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A handful of protein bar recipes

GoalGetter

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Get Shredded!
I can't vouch for exactly just how HEALTHY these all are (i see some recipes calling for butter and stuff). Someone emailed this to me, in exchange for a gmail invitation a while back. I just found the email. Not sure if any of them are good, haven't tried them yet. If you do, please let me know which one you made and how it turned out! Some look to be pretty tasty. :)

Also, the guy didn't include all nutritoinal info (lazy bastid!). Just carbs/fiber/net carbs for some reason... Sorry :-(

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ALMOND JOY PROTEIN BARS

Ingredients

5 Branacrisp Crackers -- crushed
1/2 cup flax seed meal (1/4 cup seeds -- ground)
1 cup walnuts -- coarsely chopped
2 scoops Chocolate Whey Protein Powder
2 scoops Soy Protein Powder
2 Tbsp oatmeal
1/4 cup Splenda
20 drops Stevia (or any artificial sweetener to taste -- start with the eq. of 2 Tbsp)
2 Tbsp unsweetened coconut
1 Tbsp unsweetened cocoa powder
1/4 cup cream
1/4 cup water
1/4 cup butter
2 Tbsp Low-Carb Maple Syrup or cold coffee
1 tsp coconut extract (optional)
2 tsp almond extract (optional)

Crush crackers or whirl in food processor to grind fine, and then combine in bowl with other dry ingredients.

In microwave or on stovetop, melt together cream, water, butter and maple syrup (or cold coffee).


Remove from heat and add extracts at this time if using them, then whisk to make sauce smooth.


Pour hot mixture over dry ingredients and mix well.

Press into buttered 8x8" pan with buttered fingers. Chill and cut.

Wrap each bar in Saran or foil and keep in fridge or freezer. Keeping in freezer is no

Problem is they thaw in about 5 minutes.

9.8 carbs per bar, minus 5.9 fiber for 3.9 net each

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APPLE SPICE PROTEIN BARS

Ingredients

3 tablespoons vanilla protein powder
3/4 teaspoon baking powder
2 teaspoons Splenda
1 eggs
1/16 cup butter
1/16 cup water
1/4 cup chopped apple -- (chopped into tiny pieces)
1/4 Tbl vanilla extract
1 teaspoon sugar-free pancake syrup
1 teaspoon cinnamon
1/2 teaspoon nutmeg

Mix together dry ingredients.


In separate bowl mix together eggs, oil, and extracts. Beat well & then add to dry ingredients, mixing well.

Add water and apple. Should be a wet consistency like a cake mix.

Pour into Pam-sprayed square cake pan.

Cook at 325 for 15-25 minutes until a toothpick comes out clean. May take longer to cook, depending on consistency of protein powder used.

Cut into nine squares.

Approximately 3-5 carbs per bar depending on the amount/type of fruit, spices, protein powder, etc.

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CHOCOLATE PROTEIN BARS

Ingredients

2 squares unsweetened baker's chocolate
4 Tbl butter
4 Tbl heavy cream
1 tsp vanilla extract
6 packets Splenda
6 scoops Optimum Nutrition Double Rich Chocolate Protein Powder
1 & 1/2 cups chopped pecans
1 cup dried -- unsweetened coconut
1/4 cup flax seeds -- measured and then ground
4 Tbl Sugar-free DaVinci syrup (hazelnut is best)

Melt chocolate and butter in microwave.

Mix in Splenda, then add cream & vanilla, blending thoroughly.

Add the protein powder and mix until powder is completely incorporated.

Mix flax, pecans, and coconut together and pour over chocolate mix.

Pour the sugar-free syrup over this and mix together with hands until well-blended.

Line a 9" by 9" pan with plastic wrap and firmly press the incredibly sticky stuff into it.

Cover with another layer of plastic wrap and chill.

Yield: 12 bars. Each has 8 carbs, 3.6 gr. fiber, 14 gr. protein.

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COFFEE PROTEIN BARS

Ingredients

1 tablespoon butter
2 tablespoons Whey Protein, Natural flavor
1 eggs
2 tablespoons 3 Minute Brand Oats (dry)
1 tablespoon cream cheese
1 teaspoon baking powder
1 tablespoon brewed coffee
1/2 teaspoon cinnamon
1/4 teaspoon instant coffee
1/4 unsweetened baking chocolate square -- grated
1 tablespoon Splenda

Dissolve coffee in hot water.

Mix oil, eggs, cream, water, Splenda & sweet 'n low together.

Mix dry ingredients together and then add to the first mixture. Stir till moistened.

Pour into 8" pan. Tap on counter to settle the bubbles.

Sprinkle chips on top.

Bake at 375 degrees for 12-15 min. Be careful not to overbake.

Cut into 16 pieces. Each piece has 3 carbs.

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FUDGE WALNUT BARS

Ingredients

2 cups Whey Protein, Natural flavor
1/3 cup cocoa powder
1/2 cup butter
4 oz cream cheese
1/2 cup chopped walnuts
1/4 cup Splenda

Melt butter and cream cheese. Mix in designer protein and Splenda. This will be stiff and hard to stir (knead with clean hands if needed.) Add walnuts and mix again. Place in greased bread pan. (Sprinkle additional finely chopped walnuts on top if you like.)

Cool. Cut into 8 servings.

Makes 8 bars. Approx 2.5 carbs per bar.

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FUDGEY CARAMEL BARS

Ingredients

4 Tbl butter
1 1/2 Tbl unsweetened cocoa powder
2 Tbl DaVinci Chocolate Sugar Free syrup
2 cups Optimum Nutrition Chocolate Whey Protein
1 cup coarsely chopped nuts

Melt butter in large bowl in microwave.

Whisk cocoa in well, then SF syrup.

Incorporate protein powder.

Add chopped nuts

Press into wax-paper-lined 9x9 pan & refrigerate.

Caramel consistency, and much better than any of my old fudge recipes. Plus, no wasted calories. High Protein snack or dessert. Best cold.

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FUDGEY-NUTTY BARS

Ingredients

2 and 1/3 cups vanilla protein powder
1 square unsweetened chocolate -- (1 oz)
1/2 cup butter
4 oz cream cheese
1 oz chopped almonds
1 tsp vanilla
1 tsp peanut butter
1/4 cup Splenda

Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave.

Mix together very well and then add splenda & vanilla, mixing well again.

Add walnuts and protein powder and mix. It will be difficult and messy to mix, you will have to use your hands near the end to knead it all together, squeezing so that the powder is incorporated into the mixture.

Now place in an 8x8 0r 9x9 baking pan, flatten and refrigerate.

When cooled and hardened, cut into 8 bars. Per bar: 21 grams protein, 3.15 carbs. (This will vary according to the protein powder you use, I use Optimum Nutrtion as I have found it to be the best and it has 22g protein and 1.5g carbs in each scoop, but no aspartame.)

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HOME-MADE LOW CARB CHOCOLATE BARS

Ingredients

1 square bakers unsweetened chocolate
3 tbsp whey protein
3 tbsp soy protein
1 tbsp psyllium husks
1 tbsp unsweetened coconut or almond meal
1 tbsp SugarTwin brown sugar
1 tbsp Splenda
5 drops Stevia
1/4 cup whipping cream
1 tbsp peanut butter
1 tsp vanilla extract
1 tsp mint extract (optional)
1/4 cup crushed pecans (optional)

In a microwave-safe plastic dish, microwave the chocolate square for 1 minute on high.

It should almost melted or half-way through. Add peanut butter on top and microwave for 1 minute on high. Add cream and microwave for 1.5 minutes on high (make sure the cream starts boiling, it has to be hot, or the bars will become powdery).

Sprinkle the psyllium husks first on the hot mixture, this helps solidify the bars. Add the rest of the ingredients on top.
Use a hand mixer to mix the entire mixture until uniform. This will be a hard mixture and may get stuck inside the mixers, just sccop it up with a spoon.

Use a square none-stick plastic plate (I use the top of a ziplioc disposable cover), about 5x5 inches, but any non-stick surface should do. Spread the mixture on top of it,

and press with the bottom of a spoon to make it evenly spread.

Freeze for an hour, and then place in the fridge until ready to use. I cut it into 4 bars.

NOTES : These are quite rich and creamy chocolate bars that melt in your mouth. No glycerine or maltitol, not hidden carbs.
Note: If you don't have all the above sweeteners, use any sweetener you have to taste. Mixing different sweeteners intensifies the sweetening effect, and requires a lesser amount of the sweetner.

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LEMON-BANANA-CRANBERRY BARS

Ingredients

3 scoops vanilla protein powder
3 tsp baking powder
8 tsp Splenda
4 eggs
1/4 cup Flax Seed oil (or olive oil)
1/4 cup water
1 cup cranberries
2 tsp vanilla extract
2 tsp lemon extract
2 tsp banana extract

Mix together dry ingredients.

In separate bowl mix together eggs, oil, and extracts & beat well.

Add to dry ingredients to second mixture, combining well.

Add water and cranberries. Should be a wet consistency like a cake mix.

Pour into pam-sprayed square cake pan.

Cook at 325 for 10-15 minutes until a toothpick comes out clean. Sometimes may take longer to cook, depending on type of protein powder used.

Cut into four squares. Each square has about 20 grams of protein, 4.13 grams of carbs.

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MAPLE VANILLA PROTEIN BARS

Ingredients

4 oz cream cheese
1/2 cup butter -- 1 stick (1/4 lb)
1 cup Twinlab VegeFuel (isolated soy protein powder)
1 cup N-R-G Naturade Vanilla Protein Powder
1/2 cup DaVinci Sugarfree Vanilla Syrup
1/4 cup DaVinci Sugarfree Maple Syrup
1 tsp. vanilla extract

Melt cream cheese and butter (I did it in the microwave). Mix in protein powders.

Add syrups and vanilla extract and mix until consistency is like very thick cookie dough (may take more than specified amounts).

Put in 9x9 square pan & refrigerate until stiff and cut into 12 bars. Wrap bars individually and store in freezer.

Can either eat frozen or thawed. I also freeze them, which makes them very hard. My co-worker doesn't and he has taken his on trips and they held up well. I've also made these using soy-based "cream cheese" and that works fine too, for those who try to limit the amount of dairy they eat

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NUTTY FUDGE BARS

Ingredients

2 1/3 cups Whey Protein, Natural flavor -- (or vanilla protein powder)
1 square unsweetened chocolate -- (1 oz)
1/2 cup butter
4 oz cream cheese
1/4 cup chopped peanuts
1 teaspoon vanilla
1 teaspoon peanut butter
1/4 cup Splenda

Melt butter, cream cheese, peanut butter and chocolate in bowl in microwave and mix together very well.

Add splenda and vanilla, mix well again.

Add walnuts and protein powder and mix. It will be difficult and messy to mix, you will have to use your hands near the end to knead it all together, squeezing so that the powder disolves into the mixture.

Press into a baking pan, flatten and refrigerate. (Using a rectangular casserole dish works great here.)

When cooled and hardened, cut into 8 bars.

Approx 3.2 carbs per bar.

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PEANUT BUTTER COOKIE DOUGH BARS

Ingredients

2 cups protein powder, chocolate whey -- (both vanilla & chocolate would work)
1/2 cup all-natural peanut butter -- chunky style
1/4 cup melted butter
1/2 cup sugar-free Davinci vanilla syrup

Mix Peanut Butter & SF syrup with melted butter. Add protein powder & mix until well-blended.

Either refrigerate and eat like cookie dough or bake & cut into PB cookie bars.

I think that lowcarb maple syrup would work as well as Davinci for these.

Per bar: 36 grams protein, 6 net carbs.

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PEANUT BUTTER PROTEIN BARS

Ingredients

2 tablespoons all-natural peanut butter
2 tablespoons butter -- melted
1/2 teaspoon liquid artificial sweetener
1/4 cup Splenda
1 scoop Whey Protein, Natural flavor -- Vanilla Praline Designer Whey protein powder*

Melt peanut butter and butter in microwave or double boiler. Mix in the sweeteners thoroughly.

Add protein powder and stir until it forms a ball. (You may need to use clean hands to aid in the thorough mixing.)

Roll up in ball and knead a bit; then separate into even portions, shaping as desired.

Refrigerate until firm.

Makes 4 bars. Approx 2 carbs per bar.

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PINEAPPLE BARS

1 1/2 cups soy protein isolate
3 Tablespoons whey protein
1 cup Splenda
1 1/2 Tablespoons liquid or granular lecithin *
1 1/2 Tablespoons glycerin
3/4 cup heavy cream
3 Tablespoons coconut or almond oil
1 Tablespoon sugarfree pineapple preserves (OR - 2 Tablespoons finely chopped unsweetened fresh pineapple)
1/2 teaspoon pineapple extract

Preheat oven to 350°F.

Combine soy, whey and Splenda in a food processor. Add remaining ingredients. Pulse on high until a soft dough forms.

Remove dough and knead by hand for twenty-ish strokes.

Press into an 8x5-inch pan and bake at 350°F for 10 minutes. Remove from pan and cut into bars while still hot.

Allow to cool and store in airtight container.

Makes 6 bars. Approx 3 carbs per bar.

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SESAME-ALMOND PROTEIN BARS

Ingredients

1/4 cup cream cheese
1/4 cup butter
1/4 cup tahini -- from roasted sesame seeds
1/4 tsp pure stevia powder
1 tsp vanilla extract
1/4 tsp almond extract
1 1/4 cup Twinlab VegeFuel (isolated soy protein)
1/3 cup Naturade N-R-G vanilla protein powder
1/2 cup DaVinci SF Vanilla Syrup
2 Tbsp. DaVinci SF Maple Syrup
2 oz finely chopped almonds

After melting cream cheese & butter, mix in tahini, stevia, and extracts.

Mix in protein powders.

Add syrups and mix well.

Mix in chopped almonds.

May need to add more or less syrup to get texture you like.

Place in 9x9 square pan & put in refrigerator until firm.

Cut into 12 bars (or size you want).

I store mine in freezer and eat frozen. My co-worker stores in fridge because he likes his softer.

These are very flexible. I think you can use whatever kind of protein powder you want, and could use any kind of artificial sweetener you wanted in greater or lesser degrees,or any flavor of syrup or extract. For example, I've made with DaVinci's macadamia syrup and added chopped roasted macadamia nuts, and with Davinci's butter rum syrup and added roasted pecans. I also made w/ 2/3 VegeFuel and 1/3 Naturade N-R-G, added a higher proportion of vanilla syrup, plus vanilla, coconut, and almond extracts, and a little Stevia powder, and whipped it up, and it was close enough to fudge for my taste.

Yield: 2 bars; 2.4 grams carbs per bar (1.4 carbs per bar if subtract fiber) and 21.5 grams protein
 

QuestionGuy

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aaa, i dont think so, lol doesnt sound very good sound like snikers with protein powder
 

GoalGetter

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Like I said, cant vouch for the "healthiness" - just somehting someone sent me. Thought I'd put it up for public scrutiny :)
 

aggies1ut

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Apple Cobbler Protein Bars
Ingredients:
1 cup oat flour
1 cup whole wheat flour
6 scoops strawberry or vanilla whey protein powder
2/3 cup nonfat plain yogurt
1 jumbo egg white
1 cup oat bran
1 cup granulated Splenda
1 cup applesauce, unsweetened
2 tbsp honey
1 large apple, chopped
2 tsp vanilla extract
2 tsp cinnamon
½ teaspoon salt
1 tbsp olive oil

Instructions:

Preheat oven to 350-degrees F.

Combine these in a large bowl: oat flour, whole wheat flour, salt, 1 teaspoon cinnamon, and most of the Splenda, leaving a couple of tablespoons for later. Stir these dry ingredients together.

Put the yogurt, egg white, vanilla extract, and olive oil in a blender, and turn it on low. Add the protein powder 1 scoop at a time, until thoroughly blended. Pour this mixture into the bowl, and stir together until it has the consistency of dough.

Coat a 8X12 inch baking pan with cooking spray, then pour the mixture into the pan, flattening it up to the edges.

Next, mix the applesauce, 1 teaspoon cinnamon, chopped apple, and honey together, and pour over the top of the dough mixture in the pan, spreading evenly.

Sprinkle the oat bran over the top, until thoroughly and evenly covered, then sprinkle the remaining Splenda over the top.

Bake for 15 minutes at 350-degrees F, and then switch to broil for 3-4 minutes, just until top is slightly browned. Be careful not to overcook.

Makes 12 bars.

Macronutrient Profile (each serving)

K/cal: 183
Fat: 3 g (1s, 1m, 1p)
Carbs: 27g (4 fiber)
Protein: 16 g
 

aggies1ut

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No Bake Protein bar recipe
INGREDIENTS:

5 tablespoons natural peanut butter (chunky or smooth)
1/2 cup dry oats or whole grain hot cereal (uncooked)
1/2 cup oat flour * (double the oats if you do not have oat flour)
6 scoops low-carb chocolate whey protein (or about ~132 grams protein)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need more)


Generic Protein Bar recipe
1. Preheat over to 325 and spray a baking sheet or 9x12 baking dish with non-stick spray. The 9x12 baking dish will yeild thicker bars.

2. Mix oats, powdered milk, and protein powder in bowl and blend well.

3. In separate bowl, combine eggwhites, orange juice, applesauce, and the sugar-free syrup and blend well.

4. Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to cookie dough.

5. Spread batter onto pan and bake until edges are crisp and browned.

6. Cut into 10 bars and store in airtight container or freeze.

7. Nutritional Information Per Bar: Calories-157,Carbs-23g,Protein-15g,Fat-.5g,Fiber-4g

Tips:
If you find you want a moister bar, use 1/2 cup of natural applesauce.
 

monkster

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Hello,

i just would like to know where you can get the meterials for protien shakes/bars. I visited my local grocery store with no luck finding a power. I left with an already made shake and planed to add more to that. Is this a good idea, or should i go insearch of protein powder?
 

BulkMeUp

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Protein powder is available in various brands and flavours in any supplement store or online. Your local grocery store is not likely to carry it.

You can use the same protein powder to make your own homemade shake. Grind some oats, add thr pro powder and some flax meal for fats. Add water and shake throughly before you want to consume. You could leave it to stand for a bit to soften the oats before you drink.
 

garethhe

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aggies1ut said:
No Bake Protein bar recipe
INGREDIENTS:

5 tablespoons natural peanut butter (chunky or smooth)
1/2 cup dry oats or whole grain hot cereal (uncooked)
1/2 cup oat flour * (double the oats if you do not have oat flour)
6 scoops low-carb chocolate whey protein (or about ~132 grams protein)
1 teaspoon vanilla
2 tablespoons flax seeds (optional)
1 cup non-fat dry milk
1/2 cup water (depending on what type of protein you use, you may need more)


Generic Protein Bar recipe
1. Preheat over to 325 and spray a baking sheet or 9x12 baking dish with non-stick spray. The 9x12 baking dish will yeild thicker bars.

2. Mix oats, powdered milk, and protein powder in bowl and blend well.

3. In separate bowl, combine eggwhites, orange juice, applesauce, and the sugar-free syrup and blend well.

4. Stir liquid mixture into dry ingredients until blended. The consistency will be thick and similar to cookie dough.

5. Spread batter onto pan and bake until edges are crisp and browned.

6. Cut into 10 bars and store in airtight container or freeze.

7. Nutritional Information Per Bar: Calories-157,Carbs-23g,Protein-15g,Fat-.5g,Fiber-4g

Tips:
If you find you want a moister bar, use 1/2 cup of natural applesauce.


You got me all excited about the no baking part, but, um...how is this a no bake protein bar recipe?
 

garethhe

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oh, i see...so, for the no bake recipe, what do you do? just mix it all up in a bowl and eat?
 

aggies1ut

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Chocolate & Peanut Butter Protein Bars

2 Level scoops of chocolate soy or whey-based protein powder
1 Tablespoon of natural peanut butter
1/4 Cup steel cut oatmeal*
4 Egg whites
1/4 Teaspoon vanilla extract
1/2 Cup unsweetened applesauce

Directions:
Preheat the oven to 350 degrees F.
Mix the egg whites and uncooked oatmeal. Add the remaining ingredients.
Spray a nonstick cooking spray in an 8"x8" baking dish. Spread the mixture in an even layer, over the bottom of the dish. Bake for about 20 minutes, or until the edge starts to pull away from the sides of the dish.

Let cool for 5 minutes and cut into bars.

Makes 9 bars.

Nutritional information-
Calories- 251
Protein- 34g
Fat- 7g
Carbohydrates- 13g
 

aggies1ut

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:gosh: :grin: Snagged this off another board.
Oven: 350

In mixing bowl:
3 egg whites
1 Tbsp. EVOO
3 scoops whey
½ c. Cottage cheese
1/3 c. Splenda
1 Tbsp. cocoa powder
¼ tsp. baking powder
¼ tsp. salt
½ c. All-Bran
½ c. Old Fashioned Oats
In Pyrex measuring cup:
¼ c. boiling water
1 pack Knox gelatin
¼ c. cold water
2 tsp. instant coffee

In the mixing bowl, mix all other ingredients before adding All-Bran and oats. I usually mix the egg whites, olive oil and whey before adding the other ingredients. I also like to add the contents of the Pyrex measuring cup to the mixing bowl before adding the All-Bran and oats.

In the Pyrex measuring cup, dissolve the packet of gelatin in the boiling water (takes a few minutes to completely dissolve). Then stir in the instant coffee. Finally, add the cold water, mix it, and then stir it into the contents of the mixing bowl.

At this point, add the oats and All-Bran, stir, and pour the entire mix into a 9 ¼ x 6 ½ in. fudge pan (I use the disposable ones that you can get in the baking section for $0.98). Bake for 15 min at 350. Cool and cut. Store in the fridge.

I have been cutting 5 bars from each recipe, which gives the following for each bar:

Calories: 170
Fat: 4g
Carbs: 13g (including fiber)
Fiber: 3g
Protein: 23g

This is a pretty basic recipe and would lend itself well to other additions???I???ve been considering nuts, pumpkin, bananas, cinnamon, raisins, natty (of course), etc. Anyhow, I hope you enjoy.
 

joan thomas

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anyone have a low calorie, high protein, low fat and carb slice recipe
 

GoalGetter

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joan thomas said:
anyone have a low calorie, high protein, low fat and carb slice recipe

slice? slice of what? cake? pie? pizza? did you mean something else?
 

BigPapaPump68

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Im gonna give a couple of these a shot, hopefully they taste good.
 

joan thomas

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slice

joan thomas said:
anyone have a low calorie, high protein, low fat and carb slice recipe
By "slice" I mean "a slice" as in maybe you call it a "bar"????
 
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