is a post-workout snack or a meal replacement, these smoothies can definitely shake up your smoothie routines.
Below is a list of high protein smoothies that can give your meals a complete fix.
10. Chocolate peanut butter protein shake
- Protein amount: 30 grams
- Key benefits: This high-protein smoothie is rich in vitamin E, niacin, folate, protein and manganese. Plus, it has monounsaturated fats and antioxidants too.
- How to prepare: You can never go wrong with chocolate. And when it comes to high protein smoothies, chocolate smoothie deserves a spot on the list. Mix two scoops of chocolate protein powder (any brand will do), a cup of unsweetened almond, soy or skim milk, 1 banana and peanut butter and blend in until smooth. So, are you ready to start your day?
11. Chunky monkey shake
- Protein amount: 20 grams
- Key benefits: A good source of calcium (milk) and potassium, (banana). This smoothie will give you a quick protein fix.
- How to prepare: There is a reason why monkeys love bananas. And it’s time to incorporate this healthy fruit in your daily diet – or at least in your drinks.
Blend one medium-sized banana, add a tablespoon of peanut butter and a cup of low fat chocolate milk for a perfect protein-packed pick-me-upper. You can try blending in kefir, a cultured probiotic beverage that is similar to a drinkable yogurt, since a cup of it comes with 11 grams of protein.
12. Vanilla peppermint shake
- Protein amount: 51 grams
- Key benefits: The peppermint flavour.
- How to prepare: If you are a peppermint lover, then this high protein drink will definitely tickle your taste buds.
Combine 2 scoops of vanilla protein powder, a cup of unsweetened coconut milk, 3 tablespoons of crushed peppermint candies, 1/8 teaspoon nutmeg and a cup of ice. You will surely love this shake.
13. Orange creamsicle protein smoothie
- Protein amount: 27 grams
- Key benefits: It has a healthy dose of vitamin C and calcium.
- How to prepare: Whether you want to complete an energizing breakfast or looking for a post-workout shake, this high protein fruit smoothie can do the trick. Plus, it is so simple to do, too. Blend in two scoops of vanilla, ½ cup unsweetened almond milk, water, three ounces orange juice concentrate, banana, honey and ice. You can add orange zest if you want for added twist.
14. Banana oat protein smoothie
- Protein amount: 28 grams
- Key benefits: This smoothie is rich in potassium that protects your heart. It can also prevent muscle cramps and sustain your blood sugar especially after a strenuous workout.
- How to prepare: If you are looking for a pick-me-upper minus the whey or protein powder, then give this smoothie a try. Blend old-fashioned rolled oats, half cup of plain low-fat yogurt, banana, fat-free milk, 2 teaspoons honey, ground cinnamon and ice until smooth. Top it with walnuts or use maple syrup instead of the usual honey for variation.
15. Vanilla milkshake smoothie
- Protein amount: 17 grams
- Key benefits: It needs only four simple ingredients that are rich in both protein and potassium. Plus, it contains tofu too!
- How to prepare: Did you know you can make a vanilla milkshake without a single drop of dairy? That’s right. In fact, you can make your own vanilla milkshake using tofu. All you need is a half cup of soft tofu, one cup of vanilla soy milk, banana and peanut butter and blend it all together voila, you have your milkshake. At the same time, it is packed with protein too. Very easy, isn’t it?
16. Green goddess smoothie
- Protein amount: 4.6 grams
- Key benefits: This low calorie, nutrient packed smoothie will need only five minutes of your time for preparation.
- How to prepare: This smoothie is a perfect blend of everything green – both fruits and vegetables to be exact.
Blend a cup of baby spinach and cucumber, half cup of avocado, fresh orange juice and kiwi, half cup of kefir or low-fat vanilla yogurt and mint leaves.
You’ll definitely love how it looks and tastes.
17. Raspberry blackberry smoothie
- Protein amount: 25 grams
- Key benefits: This fibre-rich smoothie is easy to do and prepare.
- How to prepare: Ready to jumpstart your morning? Then try out this smoothie minus the protein powder. Just place a banana, blackberries, raspberries, vanilla yogurt, honey and ice cubes into a blender and blend well.
Add a little bit of granola and this smoothie can a perfect appetizer too.
18. Peanut butter protein shake
- Protein amount: 24 grams
- Key benefits: This high protein smoothie is packed with lean protein, fibre, antioxidants, potassium and vitamins B6 and C plus the right amount of fats.
- How to prepare: If you love Reese’s peanut butter cups, then you’ll definitely love this power protein smoothie too.
Blend one scoop of chocolate whey protein powder, natural peanut butter, banana, skim milk, oats, ice and a pinch of salt. Enjoy your drink!
High protein meals to help you last through the day
Breakfast is important but you won’t last the whole day if you don’t follow it up right? Here are lunch and dinner ideas you can make to get yourself a quick protein fix.
19. Tuna patties
- Protein amount: 41 grams.
- Key benefits: Simple and easy to cook and contains Omega-3 fatty acids.
- How to prepare: Who says patties are just for meat? Apparently, not. If you are looking for an instant protein source that is easy to do, then try it this recipe. All you need is avocado oil, cans of tuna, old bay seasoning and sun-dried tomatoes.
Simply place the tuna in the skillet in the form of patties, add in the seasoning, flip and cook for up to 4 minutes for both sides. Add sun-dried tomatoes and let it cook for another 2 to 3 minutes. You can add carrots or beans if you like.
20. Crab roll
- Protein amount: 21 grams
- Key benefits: This recipe is high in calcium. At the same time, it is low in calorie and saturated fat.
- How to prepare: It may seem an intimidating food but crab roll is simple and easy to do. Mix together mayonnaise, lemon zest, lemon juice, hot sauce, ground pepper and salt. Then add shallot, celery, chives and crab. Just make sure that the crabs won’t break up too much.
Cut the bun in half, add in lettuce and divide the crab filling among the buns. You can even garnish it with chives if you want.
21. Baked salmon
- Protein amount: 34.9 grams
- Key benefits: Healthy, easy to do, rich in protein without too much fat and packed with Omega-3 fatty acids.
- How to prepare: This is a great salmon recipe especially when you’re still trying to whip your culinary skills. To do this, combine minced garlic, olive oil, basil, salt, pepper, a teaspoon of lemon juice and parsley. Marinade the salmon using these ingredients for an hour. Then bake the salmon for 35 to 45 minutes or until easily flaked with fork. Easy, right?
22. Fast-cooked chicken creole
- Protein amount: 33.3 grams
- Key benefits: Quick and easy to do, no added fat and lesser salt content.
- How to prepare: This is a quick and protein-packed recipe that will surely satisfy your cravings. Cook chicken breast cut into strips until no longer pink. Add a can of tomatoes (low sodium is preferable), a cup of low sodium chilli sauce, 1 ½ cup of green pepper, celery, onion, garlic, a tablespoon of basil and parsley, ¼ teaspoon of crushed pepper, and salt and bring to a boil. Let it simmer and cover for 10 minutes. You can serve this over rice or whole wheat pasta.
23. Tuna and white bean salad
- Protein amount: 27.6 grams
- Key benefits: A refreshing alternative to your usual tuna salad that is packed with protein and Omega-3 fatty acids. Perfect for vegetarians
- How to prepare: This is pretty easy to do. All you need to do is to combine two cans of tuna (drained), a can of white beans or chick peas, diced red bell pepper, ¼ cup of diced red onion, a tablespoon of olive oil and lemon juice. You can add in parsley, tomato and cucumber to complete your vegetable fix.
24. Rainbow Turkey Kebab
- Protein amount: 28 grams
- Key benefits: A balanced carb-protein-vegetable meal that will surely leave your tummy happy.
- How to prepare: Cut turkey breast, red, yellow and green peppers into 1-inch squares. Alternately stick in the peppers and turkey breast into metal skewers. In a small bowl, combine half cup of apricot jam, soy sauce, vinegar, salt and pepper. Brush this mixture over the kebab and marinate it for 30 minutes (or up to 6 hours if you prefer it longer). Place the kebabs on medium-high heat grill until turkey is no longer pink. You can try chicken breast too.
25. Curried chicken pitas
- Protein amount: 27 grams
- Key benefits: Short preparation time and the recipe is rich in magnesium. It is also low in saturated fat, sodium, calories and cholesterol.
- How to prepare: If you are looking for a recipe that can neutralize the taste of curry, then this might work for you. Combine 6 tablespoons of non-fat yogurt, ¼ cup low-fat mayonnaise, and a tablespoon of curry powder.
Add cubed chicken breast, diced pear, celery, cranberries and almonds until well combined. Spread the chicken mixture and sprouts in whole wheat pita bread then cut it in half.
26. Chicken soup for vegetable lovers
- Protein amount: 31 grams
- Key benefits: This vegetable-packed recipe is low in carbohydrates, cholesterol and calorie content and at the same time, rich in potassium.
- How to prepare: If you want the best of vegetables and protein, then you should try this out. Heat a tablespoon of extra virgin olive oil over medium-high heat and add chicken chucks.
Once it is browned, remove the chicken and transfer to a plate. Then cook the dices zucchini, chopped shallot, half teaspoon of Italian seasoning and salt and stir until vegetables are slightly softened.
Add chopped tomatoes, chicken broth, dry white wine and small pasta. Once the pasta is tender, add in spinach and cooked chicken then serve.
27. Black bean cakes with queso fresco
- Protein amount: 19 grams
- Key benefits: A healthy balance of saturated, monounsaturated and polyunsaturated fat, protein and carbohydrates. At the same time, it helps lower blood sugar through the black beans.
- How to prepare: If you want to put a twist to your ordinary bean cakes, then give this recipe a try. To do this, mash black beans and add two eggs and queso fresco (cheese). In a small skillet, sauté minced onion and garlic then add cilantro then remove from heat.
Combine the onion mixture and beans then add flour, half teaspoon of baking powder, salt and pepper, the consistency should look like a cookie dough. Then form the bean mixture into cakes, place it in a baking dish and bake it for about 30 minutes until the bean cakes are golden and crisp. Serve it with salsa or jalapeno.
High protein snacks to satisfy your hungry tummy anytime of the day
Having snacks in between meals is okay, as long as you will eat any of the high-protein snacks mentioned.
28. Fresh Mexican tuna salad
- Protein amount: 53.7 grams
- Key benefits: Easy to prepare and rich in Omega-3 fatty acids (from the tuna)
- How to prepare: This is a pretty easy recipe that is perfect to satisfy your hunger. Apply salt in chopped onions and cover it first with water to get rid of the aftertaste. After soaking (ideally, 30 minutes) the salted onions, drain and rinse the salt. Then chop the tomatoes and cilantro and mix it with the onions. Squeeze lime juice then add the drained tuna to the vegetable mixture and gently toss the ingredients. Then enjoy your salad. You can add fruits such as peeled apples or oranges if you want to have that sweet, tangy taste.
29. Egg salad sandwich with watercress
- Protein amount: 16 grams
- Key benefits: A quick afternoon fix plus the vegetable watercress is rich in phytonutrients and a perfect way to boost your afternoon.
- How to prepare: This recipe is packed with protein minus the calories. To do this, remove the egg yolks from the hard-boiled eggs and add in sour cream, mayonnaise and mustard. Chop the egg whites and add it in the yolk mixture then season it with salt and pepper. Slice in some bread (whole wheat, please), arrange the watercress and spread the egg salad. If you don’t have watercress, cucumber and lettuce will do.
30. Fresh pea hummus
- Protein amount: 5 grams
- Key benefits: This is quick, easy and fibre-rich snack that can fill up your hungry tummy. Plus, peas are a good source of vegetarian protein too.
- How to prepare: Who says hummus can only be made using chickpeas? Apparently, using green peas is better because of its fibre and carbohydrates content. Simply mash a cup of green peas and combine it with 2 tablespoons of lemon juice, chopped walnuts, garlic, salt and pepper. Place it in a blender or food processor until smooth. Serve it with rye crackers. See, you can even use this recipe when you have guests at home, too.
31. Peanut tofu wrap
- Protein amount: 19 grams
- Key benefits: This quick and heart-healthy meal is low in calorie, cholesterol and saturated fat.
- How to prepare: This recipe is so easy that it will only take 10 minutes of your time. All you need to do is spread the peanut sauce on the whole wheat tortilla, add in thinly-sliced seasoned baked tofu, sliced red pepper and snow peas in the center, fold the sides over the filling then roll up.
You can even mix peanut butter and soy sauce if you don’t have peanut sauce on hand. Easy, right?
32. Mediterranean tuna panini
- Protein amount: 34 grams
- Key benefits: It is rich in Omega-3 fatty acids from the tuna, plus low in calories, cholesterol and saturated fat.
- How to prepare: This is a Mediterranean combination of protein, vegetables and tangy taste of lemon juice. Combine light tuna, tomatoes, feta cheese, artichokes, onion, olives, caper, a teaspoon of lemon juice, and ground pepper.
Spread the tuna mixture among 4 slices of whole wheat bread. Cook the Panini using canola oil over medium heat for two minutes or until one side is golden brown. Then cook the other side for another two minutes then serve.
33. Turkey wraps
- Protein amount: 27 grams
- Key benefits: No cook snack that is quick, easy and very simple to do. Plus it is both rich in protein and fibre content.
- How to prepare: If you are looking for a quick bite with only few minutes to spare, then this simple recipe will work for you. All you need is turkey breast and green lettuce and you are good to go. To do this, just wrap the turkey breast in green lettuce leaves.
You can even add cheese in it although it may add some few grams of protein. You can also roll the turkey with reduced fat Swiss cheese. Just make sure to go for the whole cut turkey instead of the processed deli meat for lesser sodium content and food preservatives.
34. Cocoa cayenne popcorn
- Protein amount: 3 grams
- Key benefits: This snack is low in cholesterol, saturated fat and sodium.
- How to prepare: Tired of your usual cheese and salty popcorn? Then try out this unique but simple recipe. Mix together confectioner’s sugar, unsweetened cocoa powder, cayenne pepper and ground allspice.
In a large shallow bowl, sprinkle the cocoa mixture in air-popped plain popcorn evenly until well-coated. Serve and enjoy your movie.
35. Tuna melt
- Protein amount: 18 grams
- Key benefits: Low in calories, carbohydrates, saturated fat and cholesterol. Plus, it’s good for the heart too.
- How to prepare: This recipe gives a twist to the classic tuna melt. Combine light tuna, minced shallot, mayonnaise, lemon juice, parsley, hot sauce and pepper.
Then spread the tuna mixture on each slice of whole wheat bread. Top it off with tomato slices and sharp cheddar cheese. Bake the sandwich for 3 to 5 minutes or until the cheese is bubbling.
36. Asparagus and salmon bundles
- Protein amount: 10.4 grams per serving
- Key benefits: Easy to prepare yet this recipe is also rich in Omega-3 and fibre.
- How to prepare: It may look fancy but this recipe is very simple to do. In a baking pan, sprinkle the asparagus with salt, pepper and olive oil then roast until the edges are starting to look brown, usually after 10 minutes. Remove from the oven and let it cool. Once the asparagus have cooled, wrap four to five spears with a slice of smoked salmon. See, grabbing a quick bite at 4pm has never been this easy.
High protein desserts to cap off your meal
37. Blueberry mug muffin
- Protein amount: 8 to 10 grams per muffin
- Key benefits: Lesser calories, fat, sugar and sodium than muffins bought in bakeries.
- How to prepare: Don’t worry if you never had a hand (and interest) in baking. This recipe is a perfect start to your baking career, plus it’s protein-packed too.
Mix ¼ cup of oats, ¼ fresh or frozen blueberries, a teaspoon of baking powder and olive oil, 2 tablespoon of ground flax, 2 teaspoons cinnamon, 2 egg whites and sugar.
Mix it all in a microwave-safe container and cook it in the microwave for 50 seconds to a minute. Satisfying your hunger anytime of the day has never been this easy.
38. Almond butter cookies
- Protein amount: 4 grams per cookie
- Key benefits: Low in cholesterol, saturated fat and sodium.
- How to prepare: Looking for a perfect way to enjoy a cookie? Then try this cookie recipe and you’ll be surprised how this can still be part of your diet.
Combine half cup of dried Medjool dates, 1 ½ cups of raw almonds, ¼ cup almond butter, 2 tablespoons maple syrup, ¼ teaspoon of almond extract and cinnamon.
Add in dried cherries and half cup of oats. Form the dough into balls and flatten slightly. Cover it with plastic wrap and refrigerate it until firm. What a way to end your meal.
39. Peanut butter protein balls
- Protein amount: 4.5 grams per protein balls
- Key benefits: This no-bake recipe is easy to do and has the perfect blend of protein and carbohydrates which you will need before a tough strength training session.
- How to prepare: You will need all the energy you have before you hit the gym. Good thing there are protein balls which can help you with that. All you need is peanut butter, honey, a scoop of chocolate whey protein powder, 3 tablespoon of ground flaxseed and dark chocolate chips. Mix all the ingredients together and form it into balls. Refrigerate it until firm.
40. Chickpea cookie dough
- Protein amount: 11.1 grams per serving
- Key benefits: This easy-to-do recipe is the perfect alternative to your usual packaged cookies and processed foods. Plus, it is a no-bake snack and a good source of fibre and protein that every vegetarian will love.
- How to prepare: Who says chickpeas are just for hummus or salad toppings? Apparently, it can be made into a healthy cookie too. Mix chickpeas, peanut butter, vanilla extract, agave nectar and vegan chocolate chips in a blender or food processor. Blend until it is a fine puree. Then remove the dough mixture from the blender and place it in a bowl. Serve it with apple slices, pretzels, or wheat crackers for additional fix.
41. Almond protein bars
- Protein amount: 12. 8 grams per bar
- Key benefits: These dairy-free chewy bars are quick to do and ideal for vegetarians. Plus, there is no need to bake this too.
- How to prepare: These chewy bars are the perfect snack before or after a workout. Plus, it is a perfect alternative to your usual Greek yogurt and cheese sticks too. In a food processor, combine almonds, salt, oats, 5 ounces of vanilla protein powder and maple syrup. Blend until smooth. Transfer the mixture into a pan and press it using a spoon. Top it off with more almonds. You can even drizzle chocolate over the bars before refrigerating it for 20 minutes.
42. Chocolate chip protein bars
- Protein amount: 19 grams per bar
- Key benefits: Short preparation time and the protein bars are very easy to do.
- How to prepare: Whether you are looking for the perfect pick-me-upper in the morning or you simply want something sweet after meal, this choco chip protein bars can do the trick. All you need are 2 tablespoons of VitaFiber syrup, pea protein powder and almond flour, ¼ teaspoon vanilla extract and unsweetened dark chocolate chips. Just combine all the ingredients then transfer the dough mixture in a mould and refrigerate it for an hour until it is firm enough. Don’t forget to heat up the VitaFiber syrup until bubbles start to form. You can also add a teaspoon of coconut oil if you think the dough is not firm enough.
43. No-bake choco-peanut butter bars
- Protein amount: 20 grams per bar
- Key benefits: Aside from being no-bake and sugar-free, this healthy bars are rich in fibre and protein. Plus, it is loaded with the goodness of coconut oil.
- How to prepare: This is perhaps the best no-bake bars you’ll ever taste. Melt one cup of peanut butter, ½ cup honey and coconut oil over medium heat. Once melted, remove from heat and add oats, shredded coconut, dark chocolate chips and a teaspoon of vanilla extract. Pour it in a pan and refrigerate before serving.
44. Quinoa, coconut and salted peanut butter cookie dough
- Protein amount: 12 grams
- Key benefits: A perfect vegetarian, all natural low-sugar treat to satisfy your sweet tooth.
- How to prepare: This healthy, vegan and gluten free dessert recipe will make you ask for more. Mix ¼ cup natural peanut butter, maple syrup, low-fat coconut cream and extra virgin coconut oil. Add sea salt flakes and coconut flakes. Then add coconut flour, quinoa flakes and chopped chocolate. Mix it all together until it forms into a dough. This can be served either in its dough form or baked goodies.
45. Lemon polenta mug cake
- Protein amount: 8.4 grams per serving
- Key benefits: This mug cake is so simple to do yet is gluten and dairy-free.
- How to prepare: It may look dull but once you taste it, you’ll definitely crave for more. To do this, mix egg and brown sugar first then add fine polenta flour, lemon juice, olive oil, baking powder, lemon zest and vanilla extract. Place it in a mug and put it in the microwave for 90 seconds.
Enjoy your treats without sacrificing your health!
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