๐Ÿช Protein-Fatjacks ๆฒน, light 'n' creamy โ™– Bodybuilding

Last updated September 2, 2017 Copy
AmountVolumeIngredientยฃ / daySource
45gโ›„๏ธ ๐ŸŒฑ | Coconut oil, organicยฃ0.54Amazon (Blueherb)
30gโ›„๏ธ ๐ŸŒฑ ๐Ÿ’Ž saturates | Cocoa butterยฃ0.45Amazon (RealFoodSource)
400ml๐ŸŒฑ ๐Ÿ‘…โ›„๏ธ | Coconut milk [for creamier texture] {!! check price !!}ยฃ0.50Tesco (Chaokoh)
200ml๐ŸŒฑโ˜  ๐Ÿ‘†๐Ÿ‘…โ›„๏ธ | Hemp milk (Good Hemp)ยฃ0.30Tesco (Braham & Murray)
0mlโญ๏ธ ๐ŸŒฑ ๐Ÿƒ ๐Ÿ’ธ | Flaxseed Oil [ฯ‰-3]ยฃ0.00Amazon (Crudigno)
0gโญ๏ธ ๐ŸŒฑ โ›„๏ธ ๐Ÿƒ ๐Ÿ’ธ | Safflower oil [ฯ‰-6]ยฃ0.00Amazon (Clearspring)
1ml๐Ÿ‘… | Vanilla extract {!! values for g, not ml !!}ยฃ0.07eBay
2g๐ŸŒฑ | Sunflower lecithin [emulsifier]ยฃ0.03eBay
94g๐ŸŒฑ ๐ŸŒพ ๐Ÿ– ๐Ÿ’ธ | Brown rice protein {!! update values from packet !!}ยฃ1.03Amazon (Real Food Source)
47g¾scoop๐ŸŒฑ ๐Ÿ– ๐Ÿ’ธ | Pea protein isolateยฃ0.43Amazon (Funktional Foods)
0g๐Ÿณ ๐Ÿผ ๐Ÿ– ๐Ÿ’Ž | Whey protein concentrate 80, organic, EU [fast-release protein]ยฃ0.00Amazon (RealFoodSource)
0g๐Ÿณ ๐Ÿผ ๐Ÿ– ๐Ÿ’Ž | Goat whey protein powder [fast-release protein] {!! input values from packet !!}ยฃ0.00Amazon (PINK SUN)
0g๐Ÿณ ๐Ÿผ ๐Ÿ– ๐Ÿ’Ž๐Ÿ’Ž | Casein protein powder [slo-release protein]ยฃ0.00Amazon (PINK SUN)
40g8tbsp๐ŸŒฑ ๐Ÿ  ๐Ÿš ๐Ÿ‹ | Lรบcuma powderยฃ0.72eBay (RealFoodSource.com)
3g๐ŸŒฑ๐Ÿƒ ๐Ÿ‘… | Stevia leaf powder [healthy gut]ยฃ0.10eBay (finesseorganic)
0g๐ŸŒฑ ๐Ÿ  | Butter beans, mashed {values from kidney beans in database}ยฃ0.00Tesco
380g๐ŸŒฑ โ›„๏ธ ๐Ÿ– ๐ŸŒฐ | Almond butterยฃ4.56Amazon (BULK POWDERS)
15g๐ŸŒฑโ˜  ๐Ÿšโ›„๏ธ๐Ÿ– | Chia Seeds [leucine]ยฃ0.07Amazon (Sevenhills Foods)
5g๐ŸŒฑ โ›„๏ธ ๐Ÿš ๐Ÿ‹ | Poppy seeds [B1, Zn, Ca, K, Mn, Mg, Ph, Fe, Cu, ฯ‰-6]ยฃ0.07eBay
10g๐ŸŒฑ โ›„๏ธ | Dessicated Coconut {!! update values from packet !!}ยฃ0.00
2g๐Ÿš | Himalayan Pink Saltยฃ0.01Amazon (JustIngredients)
0g๐Ÿ‘… | Vanillinยฃ0.00
25g๐ŸŒฑ๐Ÿƒ ๐Ÿ‘…๐Ÿ‘†โ˜•๏ธ | Cacao nibsยฃ0.30Amazon (CHECK EBAY TOO)
0gโŒฅ๐Ÿ’Ž ๐ŸŒฑ๐Ÿƒ โ˜•๏ธ๐Ÿ‘…๐Ÿ‘† | 100% dark chocolate {!! update values from packet !!}ยฃ0.00Amazon
370g๐ŸŒฑ ๐Ÿž ๐ŸŒพ ๐Ÿ  | Oats, rolled, ground into powderยฃ0.74Tesco
Amounts for:
Total Daily Cost:
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START FROM THIS RECIPE AND GRADUALLY ADAPT SO AS TO PRESERVE THE GOOD MIXTURE CONSISTENCY

MAKE 1/4 BATCHES

31 Aug 2017 recipe made 20 fatjacks of each 14g protein & 320kcal.

A muscle-gaining, hunger-curbing, tasty treat!

enter image description here

EMOTICON KEY

  • ร†sthetics
    • ๐Ÿ‘… = taste
    • ๐ŸŒˆ = colour
  • Nutrients
    • ๐Ÿ– = primary protein-source
    • โ›„๏ธ = primary fat-source
    • ๐Ÿ  = primary carb-source
    • ๐Ÿš = primary mineral-source
    • ๐Ÿ‹ = primary vitamin-source
  • Cost
    • ๐Ÿ’Ž = higher quality/cost option
    • ๐Ÿ’ธ = lower quality/cost option
  • Dietary Requirements
    • ๐ŸŒฑ = vegan
    • ๐Ÿณ = vegetarian
    • ๐ŸŸ = pescatarian
    • ๐Ÿ„ = not suitable for pescatarians
    • ๐Ÿž = contains gluten
    • ๐Ÿผ = contains dairy
    • ๐ŸŒพ = contains grains
    • ๐ŸŒฐ = contains nuts
    • ๐Ÿฌ = high in sugar
  • Special Properties
    • โ˜•๏ธ = stimulant
    • ๐Ÿ’Š = nootropic
    • ๐Ÿ„ = psychoactive

Method

Ideally, use food processor to prepare the mixture

  • Melt cacao butter & coconut oil in 50หšC oven
  • Mash beans with dash of milk
  • Grind seeds in grinder
  • Add fats & milk to mixing bowl
  • Whisk in lecithin
  • Whisk in protein powder
  • Stir in ground seeds
  • Mix in nut butter
  • Mix in mashed beans
  • Mix in oatmeal (may need kneading)
  • Flatten in dish
  • Put in freezer

Inspiration Recipes

Huelยฎ bar: blend of gluten-free oats, peas, rice, flaxseed, coconut and sunflower, with a few extra ingredients to bind the bars together to stop them from being too dry.

  • Gluten-free oats (19%)
  • polydextrose
  • fruit juice concentrate (carob, apple)
  • brown rice protein
  • pea protein
  • glucose syrup
  • pea protein nuggets
  • cocoa fibre (5%)
  • flaxseeds
  • coconut oil
  • pea protein crisps
  • sunflower oil
  • vanilla flavouring
  • potassium chloride
  • calcium carbonate
  • vitamin C
  • L-choline bitartrate
  • lutein
  • lycopene
  • DL-alpha tocopherol
  • niacinamide
  • retinol palmitate
  • calcium d-pantothenotate
  • vitamin D2
  • riboflavin
  • pyriโ€ฆโ€ฆ

Buff Dudes Best Homemade No-Bake Protein Bars

  • 3/4 cup peanut butter
  • 1/2 cup cashew milk
  • 2.5 scoops chocolate whey protein
  • 2 1/4 cup oats

TrainEatGain no-bake flapjack

8 servings

Cals 286kcal, Protein 13g, Carbs 25g, Fats 16g fat

100g 85% coco dark chocolate 15g extra virgin coconut oil 50g macadamia nuts 250g rolled oats 20g honey 75g whey protein Water

LDNM TV Protein Flapjacks (bake)

  • 120g rolled oats
  • 60g whey protein
  • 20g runny honey
  • 150g semi-skimmed milk
  • 100g peanut butter
  • 20g dark chocolate
  • butter / coconut oil

No bake protein bars

  • 2 1/4 cups (200g) uncooked oatmeal (quick oats)
  • 2 1/2 scoops (75g) whey vanilla protein powder
  • 2/3 cups ( 170g ) peanut butter
  • 1/2 cup ( 125ml ) coconut cream or milk

No bake protein bars ii

  • 2 cups oats (160 grams)
  • 4 scoops protein powder (120 grams)
  • 5 tbsp. peanut butter (80 grams)
  • 1/2 cup almond milk, milk, or water

"Healthiest protein bar recipe"

  • oats
  • protein powder
  • agave nectar
  • milk
  • slivered almonds
  • dark chocolate
  • cinnamon
  • vanilla extract
  • apple sauce

Detour bar (my edit)

Whey Protein Concentrate, Calcium Caseinate, Whole Milk Powder, cacao, Lecithin, Vanilla, Glycerin, Caramel [Soluble Fiber, Inulin, Water, Fractionated Palm Kernel Oil, Butter, Non Fat Dry Milk, Sunflower Lecithin, Salt, Natural Flavor, Stevia], Chocolate Chips, Non-GMO Soy Protein Isolate, Gelatin, Flour, Oil, Flavors, Salt, Stevia.


Change Log

Fri 1 Sep 2017

Zeroโ€™d PUFA oils until the consistency is thicker and more solid & crunchy as desired, at which time can gradually increase it.

Thu 31 Aug 2017

Forked from Fat Bombs, light 'n' creamy.

Doubled coconut milk because protein powder made the original mix too dry.

Reduced lรบcuma 'cause there's too much powder, thus necessitating too much milk.

Nutrition Facts

Amount Per Day
20% Carb, 18% Protein, 62% Fat
Calories6133
% Daily Values*
196%
Total Carbohydrate294g
270%
Dietary Fiber 103g
192%
Protein273g
633%
Total Fat414g
712%
Saturated Fat157g
Monounsaturated Fat137g
Polyunsaturated Fat62g
110%
Omega-3 Fatty Acids5g
414%
Omega-6 Fatty Acids70g
Cholesterol0mg
Calcium
195%
Vitamin A
0%
Chloride
51%
Vitamin B6
125%
Chromium
0%
Vitamin B12
0%
Copper
532%
Vitamin C
0%
Iodine
0%
Vitamin D
3%
Iron
377%
Vitamin E
464%
Magnesium
258%
Vitamin K
1%
Manganese
397%
Thiamin
302%
Molybdenum
659%
Riboflavin
303%
Phosphorus
498%
Niacin
102%
Potassium
124%
Folate
54%
Selenium
56%
Pantothenic Acid
39%
Sodium
71%
Biotin
0%
Sulfur
80%
Choline
68%
Zinc
236%
 
* Percent Daily Values are based on "โผ’โ™‚ Pรฉng's bulking profile โ‡‘". You may use the Nutrient Calculator to personalise your own profile, then select it from the list on the Recipe Editor tab.
Nutrient Profile: โผ’โ™‚ Pรฉng's bulking profile โ‡‘Change

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