I keep a small yellow pad on the kitchen counter where anyone can record ingredients as we use them up in the kitchen; eggs, bread, peanut butter, and the like. With two teenage boys and a third pre-teen, the list has been taking on a life of it’s own.
According to the Today’s Dietician, “Active 15-year-old boys require more protein than sedentary 15-year-olds. Young athletes may require 1.0 to 1.5 grams of protein per kilogram of body weight per day, or about 0.45 to 0.68 grams of protein per pound of body weight per day. For example, a 125-pound, 15-year-old male athlete may require 56 to 85 grams of protein per day, depending on the duration and intensity of his physical activity.”
I like having a rule of thumb like this but in doing the math, I am astounded. My extreme athletes require 100 and 130 grams of protein respectively. And, I’m not crazy about all of the ingredients in protein bars or their price – around $1 each. I’m also not crazy about protein powders but alas, I don’t take on every kitchen battle. I’m grateful that I’ve won many.
The great thing about this no-bake recipe is the ease and that the boys can make them on their own. We’ve been wrapping them in foil and putting them in the lunch boxes for a morning, lunchtime or after-school snack. This first attempt resulted in a good tasting, dense protein bar that the kids have enjoyed. We’re definitely going to try other recipes (can you say carrot pulp?).
adapted from Men’s Fitness
makes 16 protein bars
- 3 Cups Oatmeal
- 1/2 Cup Natural Peanut butter
- 1 cup 1% organic Milk
- 4 Scoops Protein Powder (we used whey protein, cookies and cream flavor)
- dash of cinnamon
- broken dark chocolate pieces for topping (optional)
Combine all ingredients in a large mixing bowl and stir until a sticky batter is formed. Use a large spoon to spread evenly into the bottom of an oiled glass tray. Sprinkle with stevia. Top with chocolate if desired. Put into the fridge overnight.
A back of the envelope calculation puts these at about $7.25 for 16 bars or about $.45 per bar. That is clearly better for our budget.
What types of snacks do you and your enjoy? How do you get your protein?