April 2019 Issue#28 April 2019 Issue #28

4. Homemade Protein Bars Ingredients: 1/2 cup vanilla whey powder 1/4 cup flaked coconut 1/4 cup coconut flour 1/4 cup milk 30 g melted 85% dark chocolate HOW TO PREPARE: Mix the milk with protein and coconut flour until batter-like mass is formed, then shape the batter into bars. Melt the chocolate, dip the protein bars in the chocolate and place the bars in the freezer for 30 minutes. Calories: 212; Protein: 17 g; Fat: 13 g; Carbs: 9 g; Sugars: 3 g 5. Fruit And Cottage Cheese This tingly combination is excellent for endurance or circuit training. Ingredients: 1/2 cup low-fat cottage cheese 1/2 cup fresh berries (or melon) 1/2 sliced banana Calories: 117; Protein: 14 g; Fat: 0.1 g; Carbs: 13 g; Sugars: 6 g 6. Greek Yogurt With Fruit If you don’t like cottage cheese, we have a nice and tasty alternative: Greek yogurt with fruit. Ingredients: 1 cup non-fat vanilla Greek yogurt 1/2 cup fresh blueberries (or any other fruit you like) Add banana for endurance Calories: 173; Protein: 14 g; Fat: 0.5 g; Carbs: 28 g; Sugars: 22 g 83

April 2019 Issue#28 April 2019 Issue #28 | Page 83