Snack bars

from ROAR by Stacy Sims and modified by Corina

1/4C Brown rice syrup
1/4C / 100g Almond butter (27g protein) or 150g whole almonds (roasted, 25.6g protein)

2C / 400g Chocochips (a corn flake type of high protein cereal in Germany) (50g protein)

1t Vanilla

1/4C Cranberries

1/2C / 50g Pretzels (hand crushed) (6.5g protein)

Mix well together in tupperware, pat down, apply lid, put in fridge, eat with a spoon.

83.5g protein / 15 bars = 5.6g protein/bar

Milk and yogurt

Oat milk

By Dieter

200g Haferflocken

4T maple syrup

pinch Salz

2T Sunflower Oil

750ml Wasser

Plus spices: cinnamon, nutmeg, etc.

• Blend in blender. The milk is done, store in the fridge. 

Total: 800ml, 28g protein

Mango yogurt

By Dieter

1 mango (cut into pieces) / Mango (kleingeschnitten)

2T protein powder (we use a mixture of pea, rice, and hemp protein) / Eiweisspulver

2T sunflower oil / Sonnenblumenöl

1T lime juice / Limettensaft

2T sugar / Zucker

3T yogurt with live cultures / Jogurt mit lebenden Kulturen

Optional, depending on consistency: 6T water / Wasser

• Mix all ingredients in a blender

General instructions for finishing the yogurt

• Warm the oven so that it gets to 40C (if it is warm outside, you can put the containers outside)
• Use sealable glass containers and place them in the oven to get warmed up
• Let the pot cool to about 40C and then pour the pot contents into the containers
• Keep the containers in the warm oven for 24 hours (turn the oven on every so often to keep the temperature around 40C)
• VARIATIONS: replace sunflower oil with coconut butter and the yogurt will taste like a piña colada

High protein milk

By Dieter

600ml water / Wasser

6T protein powder (we use a mixture of pea, rice, and hemp protein) / Eiweisspulver

4T cocoa powder / Kakao-Pulver

pinch of salt / Prise Salz

1T vanilla / Vanille

1T cinnamon / Zimt

2T almond butter / Mandelmus

5T maple syrup / Ahornsirup

Do this...

• Mix all ingredients in a blender for ~45 secs
• Alle Zutaten im Mixer für ~45 Sekunden vermischen

Or this...

• Mix all ingredients in a pot and boil for 5 min
• Alle Zutaten im Topf und für 5 min kochen

Has 10g of protein per 100ml of water - with the additional volume of the other ingredients it comes down to about 7g of protein per 100ml of milk.

Protein bars / Builder balls

Builder balls 

(based on Clif builder bars) by Dieter

4T peanut butter (16g protein)

12T protein powder (we use a mix of rice, pea, and hemp) (80g protein)

8T water (more if it is too clumpy or too crumbly)

2-4T maple syrup or rice syrup

1/2 chocolate bar broken into small pieces

Optional: squeeze a few orange slices into the mix or use a chocolate bar with orange in it

• Melt the peanut butter and syrup in a saucepan
• Mix in the rest of the ingredients
• Heat at medium heat, constantly stirring until everything is mixed and smooth (don't need to boil, just warm up)
• Mix in other ingredients for flavour and texture if you want (e.g. breakfast cereals, chocolate). For chocolate, remove the pan from heat and mix in the chocolate so that there are chocolate chunks and it isn't all melted through
• Form into balls or bars (makes ~6 small bars, each has 16g of protein), and let cool.

Jalapeño poppers

 by Corina

Puff pastry sheets / Blätterteig

Jalapeños (sliced)

1t Cheese - like Dieter's cheese

1t Veganaise

1T Fava beans (cooked)

Defrost, cut, and stretch out the pastry sheets. Place ingredients on top. Seal the edges of the pastry to itself. Bake at 200C for 15 min or until golden brown on top.

Protein boosters / weekly meal plan

g protein/100g : g protein/tablespoon

• 85: 10 protein powder (mix of 2/5 pea/ 2/5 rice/ 1/5 hemp) (US links: pea, rice, hemp)
• 80 : 7 vital wheat gluten (seitan powder)
• 50 : 4 nutritional yeast
• 40 : 5 soy flakes
• 40 : 2 soy flour
• 30 : 3 hemp seeds
• 27 : 3 almond butter
• 26 : 2.5 broad (fava) beans (Germany, US) - high in leucine 2.1g/100g (Rondanelli et al 2020) for muscle building and in L-dopamine (Bhattacharyya 2022) for restless leg syndrome (Manconi et al 2021)
• 25 : 4 peanut butter
• 25 : 2 peanuts
• 21 : 2 almonds - high leucine 1.5
• 19 : 2 sesame seeds
• 18 : 1 flax seeds
• 17 : 3 chia
• 15 : ? hazelnuts 
• 12.5 : 3 oats
• 9 : 1 lentils
• 9 : 1 kidney beans
• 6 : 1 green peas

Tricks

• Add protein powder, hemp seeds, peanut butter, and/or soy flakes to cereal/müsli and use high protein soy milk (5g/100ml so about 12g/250ml Alpro, which is 1 breakfast)
• Add peanuts and nutritional yeast to stir frys, noodle dishes, mac & cheese, etc.
• Add cooked fava beans to curries, lasagne, mac & cheese, and lots more
• Add cheese sauce to anything! (8g protein - add 9g if you replace the flour w half soy flour & half vital wheat gluten)
• Baked goods (including noodles)! Replace part of the flour with the protein powder mix above. We used to replace part of the flour with a 1:1 mixture of vital wheat gluten and protein powder mix (=82.5g protein per 100g), but we like the protein powder mix much better. For cake/brownie-like consistency, only use protein powder mix. 

Snacks (g protein/snack sized amount)

• 20g Clif Builder bar (Amazon, Riegelpower.de) and Builder Dars
• 22g (4 small squares from a 32 piece batch) Drownies
• 15g (5 nuggets) Nuggets: 3g/nugget
• 14g (4 pieces) Puffy tofu (Komy Tofu: pate de soja frit): 30/100g & 170g pack so about 53g total, each pack has 15 pieces so 3.5g/piece (Mekong)
• 12g Sportness vegan bar (DM)
• 10g Alpro high protein yogurt - I can eat 200g as a snack so that's 10g (5/100g)
• 10g IronMaxx Vegan 30 bar (Rewe)
• 8g Dacon (tofu natur: 13/100g & use 600g/dacon batch)
• 8g Dofurky (30/100g)
• 8g Japanese tofu: 8g/filet

An example meal plan for a week, with the Stacy Sims balance of 40% carbs, 30% protein, 20% fat, 10% sugar

Sunday (yoga day 20-45 min)

• Breakfast: pancakes
• Snack: yogurt
• Lunch: leftover noodles with fava pesto
• Snack: drownies
• Dinner: Massaman curry with fava beans
• Make for the week: builder dars, drownies, müsli mix, cinnamon crunch cereal, oat milk, yogurt, fava beans (soak for 24 hrs, cook, add linseed oil, olive oil, salt, and sesame seeds)

Monday (strength day 30-45 min)

• Breakfast: müsli mix with cinnamon crunch cereal and oat milk (if a strength training day, split breakfast so half is before the workout and half is within 30 min after the workout)
• Snack: builder dars
• Lunch: leftover Massaman curry
• Snack: drownies
• Dinner: Jalapeño poppers with fava beans

Tuesday (yoga day 20-45 min)

• Breakfast: same
• Snack: yogurt
• Lunch: mac & cheese with fava beans and with mango pico de gallo
• Snack: builder dars
• Dinner: pizza (with fava flour in the dough)

Wednesday (strength day 30-45 min)

• Breakfast: same
• Snack: builder dars
• Lunch: leftover pizza
• Snack: drownies
• Dinner: fava hummus and pita chips

Thursday (recovery day)

• Breakfast: same
• Snack: yogurt
• Lunch: leftover hummus and pita chips
• Snack: drownies
• Dinner: fachos with salsa and guacamole

Friday (strength day 30-45 min)

• Breakfast: same
• Snack: builder dars
• Lunch: fava ginger salad with strawberry vinaigrette
• Snack: drownies
• Dinner: kebab pita

Saturday (yoga day 20-45 min)

• Breakfast: pancakes
• Snack: yogurt
• Lunch: peanut butter and jam sandwich on Dieter's bread
• Snack: drownies
• Dinner: noodles with fava pesto