Zain’s Chocolate Cake Protein Bars
I would like to welcome all of my new friends that have recently started to follow my blog. For those of you who don’t know, I have been nicknamed the girl who can turn any dirty recipe clean. This is my recipe for Chocolate Cake Protein Bars and this one is dedicated to you. I hope that this recipe makes your life a little sweeter and your journey to health a little easier.
1 Cup Oats (ground)
2 Scoops Chocolate OR Vanilla Whey (I use Interactive Iso Whey)
4 Egg Whites
50 Drops Liquid Stevia OR 160g Dates (pitted) OR 1/3 Cup Honey
½ tsp Baking Soda
8oz Pumpkin Puree
4 Tbsp Cacao Powder
1/4 Cup Cacao Nibs OR Sugar-Free Chocolate Chips (optional)
24g Walnuts (optional)
Pinch Himalayan Crystal Salt
2oz Unsweetened Almond Milk
1. Preheat oven to 350 degrees.
2. In a large bowl, combine all dry ingredients: oats, protein, baking soda, salt, cacao and nibs or chips and walnuts.
3. In another bowl, combine all wet ingredients: egg whites, sweetener OR dates, pumpkin puree, almond milk, and water
4. Mix wet ingredients into dry.
5. Transfer mixture into a sprayed glass baking dish and spread to make it even.
6. Bake 25-30 minutes and allow to cool for 30 minutes before slicing.
7. Slice into 8 large or 16 small bars and enjoy warm, cool or crumbled on top of Zain’s Vanilla Almond Ice Cream.
***If you want to get really naughty, melt 2 tbsp extra virgin coconut oil + 3 Tbsp Cacao + 1/4 Cup sweetener of your choice. Refrigerate for 30 minutes and spread over top chocolate cake bars nom nom nom***
Protein shake with 1 scoop Optimum Nutrition Whey Protein, half an apple, 1/3 cup of raw oats, and ice cubes/water. 43% Protein, 43% Carbs, 14% Fat :D 260 calories!!
Just a quick question - is it a bad idea to drink protein if I’m not working out in the morning? Can I use it as a supplementation to my typical protein intake or is that a waste? I am NOT a morning person so I usually work out after work and then eat dinner.
-Lean Veal/Beef (36g protein / 100g serving)
-Lean Chicken (32.8g protein / 100g serving)
-Fish (Yellowfin Tuna is about 30g / 100g serving, salmon has 27g, Tilapia has 26g)
-Fish eggs (Caviar has 28.6g / 100g serving)
-Lobster and crab (26.4g protein / 100g serving)
-Turkey (33g protein / 4 ounces)
-Cheese (41.6g / 100g serving of Parmesan, other cheeses 28-30g protein/100g serving)
-Cottage cheese (14g protein / 1/2 c. serving)
-Eggs (1 large egg has 6.3 g protein)
-Milk (8.1 g protein per 1 cup)
-Yogurt (13g protein per 1 cup)
-Beans (Soybeans/Edamame 39.6g / 100g serving, Lupin 15.6g /100g)
-Roasted seeds (Pumpkin and Squash seeds 33g protein / 100g)
-Yeast extract (Marmite 27.8g protein/ 100g serving)
-Peanuts (25.8g / 100g serving)
-Tofu (10g protein / 1/2 c. serving)
-Oatmeal (6g protein / 1 cup)
-Quinoa (4.3g protein / 1/2 cup)
-Tempeh (31g / 1 cup)
-Spinach (6g / 1 cup)
Click here for a long list of many vegetarian / vegan sources of protein!
BOOKMARK THIS SHIT because anything you eat from this list is fucking awesome and will give you a shit ton of energy and make everything about your workouts more effective and and and and UNNGGHHH I LOVE PROTEINNNN
anyone have any info about casein & whether it’s worth it? I didn’t drink whey tonight since I’m about to sleep & i heard casein is good for keeping your metabolism active at night since it’s slow-digesting. should i keep using it for when I do late night workouts, or is it excessive?
(sorry for all the questions. i’m a n00b D:)
Healthy Raspberry Almond Chocolate Protein Ice Cream
(yields 14 scoops, recipe adapted from The Healthy Foodie)
- 500g 1% cottage cheese (I substituted this with silken tofu)
- 2 cups unsweetened soy milk
- 4 scoops (120g) chocolate whey protein powder
- 1/3 cup dark cocoa powder
- 1 tbsp pure vanilla extract
- 40g toasted almonds, crushed
- 30g fresh coconut shavings
- 75g frozen raspberries
In a food processor, blend the cottage cheese until it becomes really smooth and creamy. Scrape the sides several times to make sure you get every last bit of cheese. Add soy milk, protein powder, cocoa powder and vanilla. Continue blending until very well combined. Transfer to ice cream churner and let the mixture turn until it sets, about 20-25 minutes. Add almonds, coconut and raspberries and continue churning for about 30 seconds. Transfer the ice cream to a plastic container and put in the freezer to firm up for about an hour. If some of the ice cream has clung to the churner’s tub, let it sit until it’s soft enough to be removed then incorporate it manually to the rest of the ice cream that is in the freezer. Form ice cream scoops and place them on a cookie sheet that’s been lined with parchment paper. Put the scoops in the freezer until they are completely set, which will take at least 2-3 hours. Transfer the pre-scooped ice cream to an airtight plastic container.
my deadline right now is next Valentine’s day. plan —
- Work out M-F (MWF cardio - 12-16 miles on bike or turbo fire hiit ; T/TH strength training through turbo fire)
- Try to consume ~1600 calories a day.
- Supplement with whey protein after workout and casein protein at night (helps with metabolism)
End of Aug: ~163 (-3 lbs)
End of Sept: ~157 (-5 lbs)
End of Oct: ~152 (-5 lbs)
End of Nov: ~147 (-5 lbs)
End of Dec: ~142 (-5 lbs)
End of Jan: ~137 (-5 lbs)
Valentine’s Day: 135 (-2 lbs)
these are just guidelines of course, as i continue to work out and build muscle. But it gives me something to work towards :D :D