Peanut Butter & Chocolate Protein Bars

30 03 2012

Any of you who have bought protein bars know how expensive they can be.  In my quest to find something chocolatey and gooey to satisfy my sweet tooth while remaining healthy I decided I would look up some recipes and make my own.  After looking at several sites and the different ingredients I came up with my own combo of ingredients in an attempt to make a good tasting, lower calorie, high protein treat.  A lot of protein bars are really high in calories and I wanted to avoid that as much as possible.

Here are the ingredients:

Measurement Ingredient
1 cup Quick Oats
1/4 cup Hershey’s Cocoa powder (unsweetened)
6 scoops Chocolate Whey Protein powder (Meijer)
1 packet Truvia
6 TBSP Natural Peanut Butter (Meijer naturals)
1 cup Fat Free Greek Yogurt
1 tsp vanilla

Mix together all ingredients.  The concoction will be quite sticky and very messy.  Prepare to have protein batter (yeah, that sounds gross) all over your fingers. LOL

Add a touch of water (I used 1 TBSP) to the mixture so that it becomes easier for you to spread in the pan.  I chose to use a 7×11 glass pan and lined it with wax paper.  Spread the mixture as evenly as possible in the pan.

Place the pan in the freezer until the bars become quite solid.  I was anxious to finish them and removed the pan a bit early which made them somewhat difficult to remove from the wax paper.  I cut mine into 10 bars so the nutrition information below is if you make 10 bars.  You could always cut them larger or smaller depending on your tastes.

Note:  The nutrients will vary based on brands used.  Some protein powders have 40+ grams of protein per scoop while mine only has 20.  I used Fage brand 0% unflavored greek yogurt in mine and if you don’t use the fat free kind that will also change the amounts.  You could modify these by adding dried fruit, chopped nuts, etc.  I plan to experiment with the recipe in the future!

Calories Fat Carbs Dietary Fiber Sugars Protein
171 6.5 12 2.8 2.4 18.2

Turkey Chili

30 03 2012

I looooove me some chili!  Especially when it’s cold out and love to experiment.  This is my standard go to which seems to change every time because I never measure my spices. lol  Making your chili with turkey reduces the fat and lets face it…….with all those beans you know it is going to be high protein.  Here is my standard recipe.  I just throw everything in the crock pot and cook all day on low or for about 4 hours on high.

Measurement Ingredient
1lb Ground Turkey (cooked and drained)
2 cans (28oz each) Petite diced tomatos
1 can Black beans
1 can Pinto beans
1 can Kidney beans
1 can Garbanzo beans
Seasonings   as desired.  Recommended: oregano,   garlic, onion, basil, chili powder, cocoa

Recipe makes about 15 cups of chili.  Each one cup serving is 117 calories, <1g fat, 4.2g carbs, 1.4g dietary fiber <1g sugar, and 7 grams of protein.


Day 5 (Friday)

30 03 2012

800 calories burned via treadmill today!  Wooooot!  Staying on track and doing really well.  I’ll have some new recipes up later today!

Blueberry Smoothie

29 03 2012

Here is the recipe for the blueberry smoothie I made today!

Measurement Ingredient Calories Fat Carbs Dietary Fiber Sugars Protein
1 cup Fage 0% plain greek yogurt 130 0 9 0 9 23
2/3 cup Frozen unsweetened blueberries 90 0 20 4 13 1
1/4 cup Skim milk 23 0 3 0 3 2
1 tsp vanilla
Splenda to taste
Ice (I used 5 cubes)
TOTALS 243 0 32 4 25 26

Day 4 (Thursday)

29 03 2012

Today I did an aerobics DVD that I have at home and did some light strength training with my exercise band here at home.  I just did NOT feel like going to the gym but knew I had to do something.  I did work up a pretty good sweat but know I didn’t burn the 800-1000 calories like I do when I’m at the gym.  I figure it’s ok to have a light day here and there.  At this point I just have the goal of working out 6 days/week.

Made a trip to Costco last night and decided to buy some Fage plain greek yogurt.  One cup of it only has 130 calories, no fat, and a whopping 23g of protein.  I mixed in a bit of honey for sweetness and flavor and O.M.G…..I have a new found love!!!!  This stuff is FABULOUS!  So I made a trip to the grocery and bought a couple of the flavored ones to try even though the carbs and calories are higher.  This morning I used the Fage to make a smoothie.  I’ll post the recipe for what I made later.  I figure this is a much better “protein shake” than using the powdered stuff.  And lower in calories.

I did pick up some protein powder today as well in order to make some protein bars.  I researched recipes yesterday and made a couple modifications.  They are in the fridge chilling and once I have tested them I will post the recipe and results.

Day 3 (Wednesday: 1st workout with my trainer)

28 03 2012

J.E.L.L.O.  Yep…that’s what my legs feel like right now! lol

Went to the gym early and got in 25 minutes of cardio (300 calories burned) before our session.  Then A (which is what I’ll call my trainer from here on out) kicked my butt around the gym doing a full body workout for 30 minutes.  I just walked down my stairs and thought I might fall down the last few as my legs are a bit shakey and weak! I am excited to see how sore I get (I know, strange thing to be excited about) over the next two days.  Our next scheduled workout isn’t until Monday so I plan do stick with cardio the next two days and hopefully repeat the workout on my own come Saturday.

Eating is going well.  Still on track.  Almost opened a bag of chocolate chips last night but convinced myself not to with some help from the hubby.  I am going to allow myself more calories on training days.  Usually I try to stay at or under 1200 and on training days I’m going to up that to 1400.

LESSON LEARNED TODAY:  Eat a healthy, high protein, higher calorie breakfast on training days before going to the gym.  By the end of our session I was pretty weak as all I had before training was one egg mixed with 2 servings of egg whites.  Whooooopsy…..won’t do that again! lol

Chicken & Vegetable Soup with Dumplings

27 03 2012

I made this in my crockpot today.  I used several recipes as guides and made my own alterations to try and make it more healthy!

32 oz container Chicken broth
1 can Peas
1 can Corn
1 cup chopped Celery
1 cup chopped Carrots
8 oz container portobella mushrooms
1 can Healthy Req cream of chicken
1 large potato
1 package Reduced Fat biscuit dough
12 oz (2 breasts) chicken

In addition:  1 TBSP oregano, 1 tsp salt, black pepper to taste, 1 tsp basil

Just toss everything in the crockpot except the biscuit dough.

Cook on high for 4-5 hours or on low for about 8 hours.  An hour before you want to serve it kick it to high and break up the biscuit dough into small pieces and toss into the soup.  I typically add about 1/2 the dough and let it cook for 30 minutes before adding the rest.  Otherwise the dough will all stick and not form individual dumplings but one large one.  I break each biscuit into about 12-16 pieces.  Once all the dough is in give it about an hour.  You can always check it to see if the biscuits are done to your taste.

I did all the work in calculating the nutrition for you!  This recipe makes a little more than 13 cups of soup.

Calories Fat Carbs Dietary Fiber Sugars Protein
Nutrition per cup/serving 212 4.25 33 3.75 9 11.75