Recipe - Peanutbutter Oatmeal Chocolate Chip Protein Bites + Oatmeal Version

Protein Bites

Peanut-butter Oatmeal Chocolate Chip

This is a combination of a couple recipes that I found on pintrest and tweeked a little for my own needs. The nutritional info is only an approximation depending on the ingredients you buy. 

These are perfect for those cookie cravings, while their not low calorie they are an ok source of protein with NO butter, white flour or white sugar. 

18 Servings per Batch

• 1/2 cup Peanut-butter
• 1/4 cup Honey
• 1 cup dry oats
• 1 scoop Vanilla Whey Protein
• 1 tbsp chia seeds
• 1/4 cup dark chocolate chips

Mix everything together, if you'd like to leave these raw there is no need to bake them, if you'd like to bake them (which is my preference)

Bake @ 300 for 20 minutes

to make each bite even I use a medium cookie scoop

Oatmeal 

The nutritional info is for one batch but I often split this into two meals one at 6am and one at 9am with half adding sliced banana or other fruits on the side.

• 1 cup
• 1/4 cup quaker oats

Boil water and cook oatmeal for about 5 minutes until you get the constancy you want

• 1 tbsp peanut - butter 
• 1 tbsp chia seeds
• 1 scoop protein powder
• 1 tbsp chocolate chips
• 1 tsp honey
• 1 tsp vanilla

Ingredient Suggestions

Always try to buy raw organic honey

You could also use maple syrup, molasses, stevia, agave.. any sweetener of your choice, just don't forget to read the labels. You will need less or more depending on what you use, and you don't have to use a sweetener at all if you choose not to, I suggest mashed banana or applesauce as a replacement ingredient.

Instead of standard peanut - butter brands which are about - 90cal, 8g fat, 1g sugar, 3g protein per tbsp) with lots of unhealthy additives - try and get a peanut butter whose only ingredient is peanuts OR

Fitness Log - Goals

I am going to try and keep myself accountable by tracking this publicly, this is my initial post, I will do an update either when I reach my goals (split into the bellow two sections) and or on October first which is the target date to have all these completed.

My rules are

• proper form
• no rest between reps
• maximum 60 seconds between sets

The first 8 are a circuit set up in the ladies section of my gym, I am trying to get each machine to its max weight, although that is an eventual goal not necessarily the goal I will be writing down today

lb x reps x sets -- current --> goal *max weight (if different from the goal)

1. Butt Master (glutes) -- 200lb x 12 x 3 -- > 200 x 12 x 3           
2. Bicep Machine -- 50 x 8 x 3 --> 70 x 12 x 3 *110 x 12 x 3
3. Inner Thigh -- 200 x 10 x 3 --> 230 x 12 x 3
4. Outer Thigh -- 200 x 10 x 3 --> 200 x 12 x 3
5. Leg Extension (Quads) -- 80 x 10 x 3 --> 120 x 12 x 3
6. Leg Curl (Hamstrings) -- 90 x 8 x 3 --> 140 x 12 x 3
7. Shoulder Press -- 50 x 8 x 3 --> 70 x 12 x 3 *unsure of max
8. Back Flies -- 40 x 10 x 3 --> 80 x 12 x 3 * unsure of max

1. Squats -- 160lb x 8 x 5 --> 200lb x 12 x 5
2. Dead lifts -- 120lb x 12 x 5 --> 200lb x 12 x 5
3. Cardio, Treadmill -- 3 Miles in 30 minutes *this is not a focus, its just something to keep me going I haven't run for 30 minutes straight recently enough to have a current stat.

Some Side notes,

•  my weakest muscle is my back,
•  my strongest is my legs
• my biggest struggle is not to engage my traps (when I don't mean to), particularly during back and shoulder workouts

Fitness Log - Measurements

This post is partially to track my goals but it is also to highlight the variety of measurements that people in our society strive towards. It is not the measurements or the look that I find disturbing but the way that people go about trying to achieve them, dieting has begun for some by the time they are toddlers and won't end for the rest of their life. People are disconnected from honest facts about food and exercise it seems to be an all or nothing situation.

Personally I have been openly and harshly criticized for how I look and for the look I am working towards. We are a people of shame, and shaming others is the primary way many people seem to make themselves feel better, we have a lack of body positive or generally positive attitudes.

Super Model Measurements

• 5'10" minimum
• 32"-24" - 32"
• A bigger sized / the max measurements are 34"-26"-35"

Ideal Sexy Measurements

• Under 5'3"
• 36" - 24" - 36" 
• Big boobs, big booty, little in-the-middle

Average (depending on where you look)

• 5'5"
•  36.5"-30 - 41"

Nothing in any of these involves body shape, body fat, age, lifestyle... I always think its like having a huge kitchen filled with everything you can imagine. Someone hands you a picture of the "perfect" cake and says replicated this for me and you will know how perfect it is. The only problem is your not really a baker, you don't have a recipe, you don't know where anything is, how are you supposed to get started? And if you mange to get to the end there is nothing to say that will be your favourite cake... and this is the simplest situation because you only have one ideal to work towards imagine being given one time line and six cakes. 

My Measurements

Hight 5'0"

Weight - 130lb

Bodyfat - 22%

36" - 26" - 39"

+

Thighs - 24"

Calves  - 16 "

Goals - october 10 2015

Bodyfat - 18%

Waist - 25"

Hips - 42"

Thighs - 24"

Calves 18"

I am really happy with my measurements, but again they don't always represent a body image. I don't really care or worry about my weight #1 muscle is denser than fat so the leaner I get the heavier I tend to be #2 I can gain or loose 5 - 10lb depending on how much water I have drank in a day and again the same with what time of the day I get on the scale. My bodyfat isn't something I measure often either, if i'm making gains I know that I am loosing bodyfat. 

Waist - I am going for abs in the long run 

Hips - I want to see where I am when I reach my squat goal of 200, this is where I store a lot of my body fat and I also put on muscle very quickly on my lower body

Thighs - you might notice that I have reached my measurement goal here! but I would like to loose an inch of flab and replace it with an inch of toned muscle

Calves - if I had to choose a favourite body part this would be it, 

What I want overall is really big (yes big) strong legs, lots of muscle very toned and a small waist with abs!

Chocolate Cake Batter Protein Oatmeal

Chocolate Cake Batter 

Brownie Batter

Oatmeal

1. 1 Cup Water
2. 1/3 cup Quaker Quick Oats

Bring the water to a boil,  Cook the oatmeal for 5-10 minutes until its just a little thinner than you would like

1. 1 scoop Chocolate Protein Powder 
2. 2 tbsp water
3. 1 fresh banana 
4. 1 tsp vanilla 
5. 1 tbsp cocoa powder (optional) *

Mash banana until its smooth, add water and vanilla, mix that into the banana before adding protein powder. stir together and then add to oatmeal. 

Substitutions 

Water --> 

1. strong coffee (which goes SO well with chocolate) 
2. strong tea. I prefer a vanilla tea. (I have never tried any dessert teas but I have heard you can get them from stashtea, tealish and teavana
3. 1/2 cup water + 1/2 cup;
1. Almond Milk
2. Rice Milk
3. Soy Milk
4. Coconut Milk

Banana --> 

1. use half a banana 
2. 1/2 cup apple sauce  don't use the extra 2 tbsp water, 
3. Chia seeds (leave them sitting in 2 tbsp of water for about 10 minutes) 
4. Greek Yogurt don't use the extra 2 tbsp water

Additions 

1. Strawberries (this is my favourite)
2. Coconut oil & Shredded coconut
3. Almonds 
4. Nutella 
1. I prefer to mix in some crushed roasted hazelnuts 
5. Peanuts or peanutbutter
6. Chocolate chips
7. Icing sugar
8. Caramel
9. Sweetners
1. Maple Syrup
2. Honey
3. Sugar
4. Stevia

*the cocoa powder makes it extra chocolaty, read the nutrition labels carefully because some of them have lots of hidden sugar

Tip! if you like your oatmeal "softer" cook it with more water (or substitute) for longer. Just base when its done on the consistency

If you mix the protein powder right into the oats it will sometimes get grainy.

Apple Pie Protein Oatmeal

Apple Crisp/ Apple Pie/ Cinnamon Apple

 Protein Oatmeal

1 Serving

10 minutes

25g of protein 

Ingredients

1. Large Apple
2. 1/2 cup water
3. 1 tsp vanilla
4. 1 tsp cinnamon

Slice the apple into 1/8 thick 1 inch by 1 inch pieces. Put the apple, water vanilla and cinnamon in a pot to boil. Cook on med-low to med until the water evaporates and the apples are soft this takes about 7 minutes.

1. 1 cup water *
2. 1/3 cup Quaker Steel Cut Quick Oats
3. 1 scoop Vanilla Whey Protein Powder **
4. 1/2 tsp cinnamon

Boil water, add in oats. Cook for about 5 minutes or until oatmeal reaches desired thickness stirring occasionally. The oatmeal should be a thinner than you want to eat it. 

1. Once oatmeal is finished pour it into bowl, add cooked apples and stir, stir in protein powder and sprinkle with remaining cinnamon.
2. Or stir the protein powder into the oats and pour over apples (don't stir) and eat it layered as such more like an apple crisp.

Boiling the apples is something that is great to do on your meal prep day, do two or three apples with the addition of 1 tsp of lemon juice to the water as well.

* I like to use tea instead of water both vanilla, cinnamon, apple spice.

** The link to the protein powder I use, I buy both the chocolate and the vanilla at Costco