Snacking can easily and quickly become a slippery slope. While snacks to stave off hunger and offer major weight-loss benefits, constantly reaching for fillers in between meals could be detrimental to your diet. We know! At this point, it may feel like nothing you ever do on the nutrition side of life is right. Here’s a solution that will only require you to prep well in advance: a snack so packed with nutrients and satiating protein that you only need one. The protein bars below – packed with seeds, superfoods and nuts – promise to stop mindless eating in its tracks. Also, check out the unique benefits of each bar at the end of each recipe. We dare you to whip up a batch of these babies and you’ll literally be set for days.
READ MORE: The Grab-N-Go Muffins That Make Breakfast A Breeze
Healthy Fats Keep Hunger At Bay
Hunger-Busting Butter Bar
Equipment
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1 Food processor
-
Parchment
Ingredients
- 140 g Rolled oats
- 115 g Almond butter
- 8 Medjool dates, pitted
- 2 Tbsp Flaxseed flour
- 60 ml Water
- 2 Tbsp Chia seeds
Instructions
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Grind the oats in a food processor.
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Add the remaining ingredients and mix to form a dough.
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Line a 20x20cm pan with parchment, place the mixture in and press down.
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Chill in the fridge for about an hour, then cut.
Notes
BONUS: Scoffing one of these could make you eat more healthily for the rest of the day: fact. A study published in the European Journal of Nutrition found that a mid-morning snack of almonds increases satiety and, in turn, lets you make healthier food choices. Magic.
Slow-Release Carbs To The Rescue
Let’s Make A Date Bar
Equipment
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1 Food processor
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1 Mixing Bowl
Ingredients
- 200 g Chia seeds
- 1 tsp Raw cacao powder
- 2 tsp Cacao nibs
- 4 Tbsp Coconut oil
Instructions
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Pulse the dates in a processor until they form a paste.
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Mix in a bowl with the chia seeds, cacao, nibs and oil to form a thick dough.
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Press into the bottom of a 20x20cm baking tray and cut into squares.
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Eat right away for a more doughy treat or place in the freezer for one hour for a chewier texture.
Notes
BONUS: The dates pack a slow-release carb punch to fuel you through your weights session. Plus, they contain vitamin B6, which helps regulate mood, so you’ll sweat happy.
READ MORE: Here’s Why You Should Eat More Avo – Starting With This Breakfast
Glow Incoming…
You-Look-Soy-Good Bar
Equipment
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1 Mixing Bowl
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1 Baking tray
Ingredients
- 100 g Sesame seeds
- 200 g, each Sunflower and pumpkin seeds
- 50 g 50g Flaxseeds
- 3 Tbsp Dark soy or tamari
- 2 Tbsp Olive oil
- 2 Tbsp Honey
- 1 Tbsp Wheatgerm
Instructions
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Preheat oven to 200℃.
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Place the seeds in a bowl and stir in the soy and oil. Then spread on a tray and toast in the oven at 200°C for five minutes, until the pumpkin seeds are puffed. Leave to cool.
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Add honey and wheatgerm to the seed mixture.
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Line a 20x20cm baking tray, put the mixture in and smooth down.
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Freeze, slice… You know the drill.
Notes
BONUS: Wheatgerm is a good source of vitamin E, which can boost immunity and keep skin and eyes healthy. Essentially: eat and glow.
A Nutty Affair
Sunflower Power Bar
Equipment
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1 Food processor
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1 Mixing Bowl
-
1 Baking tray
Ingredients
- 135 g Almonds
- 50 g Sunflower seeds
- 70 g Rolled oats
- 5 Medjool dates, pitted and soaked
- 70 g Brazil nuts
- 55 g Pumpkin seeds
- 55 g Sesame seeds
- 2 Tbsp Tahini
- 2 Tbsp Quinoa
- 3 Tbsp Coconut oil
- 3 Tbsp Honey
- 2 Tbsp Maca powder
- 90 g Goji berries
Instructions
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Set your oven to 100°C and dust off your food processor.
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Put the hazelnuts and almonds in the oven for two minutes, adding the sunflower seeds midway.
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Blitz the oats, dates, nuts and seeds. Add to a bowl with the rest of the ingredients.
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Mix by hand then press onto a tray. Freeze for one hour.
Notes
BONUS: Research found goji berries speed up recovery from sunburn by reducing inflammation. They’re also antioxidant-rich!
Seeds At Your Service
Hearty Breakfast Bar
Ingredients
- 140 g Rolled oats
- 50 g Sunflower seed
- 100 g Pumpkin seeds
- 30 g each Almonds and walnuts, chopped
- 50 g Dried cherries, chopped
- 3 ripe Bananas
- 1 tsp Vanilla extract
- ½ tsp Salt
- ½ tsp Cinnamon
Instructions
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Preheat the oven to 180℃ and grease a 20x20cm baking tray.
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In a large bowl, mix the oats, seeds, nuts and dried fruit.
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Blend the bananas, vanilla, salt and cinnamon until smooth. Pour the purée into the oat mixture, stir and press into the tray.
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Bake for 30 minutes, until lightly browned on the edges. Cool, then slice.
Notes
BONUS: A study found that the oil in walnuts reduces risk of heart disease.
Prepare To Be Energised
Chocs-Away Energy Bar
Equipment
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1 Mixing Bowl
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1 Pan
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1 Rectangular Baking Tray
Ingredients
- 400 g Sesame seeds
- 175 g Raisins
- 50 g Dried, shredded coconut
- 65 g Flaxseed flour
- 115 g Tahini
- 115 g Coconut oil
- 120 ml Maple syrup
- 1 tsp Vanilla extract
- ¾ tsp Sea salt
For The Topping
- 2 Tbsp Coconut oil
- 2 Tbsp Maple syrup
- 2 Tbsp Raw cacao
Instructions
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Mix all dry ingredients in a bowl, then fold in the rest.
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Press all that into a rectangular tray. Cover and freeze for 1 hour, cut into slices.
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For the topping, melt the oil and syrup in a pan, add the cacao and mix until a thick liquid forms.
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Dip half of each bar in the chocolate. Cool then refrigerate for one hour.
Notes
BONUS: Epicatechin, a compound in cacao, can up energy levels as much as exercise. The possibilities!
READ MORE: This High-Protein Pizza Has 19 Grams Of Protein (And 9 Grams Of Fibre!)
A Muscle Booster
Flex-Your-Muscles Bar
Equipment
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1 Food processor
-
1 Mixing Bowl
Ingredients
- 65 g Flaxseed flour
- 65 g Hemp powder
- 140 g Rolled oats
- 175 g Cranberries
- 115 ml Coconut milk
- 115 g Unsalted peanut butter
- 175 ml Maple syrup (or agave)
- 1 tsp Vanilla extract
Instructions
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Mix the dry stuff and chuck in a food processor.
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Stir the wet stuff in a bowl. Now combine wet and dry to become one happy family.
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Line a 20x30cm baking dish with baking paper and spread the mixture evenly.
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Leave in the fridge overnight to set, then slice.
Notes
BONUS: Both flax and hemp seeds are bursting with omega-3, which a Clinical Science UK study found increased muscle- protein levels. Hello, guns.
Inflammation Be Gone
Chia Up, Coconut Bar
Equipment
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1 Food processor
-
1 Mixing Bowl
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1 Baking tray
Ingredients
- 160 g Medjool dates, pitted
- 150 g Desiccated coconut
- 175 g Blanched almonds
- 60 g Macadamia nuts
- 60 g Walnuts
- 2 Tbsp Pumpkin seeds
- 1 Tbsp Chia seeds
- 1 Tbsp Wheatgrass powder
- ½ tsp Vanilla extract
- ½ tsp Matcha powder
Instructions
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Place all the ingredients in a food processor and mix until they form a dough.
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Line a tray, press the mixture in, smoothing over the surface. Then sprinkle on the coconut.
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Freeze for an hour, cut into squares, store in mouth, erm, fridge.
Notes
BONUS: Compared with regular green tea, matcha has as much as 137 times the concentration of Epigallocatechin gallate (EGCG) – a powerful antioxidant that exists naturally in several plant-based foods but is also available as a dietary supplement, usually sold as an extract. It is known to help prevent or reduce the risk of various joint diseases such as osteoarthritis, rheumatoid arthritis and bursitis.
READ MORE: THIS Is The Best Chicken Soup Recipe To Cure A Winter Cold
Behold Your Aphrodisiac
Mac-My-Night Bar
Equipment
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1 Mixing Bowl
-
Baking Paper
-
1 Pan
Ingredients
- 100 g Ground almonds
- 100 g Sunflower seeds
- 100 g Flaxseed flour
- 100 g Pumpkin seeds
- 2 Tbsp Chia seeds
- 2 Tbsp Maca powder
- 90 ml Maple syrup
- 60 ml Coconut oil
- 75 g Almond butter
- ½ tsp Sea salt
Instructions
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Place the dry ingredients in a bowl.
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Put the wet ones in a pan on a low heat until melted, mixing well. Add to the dry mix.
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Line a 20x20cm pan with baking paper. Spread in the mixture and pack down tight.
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Place in the fridge for an hour to set.
Notes
BONUS: Research from Northumbria University has shown that maca can up male sex drive. Oh, yeah! At worst, he’ll at least have the energy to clean the dishes…
