Protein Bar Cookbook Design

PROTEIN BAR COOKBOOK

The Muscle Cook ©2017 and beyond.

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TABLE OF CONTENTS Coconut + Vanilla Protein Bars ..............................................................................................3 Chocolate Protein Crispy Bars ...............................................................................................4 High Protein Granola Bars ......................................................................................................5 Chocolate Peanut Butter Cookies ........................................................................................6 Chocolate Protein Gateaux Cakes .......................................................................................7 Mini Banana Oat Breakfast Cookies ....................................................................................8 No Bake Chocolate Protein Cookies ...................................................................................9 S'mores Protein Balls ..............................................................................................................10 No Bake Mint Protein Brownie Balls ....................................................................................11 Quest Style Protein Bar ..........................................................................................................12 Power Bars ................................................................................................................................13 Super Energy Bars ...................................................................................................................14 Protein Flapjacks ......................................................................................................................15 White Chocolate + Peppermint Protein Bar.......................................................................16 Cookie Dough Protein Bar .....................................................................................................17 Raw Oat Meal + Raisin Protein Balls ....................................................................................18 Birthday Protein Cookies .......................................................................................................19 Mini Chocolate Decedent Bars ...........................................................................................20 Apple Cinnamon Protein Bars ..............................................................................................21 Chocolate Orange Protein Bars ..........................................................................................22

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PROTEIN BAR COOKBOOK

COCONUT + VANILLA PROTEIN BARS MAKES 4 BARS

INGREDIENTS • ½ cup/48g Vanilla Whey Protein • 2 tbsp Desiccated Coconut • ¼ cup/30g Coconut Flour • ¼ cup/59ml Almond Milk • 6 squares of 85% Dark Chocolate METHOD 1. Mix your dry ingredients and place to one side.

2. Add in your milk mix with a spoon until it begins to come together then get your

hands in and bind it together.

3. Shape your mixture into bars and place into the fridge for 30 minutes.

4. Melt your dark chocolate then dunk your bars into the chocolate and leave to set

for 2 minutes before placing back into the fridge for 30 minutes.

NUTRITIONAL FACTS PER BAR

KCALS protein carbs fat

212 17g 9g 13g

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PROTEIN BAR COOKBOOK

CHOCOLATE PROTEIN CRISPY BARS MAKES 6 BARS

INGREDIENTS • 3 cups/75g Rice Crispy Cereal • ½ cup/140g Agave or Honey • ½ cup/125g Natural Peanut Butter • 3 scoops Protein Powder • 5 squares 85% Dark Chocolate METHOD 1. In a bowl add your nut butter and agave. Mix a little then place into a microwave

for 45 seconds. Mix well until combined.

2. Add your protein powder into your nut butter and mix well until combined.

3. Add your mix to your crispy’s in a large bowl and mix well with a spoon initially then get your hands in and finish mixing together.

4. Line a deep dish with parchment paper then place your bar mixture in and press until evenly distributed.

5. Melt 1 bar of dark chocolate and spread on top as a layer then place container in the freezer for 30 minutes.

NUTRITIONAL FACTS PER BAR

KCALS protein carbs fat

212 11g 28g 8g

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PROTEIN BAR COOKBOOK

HIGH PROTEIN GRANOLA BARS MAKES 6 BARS

INGREDIENTS • 8 Scoops Whey Protein • 1 cup/94g Oat Bran • 1 cup/90g Rolled Oats • ½ cup/60g Whole Wheat Flour • ½ cup/120ml Egg Whites • ½ cup/120ml Skimmed Milk • 1 tsp Stevia • 2 tbsp Honey • 1 tsp Cinnamon • 1 tsp Vanilla Extract • 1 tbsp Canola Oil • 2 tbsp Dried Cranberries or Raisins • 2 tbsp Almonds, roughly chopped METHOD 1. Mix everything together in a large bowl.

2. Pour mixture in a baking tray lined with baking paper, spread evenly and bake at

350°F/180°C for 25 minutes.

3. Place onto a cooling rack and allow to cool for 15 minutes before cutting into 6 bars.

NUTRITIONAL FACTS PER BAR

KCALS protein carbs fat

433 43g 45g 9g

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PROTEIN BAR COOKBOOK

CHOCOLATE PEANUT BUTTER COOKIES MAKES 10 COOKIES

INGREDIENTS • 1 cup/250g Creamy Natural Peanut Butter • 3 scoops Whey Protein Powder • ¼ cup/50g Coconut Sugar • 2 Eggs • 1 splash Vanilla Extract • 1 Banana, sliced • 3 squares 70% Dark Chocolate METHOD 1. In a bowl mix together your peanut butter, whey, coconut sugar, eggs and vanilla

extract. Mix thoroughly.

2. Pull off some cookie dough, roll into a ball then squeeze to form your patty.

Repeat until all mixture is used.

3. Make a little cross marking with your fork on each then pop into your oven at 350°F/180°C for 8-9 minutes.

4. Take out and place on a cooling rack for 10 minutes.

5. Add on your banana slices and melt some dark chocolate for your drizzle dressing.

Dig in and enjoy!

NUTRITIONAL FACTS PER COOKIE

KCALS protein carbs fat

256 13g 14g 14g

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PROTEIN BAR COOKBOOK

CHOCOLATE PROTEIN GATEAUX CAKES MAKES 3 CAKES

INGREDIENTS • 2 scoops Whey Protein • ¾ cup/90g Whole Wheat Flour • ½ tsp Baking Powder • 4 tbsp Organic Cocoa Powder • 1.5 Mashed Sweet Potatoes (around 5 inches each) • 1 tbsp Stevia • ½ cup/120ml Almond Milk • 1 Egg • Non Stick Cooking Spray METHOD 1. Add all ingredients into a bowl and mix thoroughly until combined.

2. Spray your muffins tins with non stick spray and evenly divide your cakes mix into

each one.

3. Preheat your oven to 340°F/170°C and place cakes in for 12 minutes.

4. Remove and allow to cool down for 15 minutes.

5. In a bowl, combine 2 tsp cocoa powder, ½ scoop protein powder and a little almond milk. Combine thoroughly until it forms a frosting consistency.

6. Take your cakes out of their tins and coat in your protein frosting then either enjoy right away or place into the fridge!

NUTRITIONAL FACTS PER CAKE

KCALS protein carbs fat

192 18g 29g 3g

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PROTEIN BAR COOKBOOK

MINI BANANA OAT BREAKFAST COOKIES SERVES 11 (3 COOKIES EACH)

INGREDIENTS • 3 ripe Bananas • 2 cups/180g Rolled Oats • 1 cup/175g Dates, pitted and chopped • 1 cup/150g Raisins • ⅓ cup/79ml Vegetable Oil • 3 tbsp Coconut Oil, melted • 1 tsp Vanilla Extract METHOD 1. Preheat oven to 350°F/175°C. 2. In a large bowl, mash the bananas. Stir in oats, raisins, oil, and vanilla.

Mix well, and allow to sit for 15 minutes.

Drop by teaspoonfuls onto an ungreased cookie sheet.

3. Bake for 20 minutes in the preheated oven, or until lightly brown.

Perfect snack alongside a protein shake!

NUTRITIONAL FACTS PER 3 COOKIE

KCALS protein carbs fat

212 6g 37g 6g

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PROTEIN BAR COOKBOOK

NO BAKE CHOCOLATE PROTEIN COOKIES MAKES 15 COOKIES

INGREDIENTS • 1 cup/90g Rolled Oats • 2 cups/210g Chocolate Whey Protein • ⅓ cup/45g Almonds • ¼ cup/65g Natural Peanut Butter • ¼ cup/52g Coconut Oil, melted • 4 Dates, pitted • ¾ cup/180ml Warm Water METHOD 1. In a large mixing bowl, mix together oats, protein powder and almonds.

2. In a food processor, process peanut butter, coconut oil, dates and water

until smooth. Pour into the bowl with dry ingredients and mix until combined.

The batter will be quite thick.

3. Scoop the dough with a spoon or a small scoop, roll into golf size balls and flatten with your hands. Place on a baking tin with baking paper and repeat this step until you run out of dough.

Refrigerate uncovered for 30 minutes enjoy cold.

NUTRITIONAL FACTS PER COOKIE

KCALS protein carbs fat

153 9g 12g 9g

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PROTEIN BAR COOKBOOK

S'MORES PROTEIN BALLS MAKES 22 BALLS

INGREDIENTS • ½ cup/125g Natural Peanut Butter, chunky • ¼ cup/85g Honey • ¾ cup/80g Chocolate Whey Protein • ¾ cup/20g Puffed Rice • 3 tbsp Mini Marshmallows, chopped into small pieces • ½ cup/70g Carob Chips unsweetened, melted • 1 tsp Canola Oil • ½ cup/3 tbsp Graham Cracker Crumbs METHOD 1. In a bowl, mix together peanut butter and honey.

2. Add in the whey protein puffed rice and marshmallows, mix together with your

hands, pressing it all together. It should be slightly crumbly, but it will come together when pressed into balls.

3. Take a small amount of mixture and squeeze into balls.

4. Then melt the chocolate you're using with the oil to thin out the chocolate a bit.

I melted it in a small bowl in the microwave. In 30 second increments. Stirring after each 30 seconds. For me, it only took 60 seconds.

5. Dip each ball in the chocolate and spread the chocolate with your fingers around the ball. It will get a bit messy. You don't want the chocolate dripping on the ball or else it will make a mess of your crumbs.

6. Once the ball is spread with chocolate, roll in the graham crumbs.

7. Store in an airtight container in the fridge. Can also be frozen.

NUTRITIONAL FACTS PER BALL

KCALS protein carbs fat

87 5g 10g 5g

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PROTEIN BAR COOKBOOK

NO BAKE MINT PROTEIN BROWNIE BALLS MAKES 20 BALLS

INGREDIENTS • 1.5 cups/225g Cashews • 1 pinch Sea Salt • 4 large medjool Dates, pitted • ⅓ cup/35g Unsweetnened Cocoa Powder • 2 scoops Chocolate Whey Protein • 1 tsp Mint Extract • 1 tbsp Water METHOD 1. Place walnuts and salt in a food processor. Process until finely ground.

2. Add dates, cocoa powder and mint extract and process until all mixed and

uniformly crumbly.

3. With the machine running, add a few drops of water at a time, just intil the mass

starts to stick together in a big ball.

4. Roll mixture into balls and enjoy!

NUTRITIONAL FACTS PER BALL

KCALS protein carbs fat

92 5g 8g 5g

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PROTEIN BAR COOKBOOK

QUEST STYLE PROTEIN BAR MAKES 1 BAR

INGREDIENTS • 55g of Vita Fiber • 1 scoop Vanilla Whey Protein • 1 Oreo Cooked, chopped METHOD 1. Place your Vita in the microwave for 30 seconds or heat up on the stove until

bubbles slightly.

2. Into a bowl add your Vita, whey protein and Oreo’s then mix together with your

spoon to begin with then mix with your hands and mold into a bar shape.

3. Place into the fridge for an hour and dig in!

NUTRITIONAL FACTS KCALS protein carbs fat

209 25g 29g 4g

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PROTEIN BAR COOKBOOK

DELICIOUS CHOCOLATE BROWNIE PROTEIN OAT BARS MAKES 10 BARS

INGREDIENTS • 1 ½ cup Rolled Oats • 2 tbsp Natural Peanut Butter • 2 tbsp Honey • 1 handful Dried Fruit • 1 handful Cashew Nuts • ¼ cup Almond Milk • 4 scoops Chocolate Brownie Protein (chocolate is fine) • ½ tbsp Cinnamon • non stick Cooking Spray • Parchment Paper • 2 squares of Dark Chocolate METHOD 1. In a bowl add your oats, protein powder, cinnamon, dried fruit, cashew nuts and

mix together.

2. In a separate bowl add your peanut butter, honey and almond milk.

3. Place them into your microwave for 30 seconds then stir well.

4. Combine the wet ingredients with the dry and mix well.

(Mix until all combined then use your hands to really work them together) 5. Place your parchment paper into your tub then place in your bar batter.

6. Spread out evenly into a square shape.

7. In a bowl over a pot of boiling water add your dark chocolate and a little water.

Stir well until it melts.

8. Drizzle over your bar mixture then place into the freezer for 25 minutes or into the fridge for 2 hours.

NUTRITIONAL FACTS PER BAR

KCALS protein carbs fat

181 18.4g 16.7g 5.1g

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PROTEIN BAR COOKBOOK

SUPER ENERGY BARS MAKES 12 BARS

INGREDIENTS • ¼ cup/40g Pumpkin Seeds • ¼ cup/40g Goji Berries • ¾ cup/90g Walnuts • ½ cup/50g Dessicated Coconut • 2 tbsp Chia Seeds • ½ cup of Dates • ½ cup Apricots • ¼ cup/70g Coconut Oil • 2 tsp Vanilla Extract • 5 squares 85% Dark Chocolate METHOD 1. Add all ingredients except the chocolate into a food processor and blitz until

combined. (Don’t over blitz, we still want little chunks) 2. Mould into a baking dish and melt down your dark chocolate then spread it on top.

3. Place into the fridge for 1 hour then cut into 12.

NUTRITIONAL FACTS PER BAR

KCALS protein carbs fat

298 6g 15g 23g

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PROTEIN BAR COOKBOOK

PROTEIN FLAPJACKS MAKES 6 BARS

INGREDIENTS • 1 cup/90g Rolled Oats • 3 scoops/60g Protein Powder • ½ cup/40g Unsweetened Desiccated Coconut • ⅓ cup/45g Mixed Seeds • 1 cup/130g Dates • 2 tbsp Coconut Oil • 3 tbsp Maple Syrup • 1 tsp Vanilla Extract • 1 tsp Cinnamon • 1 tsp Cocoa METHOD 1. Pre-heat your oven to 350°F /180°C and add all of the dry ingredients into a food

processor & blitz for a few minutes.

2. Pour the dry ingredients into a bowl and melt the honey & coconut oil in the microwave for a minute, stir and add to the dry ingredients.

3. Mix until all of the dry ingredients are coated with the oil & honey before pouring into a baking tray lined with baking paper.

4. Press the mixture down firmly all over so that the mixture is packed together tightly before baking for 20 minutes.

5. Allow the flapjack to cool in the tin before transferring to the fridge for 4-5 hours.

You'll then be able to slice the bars into 6 pieces.

NUTRITIONAL FACTS PER BAR

KCALS protein carbs fat

277 13g 32g 12g

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PROTEIN BAR COOKBOOK

WHITE CHOCOLATE + PEPPERMINT PROTEIN BAR MAKES 8 BARS

INGREDIENTS • 1 cup/256g White Chocolate Peanut Butter • 5 scoops White Chocolate or Vanilla Protein Powder • ¼ cup/14g Coconut Flour • ¼ cup/84g Honey • ¼ cup/56g Coconut Oil • 1 tsp Peppermint Extract • 1 tbsp Whole Milk (a little more if it seems dry) METHOD 1. Sift together the coconut flour and protein powder then set to one side.

2. In a separate bowl, add your melted coconut oil and mix with your peanut butter

and honey until well combined.

3. Add your dry ingredients to your wet ingredients and mix well.

4. Line a baking dish with baking paper and evenly spread out your mixture then place in fridge for 1 hour.

5. Remove and cut into 8 pieces.

NUTRITIONAL FACTS PER BAR

KCALS protein carbs fat

341 26g 18g 16g

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PROTEIN BAR COOKBOOK

COOKIE DOUGH PROTEIN BAR MAKES 2 BARS

INGREDIENTS • 2 scoops Whey Protein • 1 tbsp Cashew Nut Butter • ½ tbsp Coconut Flour or Oat Flour • 2 tsp Dark Chocolate Chips • 3 tsp Water METHOD 1. Add all ingredients into your bowl and mix together well.

2. Shape into two protein bars and place in the fridge for 25 minutes.

NUTRITIONAL FACTS PER BAR

KCALS protein carbs fat

317 39g 10g 17g

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PROTEIN BAR COOKBOOK

RAW OAT MEAL + RAISIN PROTEIN BALLS MAKES 20 BALLS

INGREDIENTS • 1 cup/140g Cashews • ¾ cup/65g Rolled Oats • 2 tbsp Honey • ¼ cup/65g Natural Peanut Butter • 1 tsp Butter • 1 tsp Vanilla Extract METHOD 1. Blend all ingredients in a food processor and mold into balls.

2. Press 4 raisins into each ball and place in the fridge for 30 minutes.

NUTRITIONAL FACTS PER BALL

KCALS protein carbs fat

75 3g 6g 5g

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PROTEIN BAR COOKBOOK

BIRTHDAY PROTEIN COOKIES MAKES 10 COOKIES

INGREDIENTS • 1 ½ cups/120g Rolled Oats (blend into flour) • 1 tsp Baking Powder • 2 scoops/60g Whey Protein • ¼ tsp Salt • 1 tsp Ground Cinnamon • 1 Large Egg • 2 tsp Vanilla Extract • 1 tbsp Light Brown Sugar • ½ cup/122g Unsweetened Apple Sauce • 4 tbsp/56g Coconut Oil • 1 tbsp Birthday Sprinkles METHOD 1. Turn your rolled oats into oat flour by blending or processing them until they

look like flour.

2. Add your oat flour, baking powder, protein powder, salt, and ground cinnamon into a bowl and mix those together.

3. Melt your coconut oil, then combine your egg, vanilla extract, brown sugar and apple sauce into a bowl.

4. Slowly add your dry ingredients into your wet ingredients while mixing everything together.

5. Cover and put your dough in the fridge for around an hour.

6. Take out a baking pan and line it with parchment paper, shape your mix into balls and put them onto your baking pan.

7. Top them with your birthday sprinkles then bake them for 8-10 minutes on 350°F/176°C.

NUTRITIONAL FACTS PER COOKIE

KCALS protein carbs fat

163 11g 14g 7g

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PROTEIN BAR COOKBOOK

MINI CHOCOLATE DECEDENT BARS MAKES 16 BARS

INGREDIENTS • 1 cup/92g Oat Flour • 4 Egg Whites • 2 scoops Vanilla Whey Protein Powder • 2 tbsp Stevia • ½ tsp Baking Soda • ¼ tsp Salt • 8oz/200g Apple Sauce • 3 tbsp Baking Cocoa • 3 tbsp Water METHOD 1. Preheat oven to 350°F. 2. Mix dry ingredients (oat flower, vanilla whey protein, baking soda, salt, baking

cocoa) together in a large bowl.

3. Mix wet ingredients (egg whites, stevia, apple sauce, water) together in a medium sized bowl.

4. Add wet ingredients to dry ingredients and mix together.

5. Spray cooking dish with a non stick butter spray and add batter to dish.

6. Bake 20-30 minutes in oven then once done, leave to sit for 30 minutes before cutting.

NUTRITIONAL FACTS PER BAR

KCALS protein carbs fat

95 10g 12g 2g

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PROTEIN BAR COOKBOOK

APPLE CINNAMON PROTEIN BARS MAKES 6 BARS

INGREDIENTS • 8 scoops Vanilla Whey Protein • ½ cup/45g Rolled Oats • 2 Egg Whites • ½ cup/125g Unsweetened Apple Sauce • 1 Apple, cubed • 1 cup/120g Ground Almonds • 1 cup/120g Ground Cashews • 1 tsp Cinnamon METHOD 1. Preheat the oven to 350°F/180°C. 2. Mix the egg whites with the apple sauce and beat for a minute.

3. Mix the protein, cinnamon, salt, oats and ground nuts. Slowly stir the egg

white/apple sauce mixture into the dry ingredients and then stir the apple pieces in.

4. Lightly coat a baking pan with cooking spray and transfer the mixture into the pan.

5. Bake for 10-15 minutes.

6. Cool, cut into 6 bars and store in the fridge.

NUTRITIONAL FACTS PER BAR

KCALS protein carbs fat

486 49g 23g 22g

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PROTEIN BAR COOKBOOK

CHOCOLATE ORANGE PROTEIN BARS MAKES 5 BARS

INGREDIENTS • 1 cup/90g Rolled Oats • 3 scoops Chocolate Whey Protein • zest of 1 Orange • juice of 1 Orange • ½ tsp Vanilla Extract • 2 tsp Cocoa Powder • 2 tsp Honey or Agave • 5 squares of 85% Dark Chocolate METHOD 1. Mix all dry ingredients together then add the wet except the orange juice.

2. Gradually add the orange juice while mixing until you create a thick dough

like mixture.

3. Chill in the freezer for 15 minutes, take out and shape them into bars then place back in the freezer while you melt your dark chocolate.

4. Take the bars out and coat them in the dark chocolate.

5. Place in the fridge for at least 30 minutes.

NUTRITIONAL FACTS PER BAR

KCALS protein carbs fat

395 16g 31g 23g

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