PROTEIN BARS

Protein bars are convenient and portable snacks that are packed with protein and other nutrients. They typically contain ingredients like protein powder, oats, nuts or nut butter, dried fruit, and natural sweeteners like honey or maple syrup.

Allergens commonly found in protein bars may include nuts (if using nut butter or nuts as ingredients), dairy (if using whey protein or milk chocolate), eggs, and soy (if using soy-based protein powder or soy products). Here's a basic recipe for homemade protein bars:

Ingredients:
- 1 cup oats
- 1/2 cup protein powder (any flavor of your choice)
- 1/2 cup nut butter (peanut butter, almond butter, etc.)
- 1/4 cup honey or maple syrup
- 1/4 cup chopped nuts or seeds (optional)
- 1/4 cup dried fruit, chopped (optional)
- 1/4 cup dark chocolate chips (optional)
- 1 tsp vanilla extract
- Pinch of salt

Instructions:
1. Line an 8x8-inch baking dish with parchment paper, leaving some overhang on the sides for easy removal later.
2. In a large mixing bowl, combine oats, protein powder, nut butter, honey or maple syrup, chopped nuts or seeds, dried fruit, chocolate chips (if using), vanilla extract, and a pinch of salt. Mix until well combined.
3. Press the mixture firmly and evenly into the prepared baking dish.
4. Place the baking dish in the refrigerator and chill for at least 1 hour, or until the mixture is firm and set.
5. Once chilled, lift the protein bar mixture out of the baking dish using the parchment paper overhang and place it on a cutting board.
6. Use a sharp knife to cut the mixture into bars of your desired size and shape.
7. Store the protein bars in an airtight container in the refrigerator for up to one week, or freeze for longer storage.

Macros (per serving, makes approximately 8 bars):
- Calories: around 150-200
- Protein: around 10-15 grams
- Carbs: around 15-20 grams
- Fat: around 7-10 grams (depending on nut butter and add-ins)