Nutri-Grainâ„¢ Snacks

Filed under Snack by Mark Nelson on December 3, 2006 at 9:56 pm no comments

8 Nutri-Grainâ„¢ bars

1/2 cup peanut butter

5 1/2 oz. protein powder

1 tbs. vanilla

skim milk (optional)

In a small bowl, mix the peanut butter, vanilla & protein powder with a fork. The consistency will depend on your brand of powder. If necessary, add a little skim milk until the mixture holds together. Divide the peanut butter mixture into 8 rectangles. Place each on top of a bar, wrap in plastic wrap and chill in the refrigerator.

Blocks 3

Calories 330

Carb 30 40%

Protein 23 30%

Fat 11 30%

Oatcakes

Filed under Snack by Mark Nelson on December 3, 2006 at 9:54 pm no comments

1 1/2 cups instant oats

1 cup flour

1/4 cup brown sugar

6 oz. protein powder

1 tsp. salt

1 1/2 tsp. cinnamon

1/2 tsp. baking soda

1 tsp. vanilla

6 tbs. Criscoâ„¢

3/4 cup ± cold water

 

Mix the oats, flour, sugar, protein, salt, cinnamon and baking soda in a bowl. Cut in the shortening. Pour the vanilla into the water, and slowly add the mixture into the bowl until it’s all a good doughy consistency. You don’t want it too dry. Knead on a floured board and pat it down. Break in half, and roll each piece out. Trim into a rectangle, and cut each rectangle into 12 equal cakes. Bake on the middle rack at 325 until they look done, about 20 minutes. Makes 2 dozen one block snacks.

Blocks 1

Calories 100

Carb 9.5 38%

Protein 7.5 30%

Fat 3.5 32%

Orange Bars

Filed under Snack by Mark Nelson on December 3, 2006 at 9:53 pm no comments

1 cup wheat flour

1/2 cup firmly packed brown sugar

1/2 cup reduced fat butter substitute, cold

1 cup old fashioned or quick-cooking oats, uncooked

8 oz. fat free cream cheese, softened

1 egg

6 oz. protein powder

1/4 cup orange juice

1 tbs. grated orange peel

Mix the flour and sugar, and cut in the margarine until the mixture resembles coarse crumbs. Next, mix in the oats. Reserve 1 cup of the crumb mixture, and press the rest onto the bottom of a 9″ square baking pan (sprayed with nonstick cooking spray). Bake at 350 for 20 minutes. Beat the cream cheese until it’s smooth. Add in the egg, protein powder, juice and peel. Mix until blended, then pour over the crust. Sprinkle the top with the rest of the crumb mixture, and bake at 350 for 25 minutes. Cool, then cut into bars. A 3″x3″ square makes a 3-block snack. Okay, so it’s not super-healthy, but it’s good! You can pretty much choose any fruit or fruit combination you like. Try it with lemon (juice & peel) or pineapple (juice) in place of the orange juice & peel.

Blocks 3

Calories 313

Carb 30 39%

Protein 24 30%

Fat 11 31%

Turkey Bacon Sandwich

Filed under Breakfast, Snack by Mark Nelson on December 3, 2006 at 9:49 pm no comments

5 slices turkey bacon
1/2 oz cream cheese
1 bagel 

Um, you don’t need instructions here, do ya? It’s a little low on the protein, but it’s super easy to make, especially if you’re already frying some bacon for breakfast. One thing though…drink a big glass of water with it. It’s pretty dense. 

 

Blocks 3 

Calories 300

Carb 30 43%

Protein 17 24%

Fat 11 32%

 

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A couple of years ago, I started following a 40/30/30 diet plan (aka “Zone Diet”). In the beginning, I had a lot of trouble putting together meals that had the right proportions. For one thing, I had “The Nut Problem”. It seemed like every other Zone recipe that I found would end in something like “Eat with 18 peanuts on the side” or “Add 5 almonds”.

Now don’t get me wrong, I like nuts. They’re healthy, and they make a convenient snack. But the problem is that I like meals. My definition of a meal is more

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