BTW, i would appreciate feedback, and i hope that one day i can make this into a seperate page of some sort or something. Point of this is that i noticed we have all these sections for older people and nothing for teens. hope this helps. the research helped me!!
These recipies are for the money challenged teen. We all see the mrps and protien bars in the stores and (at least i do) wish we could afford them. but, usually, we dont have the cash flow for 2.50 a bar. lol anyway. point is these are fast and easy(most of them any away) recepies for all sorts of crap. they are also great to make if your mom is like mine and has something against either spending money or protien. mine is always complaining that im gonna kill myself with it. soi this way its hidden, and you are saving a whole assload of money by not buying them from GNC. in regards to protien, feel free to use generic 5 lb tub of it. it works just as well and is cheap so you dont have to use your more expensive ****!! Also, i did not get these recepies from bb.com or any of the forums so dont whine that you "just posted them" cuz i dont care. also, most are not my origional creations, just variations on stff, so props to those who made them!!! good luck, i hope these help(i know they helped me) and good eating!!!!
Fast, Cheap and Simple
1 cup Natural peanut butter
8 tablespoons honey
1&1/4 cups whey protein powder
1 cup of uncooked oatmeal
Mix the pb and honey in a bowl, microwave on full for 80 secs. Add the rest and mix together (get your hands in man!!) can add raisins/nuts etc to taste. Smooth into 13x9 tray and leave for 20 mins. Cut into 10 to 12 equal bars and wrap and store in fridge!!
protein 20g, carbs 30g and fat 20g of which only 3g are saturated. Those figures are per bar, don't forget your 128g fat divides into 10 to 12 bars and most of the fat in pb is healthy fat which the body uses similar to carbs. The ammounts may vary slightly depending on recipe adjustments, they are well worth the 10 to 15 mins to make. Enjoy your eating bro's
a 40-30-30 zone food
3 cups rolled oats
3 tablespoons vital wheat gluten
1 cup soy protein
1 teaspoon baking soda
1 teaspoon salt
3 tablespoons fructose (or however much sugar)
1/2 cup pecans or sunflower seeds chopped (optional..i guess)
3 tablespoons canola oil
1/3 cup chopped dried fruit or raisins
1/2 cup water or apple juice
2 teaspoons vanilla extract
1/2 cup flour, oat or rice flour; as needed to thicken
1 cup or more additional liquid (milk maybe? or if you are really serious....soy milk?) to achieve texture (varies, depending on additions)
Preheat oven to 350 degrees, grease a cookie sheet.
Mix everything but the flour, let it sit a few minutes, then beat with a fork until it begins to thicken. Add enough liquid or flour to make a stiff dough.
Roll or pat out on the cookie sheet, about 1/4 inch thick, cut 20 pieces. Cut with cookie cutter or roll out a rectangle on a greased cookie sheet and separate into 4x5 rectangles for 20 biscuits or bars.
Bake 12 minutes.
The apple juice adds additional carbs, but nice flavor, and some folks enjoy a little cinnamon. If you are NOT vegan, you can beat in some eggs and reduce the water or apple juice for a little better texture and protein.
HIGH PROTEIN SNACK BARS
1/2 c. butter
1 c. peanut butter
1 1/2 c. or 12 oz. carob chips
1 c. wheat germ
1 c. shredded coconut
1 c. chopped nuts
1/2 c. sesame seeds
1/2 c. sunflower seeds
May substitute granola for these ingredients.
Melt butter, peanut butter and chips. Mix all and press into 9x13 inch pan. Chill until firm. really easy....really really easy!!!)
(Note: Although these are sugar free they are not low calorie - high fat content.)
Cereal Protien Bars
(makes a decent breakfast)
1/2 c. white syrup
3/4 c. crunchy peanut butter
3 c. Rice Krispies, corn flakes, ect.
1 tsp. vanilla
Boil sugar and syrup until sugar dissolves. Add vanilla and peanut butter. Stir until melted. Add cereal. Put in buttered 9-inch pan. DON'T BAKE! Sprinkle 1 package butterscotch chips and 1/2 package chocolate chips over top. (or all chocolate if thats what your into) Place under broiler for just a few seconds. Spread, cool, and cut.
Oat ?n? Banana Slices
6 Egg Whites
1 Egg Yolk (for those extra amino acids)
200g Porridge Oats (Complex Carbohydrate)
60g Banana Flavoured Whey Protein Powder (Any other flavor could be used.)
150ml Pure Orange Juice (For Flavour and Vitamin C)
2 Sliced Bananas (Flavour and Sweetness)
2 Tablespoons Cookable Sweetener (Such as Hermesetas or Canderel)
Preheat your oven to 180 degrees Celsius.
Put all the ingredients into your mixing bowl and stir until you have a nice even, mixture. (Should look pretty gooey.)
Find a baking tray approx 8inch by 8inch and 1inch deep.
Rub your baking tray with vegetable oil or cooking spray to prevent to mixture sticking.
Pour your mixture into the baking tray and then place in the oven.
Bake for around 20 Minutes or until golden brown.
Leave to cool and then cut into 8 pieces with a sharp knife.
Nutrition: Each slice contains approximately: Protein: 12.4g from mixed sources (Whey, Egg & Oats) Carbohydrate: 21.6g Fat: 2.1g Fat Please Note that these nutritional values have been calculated using the figures from the ingredients, added together and divided by eight (the number of slices). These figures may vary depending on the manufacturer of your protein powder and also the size of the eggs that you use.
(each slice contains 155 kcals.) Comment: Oats are a complex carbohydrate which offer a slow and sustained flow of energy. Oats also have high fibre and great nutritional value. they make an excellent pre workout meal.
60 grams chocolate protein powder
3/4 cup oat flour (if you don't have any just put some oats in a blender and chop them until they are powder)
3 tbsp sugar
3 tbsp cocoa powder (unsweetened)
a dash salt
2 egg whites
3/4 cup applesauce (unsweetened)
3 tbsp peanut butter
2 tbsp. water
1 tsp. vanilla extract ? optional
Mix the ingredients together and pour into a greased 8x8 pan.
Bake at 350 degrees farengheit for 18 min.
Makes 9 brownies. Each brownie is 30 40 40 balanced.
Chewy Protein Bars
These are not quite like the ones you buy in the store, but I like them. These bars are also balanced 30-40-40 or zone friendly.
3 tbsp. oatmeal (you can either grind it up into a powder using a blender or just use rolled oats)
3 tbsp. milk
35 grams protein powder
2 tbsp. peanut butter (you could use almond butter or olive oil as well)
2 tbsp. + 3 tablespoons of sugar
2-tbsp. hot water mixes the oatmeal with the milk.
Add the protein powder and peanut butter. Mix until it looks crumbly. If you have big chunks, then make them smaller by mashing them with a fork or whatever.
Mix the sugar with the hot water. Stir until dissolved.
Add the water with sugar to the oatmeal mixture and use your hands to combine everything (dig into them) You really have to use your hands because a spoon or fork just doesn't mix everything properly.
Place the mixture in a wax paper lined container.
Cut into 6 bars and place in the fridge to cool.
Oatmeal Protein Bars:
3 cups oatmeal
140 grams protein powder
3/4 cup peanut butter
1 cup milk
2 egg whites
1 cup apple sauce
2 tsp baking powder
1/2 teaspoon salt
You can also add fructose or sugar, I dont because my protein powder is sweetened enough.
Combine the above ingredients and put in a oiled (use pam) 9x9 pan.
Bake @ 350 for 35 min.
Makes 8 bars. When they are cool, put them in the fridge or they will go to shat in a few days.
These are great for breakfast. I use chocolate protein powder and I don't always put apple sauce in (I usually don't have any). I just put more milk in. Make sure that the mixture is not too dry, but it shouldn't be watery like soup either or it will take forever to cook. You can also add cinnamon. I do that when I use vanilla protein powder.
Be warned, though. Kinda makes, um, defecation rather enthusiastic.
25g The Ministry of Fitness Vanilla Whey
40g Crunchy Peanut Butter
2 (60g) Eggs
1 Banana (120g)
1 tablespoon Honey
100ml Regular Milk
Generous pinch Cinnamon
Add Oats to mixing bowl.
Add whey, mix briefly.
Add pinch salt, and cinnamon.
Add Peanut Butter. Mix, trying to break peanut butter up into small lumps. Mix briefly.
Gradually add lightly beaten eggs, while mixing.
Add (mashed) banana, mix well.
Add honey, mix.
Gradually add milk, whilst mixing.
Place in lightly oiled or greaseproof paper lined square baking tin (I used a 7"x7"x1.5" tin)
Bake at moderate oven temp. (180 deg) for 20-25 mins, or until golden brown.
I have just made these for the first time. They smell nice, are slightly soft-centred due to the banana, and taste quite good, although very oat-ey. I got 8 slices out of the mixture. Each slice is :
..based on the ingredients used. These bars were made with the intention of convenient food while bulking. I would have preferred more protein in the bars. Next time, I will add more whey, another banana and egg, and possibly less oats. They are great for bulking phase, and if you can change the recepie, prob cutting as well! Enjoy
note; another 50grams of whey would put the Protein to Carbohydrate ratio at 1:1 and this would be good and the bars would still retain their moist, rich texture.
anyway, im gonna go post a few more in like 5, 10 min (this is getting too long) so i hope they help and...ENJOY!
Thread: Healthy Recepies For Teens