Eating well is Jiu-Jitsu: 3 mouthwatering snacks.

We know that the rush of day-to-day routine prevents us from looking for something different to cook and vary the diet a bit. Sick of those same snacks between meals? It’s time to innovate.


The staff of “Eating well” searched for some easy, practical and tasty options. Enough of eating the same things, tasting those same flavors and chewing that same food. Varying the meals is also an essential part of any diet; after all, no one can “keep doing the same thing, and hope for different results.”

To get started very well, we have this recipe for a protein coconut bar:

Protein Coconut Bar – 4 servings 
  • 1/4 cup of Cottage Cheese
  • 1/2 cup of Vanilla Casein Protein
  • 4 Tbsp of grated coconut
  • 3 Tbsp of almonds
  • 5 Tbsp of coconut milk
  • 2 Tbsp of coconut flour
  • 40g of Dark Chocolate
barra efeito 2Preparation:
  1. Mix all ingredients in a bowl using a hand mixer (except the dark chocolate).
  2. Shape the dough into 4 small rectangles (4 bars).
  3. Melt the chocolate under a “bain marie”/water bath (put it in a glass bowl over a pan filled with hot water until it’s melted).
  4. When finished, dip the bars into the bowl of melted chocolate until they are completely covered.
  5. Place the bars on a tray and place into the freezer.
  6. Leave there for 1 hour or long enough to harden the chocolate.
Nutritional information per bar
  • Calories: 220
  • Proteins: 16g
  • Carbohydrates: 6.8g
  • Fat: 13g
Oatmeal Cookies – 12 servings 
  • 225g of oats
  • 1 Tbsp of baking powder
  • 1 tsp of cinnamon
  • 50g of brown sugar or honey
  • 1 Tbsp of olive oil
  • 2 egg whites
  • 50g of grated apple and chopped nuts
  • 350ml of skimmed milk
  1. 2012051516527429In a bowl, mix in the oats, baking powder, and sugar or honey.
  2. Add the remaining ingredients.
  3. Let the dough rest for a few minutes.
  4. Divide the dough into 12 pieces and insert them into paper cases/models.
  5. Bake in medium heat for about 15 minutes.
Nutritional information per serving
  • Calories: 123
  • Proteins: 4.6g
  • Carbohydrates: 20g
  • Fat: 2.8g
Protein Chocolate Mousse – 1 serving
  • 3 egg whites
  • 50g of Chocolate Protein (for the nutritional info purposes, we used Whey Protein)
  • 30ml of skimmed milk
  1. Beat the egg whites in a bowl until they harden.
  2. Add the protein and a little of milk. Beat until it is smooth.
  3. Add more milk until the desired consistency is reached.
  4. Take it to the freezer for 10-15 minutes and serve.
Nutritional information per serving
  • Calories:  320 – It may vary depending on the kind of protein used.
  • Proteins: 63.7g – It may vary depending on the kind of protein used.
  • Carbohydrates: 6.15g – It may vary depending on the kind of protein used.
  • Fat: 4g – It may vary depending on the kind of protein used.

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This article has only an informative purpose and is not intended to replace a professional guidance. The use of vitamins and supplements can offer you great results, but before using any product, we strongly recommend you to visit a Nutritionist, Doctor or another specialist for an analysis and follow-up.

Source (in Portuguese): Receitas Anabolicas

Images: Google