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On The GoSnacks : No accsess to a cooler or refrigerator

-Raw nuts (walnuts, peanuts, sunflower seeds, cashews, pupkin seed, almonds, pecans, Pistachios,

-Dried fruit

-Freeze dried fruit or veggies

-Dry cereal (Kashi, fiber one, natures plus, protein cereals ect)

-Home made granola

-Fat free kettle pop corn

-Rice cakes

-Protein bars ( low sugar)

-Trail mix ( cereal, oats, dry fruit, mixed nuts, freeze dried fruit

-Protein powder

-Home made protein bars, muffins, or cookies (check out the women’s muscledog recipe forum)

-Beef Jerky

-Fruits (Banana, apple, pear, orange, peach ect)

-Whole wheat crackers

-Whole wheat pretzels
 
Did i miss anything?? Keep in mind these are snacks on the go

 

OMG.. I just found this website that posted about 50 differet protein bars..
http://liftforlife.com/content/bodybuilding-fitness-diet-health-articles/diet-article-
s/727-pro
 
Protein Brownies 
 
 Ingredients:
-3 scoops Ultra Size Chocolate from Beverly International
-2 tbsp heavy whipping cream
-1 whole egg
-8 oz water
 
Directions:
1. Combine all ingredients into blender and blend until smooth
2. Pour into microwave safe container
3. Microwave for 5 - 8 minutes (until you notice bubbles starting to form and the top is
becoming firmer)
4. Remove, cover, and let set at room temperature for 20 minutes



Nutrition Information:
Calories: 544
Protein: 58 g (42%)
Carbohydrate: 19 g (14%)
Fat: 28 g (45%) 
  
  
  
  
  
 

Energy Bars- Unbaked
By: American Running Association Running and Fitnews
 
1 cup rolled oats
1/2 cup wheat germ
1/2 cup oat bran
1/2 cup vanilla protein powder
1 cup crunchy peanut butter
1 cup raisins or dried fruit and chopped
1 cup chocolate chips
1 cup light Karo syrup 
 
Directions
 
Mix it all well. Freeze in bar shapes. 
  
 

Protein Bar Recipe

By: Irononline Archive

-3 1/2 cups rolled oats
-1 1/2 cups dried milk
-1 tablespoon cinnamon
-1 cup lite syrup
-2 scoops protein powder
-2 large egg whites or 1 egg
-11/4 cup orange juice
-1 teaspoon vanilla extract
-1 cup raisins or dried fruit and chopped

Directions

Line cookie sheet with waxed paper and preheat oven to 325 degrees. Mix all the ingredients

thoroughly. Spread onto sheet, press cutting lines in to make 10 pieces. Bake 15 minutes

untill golden brown, cut apart, then cool and wrap. Store airtight at room temperature for up to 2 weeks.

Meal Replacement Bars (Bulking)

Combine in large mixing bowl:
-3 Cups Oatmeal
-1/2 Cup Natural Peanut butter
-1 cup Skim Milk
-4 Scoops Protein Powder
-dash of cinnamon
-Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
-Top with 4-8 packets Splenda put in the fridge overnight and cut into 8 equal bars that yield:

Nutrition info

11g fat (good monounsaturated fats)
26g carbs
21g protein
285 calories
 
 
 
 
Meal Replacement Bars (Cutting) 

Combine in Large Mixing Bowl
-8 Scoops Whey (Vanilla is very good)
-3 Cups Oats
-1 Package Sugar Free Fat Free Pudding (Any flavor is good)
-2 Cups Skim Milk


Directions

Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal  cooking tray (spread until even)
put in the fridge overnight and cut into 8 equal bars that yield:


Nutrition Info

3g fat
28g carbs
29g protein
257 calories

These bars taste amazing, and are perfect for: breakfast, pre OR postworkout

STRAWBERRY & BANANA MEAL REPLACEMENT BARS
Makes 6 bars
-1 cup raw oatmeal
-5 scoops of strawberry protein powder ( 90g of protein)
-1/4 cup fat free cream cheese
-1/2 cup non fat dry milk powder
-2 egg whites
-1/4 cup water
-1 1/2 bananas, mashed
-2 tsp. canola oil (this is the secret to moist bars instead of the traditional dry bar)

Directions
1. Preheat oven to 325 degrees. Spray a 9x9 square pan with cooking spray & set aside. In a
2. medium bowl combine oatmeal, Protein powder & dry milk. Set aside. In another bowl beat
3. together with an electric hand mixer, cream cheese, egg whites, bananas, water & oil. Add the
4. oat mixture & continue to beat until the two are combined. Pour batter into the prepared pan &
5. bake for 30-35 minutes or until toothpick comes out clean.
Calories-203, Protein 22g, Carbs 22g, Fats 3g  
   
  

Low Fat “Majmum” Protein bar

ingredients:

-8 oz fat free cream cheese
-4 scoops protein powder ( i use chocolate)
-3 cups whole oats
-1/2 cup splenda
-Dash of cinnamon ( to taste)

Directions

1. Combine splenda, cream cheese, protein, and cinnamon in a bowl and mix with an electric mixer on high til its smooth.

2. add the oats and mix with the mixer until you have a fairly homogeneous mixture. note if it is too thick add a 1/4 cup of milk or water

3. spray an 8x8 pan with PAM. spread the mixture in the pan. sprinkle some additional splenda on top and place in the fridge for an hour.

4. I cut mine into ten bars for a breakdown of

154 cals, 17.8g carb, 15g protein, 1.8 g fat

 

 

 Chewy Chocolate Peanut Butter Protein Bars

1 cup oat flour
1 ½ cups whey protein powder
¼ cup cocoa powder
½ cup nonfat dry milk powder
¼ cup stevia blend
½ teaspoon salt
2 egg whites
½ teaspoon super-strength chocolate flavoring (LorAnn)
½ teaspoon super-strength peanut butter flavoring (LorAnn)
¼ cup creamy peanut butter
¼ - 1/3 cup water

Directions

1. Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.

2. Combine all dry ingredients in blender — Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency.

3. Pour batter in lined pan, spreading, or pressing dough to an even thickness.

4. Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely. Cut into 8 bars. Delicious with low-carb ice cream.

Calories: 250 Protein: 24g Carbs: 24 Fats: 7 g

 

 
 
Best Brownie Protein Bars

½ cup oat flour ¼ cup whole-wheat flour
1-cup whey protein powder
½ cup stevia blend
1/3 cup cocoa
¼ teaspoon baking powder
¼ teaspoon salt
1-tablespoon liquid lecithin ½ cup fat free cream cheese (room temperature) 2 eggs
¼ cup fat free Miracle Whip
1 teaspoon super-strength chocolate flavoring (LorAnn)

Directions

1. Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.

2. In a bowl combine all dry ingredients. Set aside. In a large bowl, with an electric beater, combine lecithin, cream cheese, eggs, Miracle Whip, and flavoring until light and fluffy.

3. Add the dry ingredients to the wet. Mix well. Pour batter into lined 9”x9” square pan and smooth evenly.

4. Bake for 15-20 minutes. Remove from pan and cool slightly. Remove wax paper and cool completely. Cut into 9 bars.

Per bar: Calories:99 Protein: 9g Carbs:9g Fats:3 g

 

 
 
No Bake Protein Bar

 

-5 tbsp natural peanut butter (chunky or smooth)
-1/2 cup dry oat meal or whole grain hot cereal (uncooked)
-1/2 cup oat flour (double the dry oats if you do not have oat flour)
-6 scoops chocolate whey protein (approximately 132 grams worth of low-carb protein powder)
-1 teaspoon vanilla
-2 tablespoons flax seeds (optional)
-1 cup non-fat dry milk
-1/2 cup water (depending on what type of protein you use, you may need to add more)

Modifications: Use vanilla protein and replace ~1/4 cup of the oatflour with a variety of nuts, seeds, or dried berries.

PREPARATION:

1. Spray an 8x8 baking dish with non-stick cooking spray. Combine dry ingredients in a medium size bowl and mix well. Add peanut butter and mix - the mixture will be crumbly and dry.

2. Add water & vanilla.

3. Using a wooden spoon or rubber spatula, everything until a dough forms. The dough will be sticky. Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray.

4. Refrigerate a few hours (or freeze for an hour) and cut into 9 squares. Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper.

Keep refrigerated.

Nutritional Information Per Serving:

197 calories, 21 g protein, 7.2 g fat (8% saturated), 13.7 g carbohydrate, 1.6 g fiber

 

 

Chewy Chocolate & Peanut Butter Bars

1 cup oat flour

1 ½ cups whey protein powder

 ¼ cup cocoa powder

½ cup nonfat dry milk powder

 ¼ cup stevia blend

½ teaspoon salt

2 egg whites

½ teaspoon super-strength chocolate flavoring (LorAnn)

½ teaspoon super-strength peanut butter flavoring (LorAnn)

¼ cup creamy peanut butter

¼ - 1/3 cup water

Dirirections

1. Preheat oven to 325 degrees. Line a 9”x9” baking pan with wax paper.

2. Combine all dry ingredients in blender — Process on high speed 2 minutes. In a bowl, beat eggs, flavorings, and peanut butter.

3. Add the dry ingredients to the egg mixture. With an electric mixer, slowly add the water until dough becomes a “gooey play-dough” consistency.

4. Pour batter in lined pan, spreading, or pressing dough to an even thickness.

5. Bake for about 15 minutes. Remove from pan and allow to cool slightly. Remove wax paper and allow to cool completely.

6. Cut into 8 bars. Delicious with low-carb ice cream.

Calories: 250 Protein: 24g Carbs: 24 Fats: 7 g

 

 

 
 
Homemade Protein Bar recipe -  8 servings


1/2 cup oatmeal
1 1/2 cup protein powder
1/4 cup natural peanut butter (NO SUGAR ADDED—fat drained)*
1 cup skim milk powder

Directions  

1. Mix all ingredients together in a bowl and add enough water to make a stiff dough

2. Spray an 8x8 inch cake pan with Pam and press in dough evenly.

3. Refrigerate a few hours to harden, then cut into 8 - 12 bars, depending on requirements.

4. Wrap bars in plastic wrap & store in fridge.
 
Nutrition Info. serving size 8 bars
28.5g protein
22.5g carbs
6g fat
245 calories

 

Power Bars - 6 servings

•1/2 banana, mashed*

•1 tbsp natural no sugar added PB*

•1/3 cup oatmeal

•3 packets sweetener

•1/4 tsp baking powder (not soda)

•1/2 scoop protien powder

Add pumpkin pie spice, cinnamon

 Mix together and bake 300 degrees for 10 minutes. makes 6.

 

Double Chocolate Peanut Butter Designer Protein Bars -

 4 servings

1/4 cup reduced fat peanut butter*
3 TBL fat-free chocolate syrup
3 scoops chocolate protein powder
1 - 1 1/2 TBL water  (you may need more to get the consistancy you want)

Directions

1. In small bowl, combine peanut butter and chocolate syrup. Add the protein and enough water to moisten slightly.

 Place mixture on waxed paper or plastic wrap, and knead by hand for a few seconds to blend ingredients.

Form into four bars of small rectangles either by hand or rolling mixture with a rolling pin between two sheets of waxed paper.

Wrap each bar in waxed paper or plastic wrap. Store in refrigerator to preserve freshness.

Make 4 bars

Per Bar: Calories  170/ Protein 17 grams/ Carbs 13grams/ Fat 6grams

 

 
 
Chocolate Peanut Butter protein brownies

-1/2 cup oats, blended in blender to flour
-1/2 cup whole wheat flour
-1 and 1/2 cup whey protein powder
-1/3 cup unsweetened cocoa
-1/2 cup nonfat dry milk
-2 egg whites
-1 Tablespoon sugar free chocolate syrup
-1 teaspoon vanilla
-1/4 cup natural peanut butter
-1/2 - 1 cup water

Directions

Preheat oven to 325 degrees. Blend oats until flour. 

 Add remaining dry ingredients. 

Mix egg whites, chocolate syrup, vanilla and peanut butter in large bowl. 

Add dry ingredients. 

Slowly add water until “gooey”. (this does not turn into a batter; it is very thick in consistency). 

Pour into 9x9 pan lined with wax paper. 

Bake for 15 minutes.  Remove from pan and cool on cooling rack.  Cut into 8 bars.  Refrigerate. 

Approximate nutritional breakdown (depends on your protein powder) per bar: 187 calories, 7g fat, 18.25g carb, 21g protein

 

 
Honey Protein Bars

1 cup natty pb
10 tbsp honey (30 tsp, about double)
2 cups oats
5 scoops whey
1 cup milk

Directions

1. Just mix everything up in a bowl, put it in a brownie or cake pan, and leave it in the fridge.

2. After it has solidified, cut it up into bars.

 

 
 
Chocolate Applesauce Brownies

Ingredients:

•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)

•5 tsp fructose (or 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

Preparation:

1.Mix the ingredients together and pour into a greased 8x8 pan.

2.Bake at 350 degrees fahrenheit for 18 min.

Makes 9 brownies. Each brownies is 30 40 40 balanced

 

 

 
Oatmeal Protein Bars:

Ingredients:

•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 find them fine without as my protein powder is sweetened enough.

 Preparation:

1.Combine the above ingredients and put in a oiled (use pam) 9x9 pan.

2.Bake @ 350 for 35 min.

3.Makes 8 bars. When they are cool, put them in the fridge or they will go moldy in a few days.

 
Fudgey-Nutty Bars

 2 and 1/3 cups vanilla protein powder
1 oz square unsweetened chocolate
1/2 cup butter
4 oz cream cheese
1 oz chopped almonds
1 tsp vanilla
1 tsp peanut butter
1/4 cup Splenda
 

Preparation:

1. Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave. Mix together very well and then add splenda & vanilla, mixing well again.

1. Add walnuts and protein powder and mix. It will be difficult and messy to mix,you will have to use your hands near the end to knead it all together, squeezing so that the powder is incorporated into the mixture.

Now place in an 8x8 0r 9x9 baking pan,flatten and refrigerate.

When cooled and hardened, cut into 8 bars.

Per bar: 21 grams protein, 3.15 carbs.

This will vary according to the protein powder you use, I use Optimum Nutrition as I have found it to be the best and it has 22g protein and 1.5g carbs in each scoop, but no aspartame.

 

 

Chocolate Protein Cake:

 1 ½ scoops chocolate flavored whey protein
¾ scoop chocolate soy protein (GNC’s 95 Protein is good)
1 tablespoon fat free/ sugar free instant chocolate pudding mix (such as Jell-O instant pudding that comes in the box)
½ teaspoon baking soda
2 packs Splenda

Directions

1. Mix in a microwave safe bowl with enough water to make a batter like consistency(may take several tries to get it right)

2. Microwave for a minute or until cake like. It will rise considerably in the bowl. If it falls when you take it out, use less water next time

Topping

2 tablespoons whipped cream cheese
4 packs Splenda
Blend the Splenda and cream cheese

Cool for a bit and spread with the topping
Can use other toppings such as fat free cool whip
 

Wow, that’s a crapload of different recipes. Do these taste good?

I’ll have to try some of them out… Have you tried all of these or do you have a favorite off the list?

I have not made any yet, however i plan to!! i found these recipes and wanted to share them with  you all..

When have a chance to make them i will post them in my journal..

Chocolate almond butter home made protein bars
 
•2 cups rolled oats
•4 scoops (120g) chocolate protein powder
•1 tbsp unsweetened cocoa powder
•4 tbsp crunchy peanut butter
•1 tsp banana extract
•1 heaping tbsp chocolate chips
•2/3 cup water
 
Directions
 
-Mix all ingredients together and portion/cut into bars
 
-Store in fridge to hard

Cherry and Chocolate Protein bars
 
•2 cups (dry) rolled oats
•2 scoops (60g) vanilla protein powder
•2 scoops (60g) chocolate protein powder
•5 tbsp crunchy almond butter
•2 tbsp dried cherries, chopped
•2 tbsp unsweetend or semi sweet chocolate chips
•1/2 cup water
 
Directions
 
Mix all ingredients,place into a 9×9 pan and store in fridge to harden
Makes 8 bars

ABC Protein Bars
 

INGREDIENTS
-10 tbsp. natural peanut butter
-5 egg whites
-5 scoops whey protein
-2 cups oats (OPTIONAL: For flavor, I dry cook these on a frying pan until they are toasted)
-1/2 cup soy milk

DIRECTIONS
1. Mix the peanut butter and egg whites in a bowl. Microwave on high for 30 seconds, and mix well
2. (so that the mixture appears smooth). Repeat 4-5 times until all traces of egg whites have
3. dissolved into the peanut butter, and your mixture is a smooth consistent one.
4. Gradually add the protein (one scoop at a time) and stir into the mixture. Next, add the soy
5. milk and follow with the oats. Continue mixing until a thick ‘sticky’ mixture is present.
6. Smooth the thick mixture into a 13x9 tray and leave for 20-30 minutes. Cut into 10 equal size
7. bars. Individually wrap each bar (I use aluminum foil) and store in the fridge.

Nutrition Facts

Serving Size: 1 Bar
Calories: 220
Protein: 20.1g
Fat: 10.1g
Carbohydrates: 15.1g

In my opinion the calorie count is good. Not to much the protein is really good but the fat grams are too high. For the amount of calories you have the fat count would make it a bad snack.

 
It’s fine if it fits in your daily macros…  Maybe this snack does not work for your specific diet however a marathon runner, Olympic lifter, power lifters, gymnast ect would benefit from this quick on the go snack
 

Celebrity, Mary Murphy’s favorite snack is…Watermelon and tomatoes??

“I had it at a fancy hotel in Toronto served with feta cheese, vinaigrette, and a little oil. I can eat that everyday now when I’m at home.”

that loks good!! tomatoes and water melon?? weird combo but soudns really interesting.. bottom line.. anything with feta is AWESOME!!
 
and water melon and feta?? just awesomeness