Meal Bars Recipes That Support Weight Loss
Meal bars are a great snack to help keep you from skipping meals.
You may think that by cutting meals, you’re cutting calories but really you’re just telling your body to store away more of those calories for later use. This increases fat storage, and can slow your metabolism leading to unwanted weight gain. You need to consume a combination of nutrients including protein, carbohydrates, essential fats and fiber every few hours to keep on track, but that can be challenging and expensive when you’re on the move.
With today’s busy lifestyles, you can’t always grab what’s in front of you and expect to reach your body shaping goals. So here are a few meal bars you can make at home to keep at work, or in the fridge for those grab ‘n go days. They contain natural sugars, for a fast burst of energy, antioxidants, whole grains, protein, fiber and other essentials to keep your body burning calories, and you feeling energized all day.
Chocolate Peanut Butter Bars satisfy cravings and offer a nutrient-dense snack or meal replacement option any time of the day. Make ‘em at home with this simple recipe.
- 2 ¼ cup crisp rice cereal
- ¾ cup rolled oats
- 1 cup natural peanut butter (or other nut butter)
- 1 cup honey
- 1 ½ Tbs cocoa powder
- 1 6 oz dark chocolate baking bar
1. Line a square 8×8 or 9×9 cake pan with wax paper and set aside
2. Mix together cereal, oats, and cocoa powder in a large mixing bowl. Set aside.
3. In a microwave safe bowl, melt the peanut butter and honey in the microwave for 30 seconds and mix together until smooth and combined. Pour over the dry ingredients and mix in, making sure all of the cereal is coated and all of the oats and cocoa are incorporated.
4. Press into the prepared pan. place another piece of wax paper and press down, making sure the mixture is spread across the entire pan.
5. Chill for 5-10 minutes in the refrigerator. While chilling, melt the chocolate in a microwave safe bowl in 30 second increments, stirring between each, until the chocolate is melted. Pour on the cereal mixture. Chill for 30-60 minutes in the freezer before cutting and serving.
The Ultimate Seed & Nut Bars contain tons of essential fatty acids, along with protein and natural sugars for energy. A great option for a mid-day pick-me-up, these bars won’t disappoint.
- 1 cup hemp protein powder
- 1 cup brazil nuts, ground
- 1 cup walnuts, ground
- 1/2 cup sunflower seeds, soaked
- 1/2 cup pumpkin seeds, soaked
- 1/2 cup hemp seed shells
- 1/2 cup sesame seeds
- 1 cup raisins
- 1 cup goji berries
- 1/2 cup dried cranberries
- 4 cups quinoa puffs
- 1 cup dates (soakes in 3/4 cups water)
- 1/2 cup chia seeds
- 1/2 cup almond butter
- 1/4 cup honey
- 1 tsp vanilla
- 1 tsp coarse salt
1. Soak dates in ¾ cup water. This is more important if dates are very dry and makes them easier to blend. Soak pumpkin and sunflower seeds in a bowl with water covering. Just before using rinse and drain.
2. Chop walnuts into small pieces, but large enough to have substance to bite into, e.g. cut each half into approx. 4 to 5 pieces. Grind up Brazil nuts in a blender. I left this a little chunky also – see photo below. Assemble the rest of the ingredients.
3. Make sauce by blending all of the sauce ingredients together. Put the dates and their soak water along with the rest of the sauce ingredients and blend until you have a smooth paste.
4. Place the rest of the dry base ingredients in the bowl and pour the blended sauce on top. Stir to mix everything together well.
5. Transfer out onto a dehydrator tray with a teflex sheet on it, or if you do not have a dehydrator, transfer onto a parchment paper lined baking tray. Press down flat and score into bars. On the teflex. Cut into 8 x 4 squares, making 32 bars.
6. Dehydrate for 2 to 3 hours, or heat in an oven on its lowest setting. Flip over onto a mesh screen and continue dehydrating for another 2 to 3 hours. If using an over, flip over in pan and heat for a little less time, for1-2 hours.
7. Let cool before storing if they are warm from the oven after taking them out. Place bars into an airtight container to store.
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