By Jaime Rice
This week was full of change for me; new position at work that came along with a new shift and the abundance of overtime. Once my friends and coworkers heard I was transferring they all had one unanimous question, “What are you going to do about training and eating?” I would be lying if I said I wasn’t slightly worried about the training aspect but I am not concerned in the least about eating properly.
Over the last two years I have perfected proper planning for long shifts and unexpected overtime. This past Sunday was no exception. I had to go into work super early and had no idea when I would be done therefore, the night before I prepared. I packed an apple, banana and made homemade protein bars. I know it may be easier to go the store an buy any assortment of protein bars but if I have the time I prefer to make my own. I know what is in them and more importantly, what is not in them. Most protein bars are packed with sugar and unnecessary filler. In under 20 minutes I can make my own clean protein snacks.
My basic protein bars have several main ingredients: Oats, Greek Yogurt, Almond Milk, and Protein Powder and then you can in a variety of different foods.
My Protein Bars consisted of:
- 3 cup rolled Oats
- 1 container of Dannon Triple Zero Greek Yogurt (mixed berry) vanilla flavor works great too
- 1 cup unsweetened Almond Milk
- 1 Scoop of desired Protein Powder (I used Cellucor Vanilla)
- 1 Tbsp of Powdered Peanut Butter or regular Pnut butter
- 1 Tbsp of Honey or preferred sweetener
Mix all ingredients in mixing bowl or food processor to a batter consistency.
I used a muffin tin and ice cream scooper to spoon out and portion. A 9 x 9 baking pan works the same and you can cut into bars. If using a muffin tin, this makes 9 protein “muffins.” Bake at 375 for 10 minutes and viola!
There are plenty of optional add ins and other ingredients that can be used and swapped for other foods, for example:
- Chocolate chips
- Applesauce as a sweetener
- Egg whites
There are so many ways to make the perfect protein bar for you. I always use what food is on hand the day I decided to make a batch so every batch is slightly different than the previous. Play around with ingredients and see what you like best!
Follow me on Instagram for more recipes and tips! @ms.rice19