meal prep Archives - Tony Larkman Personal Trainer in Bath Wed, 29 Jul 2026 10:27:14 +0000 en-GB hourly 1 https://wordpress.org/?v=7.1.3 https://tonylarkman.com/wp-content/uploads/2025/06/cropped-TLPT-Personal-trainer-bath-32x32.png meal prep Archives - Tony Larkman 32 32 Organic High-Protein Recovery Bars Recipe https://tonylarkman.com/organic-protein-bars-recipe/ Sat, 25 Jul 2026 14:37:32 +0000 https://tonylarkman.com/?p=8314 Learn how to make delicious organic protein bars using whole-food ingredients. This easy no-bake recipe provides around 23g of protein per bar, making it the perfect healthy snack or post-workout recovery food.

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Homemade organic high-protein recovery bars made with whey protein, oats, almonds, chia seeds, flaxseed and Medjool dates.
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Organic High-Protein Recovery Bars (Naturally Sweetened)

Course Snack
Cuisine Healthy / Sports Nutrition
Keyword High Protein Bars, Homemade Protein Bars, Organic Protein Bar, Protein Bars, Recovery Snack
Prep Time 15 minutes
1 hour
Total Time 1 hour 15 minutes
Servings 12 bars
Calories 225kcal

Equipment

  • Food processor or blender
  • large mixing bowl
  • Silicone spatula
  • Kitchen scales
  • Loaf tin or 20cm square tin
  • baking parchment

Ingredients

Dry ingredients

  • 240 g Organic Protein Company Grass-Fed Whey Protein (Natural)
  • 120 g organic oat flour (or blend organic porridge oats)
  • 80 g ground almonds
  • 40 g chia seeds
  • 30 g organic cacao powder
  • 1 tsp ground cinnamom
  • ¼ tsp sea salt

Wet ingredients

  • 180 g organic smooth almond butter (or peanut butter)
  • 120 g Medjool dates, pitted
  • 60-80 ml organic whole milk
  • 1 tsp vanilla extract

Optional Extras

  • 30 g chopped walnuts
  • 20 g pumpkin seeds
  • 1 zest of organic orange
  • 20 g freeze-dried raspberry powder
  • 30 g chopped 90-100% dark chocolate

Instructions

  • Line a loaf tin or square baking tin (approximately 20cm x 20cm) with baking parchment.
  • Soak the Medjool dates in warm water for 10 minutes if they are firm. Drain well.
  • Blend the dates with the almond butter, vanilla and milk until smooth.
  • In a large mixing bowl combine the whey protein, oat flour, ground almonds, flaxseed, chia seeds, cacao powder, cinnamon and sea salt.
  • Pour the wet mixture into the dry ingredients.
  • Mix thoroughly until a firm dough forms.
  • If the mixture feels too dry, add a tablespoon of milk at a time.
  • Fold in any optional ingredients.
  • Press firmly into the prepared tin using the back of a spoon.
  • Refrigerate for at least 2 hours until firm.
  • Slice into 12 equal bars.
  • Store refrigerated.

Notes

Nutrition (Approximate Per Bar)

  • Calories: 225 kcal
  • Protein: 23g
  • Carbohydrates: 13g
  • Sugars: 6g
  • Fibre: 6g
  • Fat: 10g
  • Saturated Fat: 1.5g
  • Sodium: 120mg
 
  • Keeps in the fridge for up to 7 days.
  • Freeze individually for up to 3 months.
  • Remove from the freezer around 20 minutes before eating.
  • Excellent after endurance or strength trainin

    Recipe Tips

    ✔ Use fresh Medjool dates for the softest texture.
    ✔ Press the mixture firmly into the tin to stop the bars crumbling.
    ✔ For a firmer bar, refrigerate overnight before slicing.
    ✔ Wrap bars individually for an easy grab-and-go snack.

    Frequently Asked Questions

    Can I make these vegan?

    Yes. Replace the whey protein with a high-quality plant protein such as pea and brown rice protein and use oat milk.

    Can I bake them?

    No. This recipe is designed as a no-bake bar. Baking can dry out the protein and alter the texture.

    Can I reduce the carbohydrates?

    Yes. Reduce the dates to 80g and increase the almond butter slightly. The bars will be less sweet but lower in sugar.

    Can children eat these?

    Yes, although they are designed as a high-protein sports snack. They make an excellent healthy alternative to many shop-bought cereal bars.

    Are these good after exercise?

    Yes. Each bar provides approximately 23g of high-quality protein, enough to maximise muscle protein synthesis in most adults, alongside carbohydrates to support glycogen replenishment.
    Stack of homemade organic protein bars with storage tips, freezing advice and healthy ingredient information.
    Learn how to store homemade organic protein bars to keep them fresh, freezer-friendly and ready for healthy snacking.

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]]> Healthy No-Bake Plant Protein Balls https://tonylarkman.com/healthy-no-bake-plant-protein-balls/ Sun, 14 Jun 2026 12:23:37 +0000 https://tonylarkman.com/?p=8293 These healthy no-bake plant protein balls are packed with natural ingredients including oats, dates, peanut butter and Nuzest plant protein. Quick to make, high in protein and perfect as a healthy snack or post-workout recovery fuel.

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Healthy no-bake plant protein balls made with oats, dates, peanut butter and Nuzest protein
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Healthy No-Bake Protein Balls

These healthy no-bake protein balls are packed with natural ingredients, high in protein and ready in just 10 minutes. Perfect as a healthy snack, post-workout fuel or lunchbox treat.
Course Snack
Cuisine British, healthy, International
Keyword Dairy Free Protein Balls, Easy Protein Balls, Energy Balls, Fitness Nutrition, Healthy Protein Balls, Healthy Snack Recipe, Healthy Snacks, High Protein Snack, Homemade Protein Balls, Meal Prep Snacks, Natural Protein Balls, No Bake Protein Balls, Nuzest Protein, Plant Protein Recipe, Post Workout Snack, protein balls, Protein Energy Balls, Protein Smack, Rowing Nutrition, Sports Nutrition
Prep Time 10 minutes
Chill Time 30 minutes
Total Time 10 minutes
Servings 12 protein balls
Calories 130kcal

Ingredients

  • 150 g rolled oats
  • 100 g natural peanut butter
  • 80 g finely chopped dates (pitted)
  • 60 g honey (or maple syrup for vegan option)
  • 30 g 30g Clean Lean Protein (Nuzest) (vanilla works particularly well)
  • 20 g chia seeds
  • 20 g flaxseed
  • 1-2 tbsp water or unsweetened almond milk add until texture is right
  • 1 tsp vanilla extract
  • 1 pinch salt

Instructions

  • Place the oats, Nuzest protein powder, chia seeds and ground flaxseed into a large mixing bowl.
  • Add the peanut butter, honey and chopped dates.
  • Stir thoroughly until everything is well combined and begins to form a sticky mixture.
  • If the mixture feels too dry or crumbly, add 1 tablespoon of water or almond milk and mix again. Add a little more if needed.
  • Using your hands, roll the mixture into 12 evenly sized balls.
  • Place the protein balls onto a tray or plate lined with baking paper.
  • Refrigerate for 30 minutes to firm up.
  • Store in an airtight container in the fridge for up to 7 days or freeze for up to 3 months.

Notes

Tony's PT Tip - These work brilliantly: Before a Zone 2 rowing session. Immediately after threshold or VO₂max work. As a healthy afternoon snack instead of biscuits or chocolate. Each ball provides approximately: 13
0 kcal 6-7g protein 14g carbohydrates 7g fat 3g fibre. For an even higher-protein version, increase the Nuzest to 40g and reduce the oats slightly to 140g. This pushes protein closer to 8g per ball while maintaining a good texture.

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