Homemade Gluten Free, Healthy Protein Bars

These protein bars make a great and nutritious snack.
 

What you need:

• 6 tbsp. unsweetened shredded coconut
• 6 tbsp.¼ cup almond flour (buy at a health food store or make your own by blending almonds)
• 3 tbsp.½ cup ground flax seeds
• 1/3 tbsp.cup chopped walnuts
• ¼ cup natural sweetener like Stevia
• 8 scoops chocolate whey protein powder
• 4 large table spoons of natural almond butter
• ½ cup unsweetened almond milk

What you do:

1. Mix all dry ingredients together. Add almond butter and mix until everything sticks together. Finally, add a bit of almond milk slowly until you get a good sticky mix (not too gooey) just enough so you can form it into a big flat pancake shape that wont fall apart.
2. Spray some non stick oil spray into a square or rectangular pan, and sprinkle shredded coconut at the bottom.
3. Spread the mix onto the pan, you may have to use your hands.
4. Finally, sprinkle with some more shredded coconut on top as well so that it’s not too sticky later.
5. Refrigerate for a few hours, and when the mixture is nice and firm, cut into squares.

Makes 8 bars.  


Nutrient breakdown per serving:

• Calories: 313
• Fat: 16g
• Carbs: 9g
• Protein: 33g
• Fiber: 6g

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Fresh Chicken Salad

Easy to put together, this delicious salad has a great taste and is very nutritious.
 

What you need:

• 450g of refrigerated grilled turkey, cubed
• 3 c baby spinach
• 2 c lettuce
• 2 c fresh arugula
• 1 medium tomato, chopped
• 1 c green onion, chopped
• 4 tbsp. balsamic vinegar

What you do:

1. Toss all the ingredients into a large bowl and mix them all together.
2. Add salt and pepper to taste (optional).

Makes 3 servings.  


Nutrient breakdown per serving:

• Calories: 218
• Fat: 5
• Carbs: 6
• Protein: 33
• Sugar: 7
• Fiber: 2

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Fresh Quinoa Salad

Quinoa is an amazingly delicious side dish and is one of the few grains that contain complete protein. This salad can be eaten with any of your preferred lean meat or fish.
 

What you need:

• 1 cup quinoa
• 2 cup of water
• 1 clove of garlic, minced
• 1 medium bay leaf
• Salt and pepper (to taste)
• 1 tbsp. extra virgin olive oil
• 2 tbsp. freshly squeezed lemon juice
• 1 cup cucumber, diced
• ½ cup green onion

What you do:

1. Rinse quinoa in cold water for 4-5 minutes
2. Put water, garlic, bay leaf, salt and pepper in a sauce pan and bring to a boil.
3. Stir in quinoa and reduce heat to medium. Cook for about 15 minutes. Remove quinoa from heat and cool it for 15 minutes.
4. Add olive oil, lemon juice, cucumber and onion and stir well.

Makes 2 servings.  


Nutrient breakdown per serving:

• Calories: 282
• Fat: 8
• Carbs: 43
• Protein: 10
• Fiber: 5

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Cucumber Radish Dill Salad

Cucumbers and radishes are carb-free vegetables with very few calories. If you are hungry or just want to munch on something these are a great go-to snack or addition to any protein meal. (Serves1)
 

What you need:

• 1 medium cucumber
• ¼ tsp. salt
• 2 large spring onions (scallions) with green stems, finely sliced
• 4 medium red radishes, thinly sliced
• ½ cup fat free Greek yogurt
• 2 tbsp. white wine vinegar
• 1 tbsp. finely chopped fresh dill or 1 tsp. dried dill
• 1 packet stevia
• 1 tsp. Dijon mustard
• ¼ tsp. freshly ground black pepper

What you do:

1. Slice cucumber in half and scoop out the seeds with a spoon.
2. Place in a bowl and sprinkle with salt and let stand 30 minutes (salting cucumbers removes some of the liquid so that the flavour of a dressing is not heavily diluted).
3. Drain and pat dry.
4. Chop cucumber, spring onions and radishes and combine in a large bowl.
5. Make dressing by combing and whisking together, vinegar, dill, stevia, mustard and pepper until combined.
6. Spoon dressing over cucumber mixture and toss to coat.
7. Cover and refrigerate one hour.

Makes 1 serving.  


Nutrient breakdown per serving:

• Calories: 118
• Fat: 0
• Carbs: 21
• Protein: 21
• Fiber: 3

Get Macro Patterning Nutrition for more healthier recipes.