whole wheat toast with romaine, cucumber, red onion, black beans, avocado, salt, and pepper, and a chocolate peanut butter oatmeal protein bar (a variation on the vegan oatmeal protein bars recipe at www.ilovevegan.com)
grapefruit, gingerbread spice protein granola with soy milk, candy cane coffee with vanilla soy milk
pre-workout snack: apple, peanut butter, and raisins
post workout snack: banana chocolate soy protein shake (soy milk, cocoa, soy protein isolate, banana, flax oil, and ice)
Vegan Oatmeal Protein Bars
These bars are super customizable, feel free to use substitutions. I used raisins, dates, almond butter, and mango jam. Each bar has 9 grams of protein!
1 cup oats
1/3 cup dried fruit
1/8 cup finely chopped nuts
3 Tbsp hemp hearts (can be substituted with nuts)
2/3 cup soy protein isolate
2 Tbsp ground flax seed
1 very ripe banana, mashed
2 Tbsp jam
2 Tbsp agave nectar
2 Tbsp non-dairy milk
1 oz dark chocolate (for drizzle)
1. Mix the first 5 ingredients together in a medium sized bowl.
2. In a separate bowl mix together wet ingredients plus the ground flax seed. Let sit for 5 minutes.
3. Add the wet ingredients to the dry, and mix.
4. Cut a piece of parchment or wax paper to fit a 9 x 9 pan, and press the mixture evenly into the pan. Place in freezer for 20 minutes.
5. Melt 1 oz of dark chocolate in a double boiler, add a couple drops of oil if it isn’t liquid enough to use as a drizzle.
6. Cut bars into 8 pieces, place on parchment paper and drizzle with the chocolate, let the chocolate cool and harden.
7. Store in refrigerator.
Black Bean Protein Brownies
10oz fat free refried black beans + 5oz black beans (or 1 16oz can black beans well mashed)
1/2 cup canned pumpkin + 1/2 cup unsweetened applesauce
1/4 cup agave nectar (or other sweetener)
1/4 cup xylitol (or other sweetener)
30g. protein powder
1 tbsp cinnamon
1/2 cup rolled oats
1 tsp vanilla extract
40g mini semi sweet dark chocolate chips (just over 2 tbsp)
1. Preheat over to 350F.
2. Mix first 8 ingredients together, plus half of the chocolate chips.
3. Spray an 8x8 pan with nonstick spray, and pour batter into pan.
4. Sprinkle evenly with remaining chocolate chips.
5. Bake in oven for 25 minutes, turn heat off and bake another 5 minutes.
These are pretty fudgey, if you want them a little less soft add an extra 1/4 cup of oats. Cut them up once they have cooled.
Store these in the fridge!
Makes 9 - Calories: 210, Carbs: 38g, Fat: 4g, Protein: 9g, Fiber: 5g
Based on this recipe.