Purchasing pre-packaged protein bars and shakes can put a dent in your budget. Many of these bars and shakes contain added supplements, preservatives and sugar. Make these products at home to save money and to make sure they contain only natural ingredients. Frozen fruit and milk provide a base for a healthy protein shake, and dried fruits offer sweetness and texture to a protein bar based on a recipe offered by website Oxygen.
Protein Shake
Step 1
Chop up a frozen banana. Place in the jar of a blender.
Step 2
Add 1 cup frozen berries. Choose from strawberries, blueberries and raspberries.
Step 3
Pour in 1½ cups of milk. Opt for cow, soy or rice milk. Cover with the lid and blend on high until smooth.
Step 4
Add one serving of protein powder. Use vanilla or chocolate-flavored soy, whey or egg white protein, depending on your preference. Turn on the blender one more time to mix in the protein powder. Pour into a glass for a shake containing about 385 calories and about 25 g of protein -- depending on your milk and protein powder choices.
Protein Bars
Step 1
Blend 1 cup pitted dates and 1/4 cup water in a food processor. Add 1/4 cup natural peanut butter. If the mixture is too thick, add a bit more water.
Step 2
Mix in 1 cup protein powder. Choose vanilla- or chocolate-flavored soy, whey or rice protein.
Step 3
Grind 2 tbsp. whole flaxseeds in a coffee or spice grinder, as whole seeds may pass through your system undigested. Add the meal to the food processor, along with a pinch of sea salt.
Step 4
Blend in ½ cup diced dried apricots and 1/4 cup toasted wheat and barley cereal.
Step 5
Spread into an 8-by-8-inch baking dish lined with wax or parchment paper. Use your hands to press the sticky mixture into the pan. Freeze for one hour and cut into 8 bars. Roll each bar in leftover wheat and barley cereal. Store in the refrigerator to thaw. Each bar contains about 209 calories and 16 g of protein.
Tips and Warnings
- Use extra wax paper to pat the protein bar mixture into the pan so it does not stick to your hands. Substitute old-fashioned rolled oats for the cereal if you prefer. Omit the step of rolling the bars in the cereal. Store the bars in the refrigerator.
Things You'll Need
- Frozen banana
- Frozen berries
- Milk -- soy, cow or rice
- Protein powder
- Dates
- Dried apricots
- Natural peanut butter
- Toasted barley and wheat cereal -- such as Grape Nuts
- Flaxseeds
- Coffee or spice grinder
- Blender
- Food processor
- 8 x 8 inch baking pan
- Wax paper or parchment paper
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