Homemade Protein Breakfast Bars

These homemade protein bars are a convenient, nutrient-dense breakfast option with balanced macros for energy and satiety. Perfect for meal prep, they offer a clean alternative to packaged bars with just the right amount of protein to start your day strong.

Prep Time: 10 mins
Chill Time: 1 hour
Total Time: 1 hour 10 mins

Nutrition (per bar – 6 bars per batch):
230 Calories
9g Fat
20g Carbohydrate
17g Protein

Ingredients:

• 1 cup rolled oats
• ½ cup vanilla protein powder
• ⅓ cup natural peanut butter or almond butter
• ¼ cup unsweetened applesauce
• 2 tbsp honey or maple syrup
• ¼ cup unsweetened almond milk
• ½ tsp cinnamon
• Pinch of salt
• Optional: 1 tbsp mini dark chocolate chips
  

Directions:

1. In a large bowl, combine oats, protein powder, cinnamon, and salt.
2. In a separate bowl, mix peanut butter, applesauce, honey, and almond milk until smooth.
3. Add wet ingredients to dry and stir until fully combined.
4. Press the mixture firmly into a parchment-lined loaf pan or square dish.
5. Chill in the fridge for at least 1 hour until firm.
6. Slice into 6 bars. Store in the fridge for up to 5 days or freeze for longer shelf life.
   

Stir Fry Beef & Broccoli

This simple stir-fry delivers lean protein, fiber-rich broccoli, and umami flavor from nutritional yeast with just a touch of olive oil. It’s a clean, energizing lunch that supports muscle maintenance and keeps you satisfied.

Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins

Nutrition (per serving):
320 Calories
14g Fat
10g Carbohydrate
35g Protein

Ingredients:

• 6 oz lean beef (sirloin or flank steak), thinly sliced
• 2 cups broccoli florets
• 1 tsp olive oil
• 1 tbsp nutritional yeast
• Salt, to taste
• Optional: garlic, crushed red pepper, or low-sodium soy sauce
  

Directions:

1. Heat olive oil in a skillet or wok over medium-high heat.
2. Add broccoli and stir-fry for 3–4 minutes until bright green and just tender. Remove and set aside.
3. In the same pan, add sliced beef. Stir-fry for 3–5 minutes, or until fully cooked and browned.
4. Return broccoli to the pan, season with salt, and toss everything together. Sprinkle nutritional yeast over the top before serving.

Frozen Greek Yogurt Bark

This frozen Greek yogurt bark is a low-calorie, high-protein summer dessert made with real fruit and a touch of chocolate. It’s refreshing, satisfying, and perfect for enjoying a bigger portion without going over your calorie goals.

Prep Time: 5 mins
Freeze Time: 2–3 hours
Total Time: 3 hours

Nutrition (per serving – 1/4 of recipe):
110 Calories
1.5g Fat
12g Carbohydrate
11g Protein

Ingredients:

• 1 cup plain nonfat Greek yogurt
• ½ tsp vanilla extract
• Optional: 1 tsp stevia or monk fruit sweetener (or to taste)
• ½ cup berries (blueberries, raspberries, or strawberries)
• 1 tsp mini dark chocolate chips (optional: coconut flakes)

Directions:

1. Line a small baking sheet with parchment paper.
   
2. In a bowl, mix Greek yogurt, vanilla, and sweetener until smooth.
   
3. Spread the yogurt mixture evenly (about ¼ inch thick) over the parchment.
   
4. Sprinkle berries and mini chocolate chips evenly across the top.
   
5. Freeze for 2–3 hours or until completely firm. Break into 4 large pieces and store in a freezer-safe container for up to 2 weeks.