Power Up with Protein

Do you every feel like you’re constantly on-the-go and your diet is somewhat lacking? Protein could be what you’re missing! Most high-protein foods are typically not “take-away-friendly,” but there are ways around this dilemma. Think of high-fiber, high-protein carbohydrates, like nuts and seeds or dairy foods like yogurt and cheese.

Protein is essential for the following functions:

  1. Muscle and tissue repair
  2. Energy-yielding
  3. Bacterial-fighting Antibodies
  4. Electrolyte balance
  5. Nutrient Metabolism, Transport and Storage
  6. Regulation of Hormones

If you find yourself running low on protein fuel, here is a list of portable foods and that will give you that much needed boost on the go!

  • Almonds, peanuts, soy nuts
  • Bran muffin or high protein cereal
  • Greek yogurt
  • String Cheese
  • Peanut butter bars
  • Hard-boiled egg
  • Edamame
  • Ready to drink smoothie

Sports Bars with Dried Fruit and Peanut Butter

Makes: 18 Bars


  • Nonstick vegetables oil spray
  • 3 cups puffed whole grain cereal
  • 1/2 cup walnuts, chopped
  • 1/4 cup chopped pitted dates
  • 1/4 cup chopped dried tart cherries
  • 1/4 cup raisins
  • 1/3 cup creamy peanut butter
  • 1/4 cup honey
  • 1/4 cup light corn syrup


  1. Preheat oven to 350F. Spray 9-inch square metal baking pan with nonstick spray. Mix cereal, walnuts, dates, cherries, and raisins in medium bowl. Combine peanut butter, honey and corn syrup in a heavy small saucepan.
  2. Bring to a boil, whisking constantly until mixture bubbles vigorously and thickens slightly, about 1 minutes.
  3. Pour peanut butter mixture over cereal mixture in bowl; stir to blend. Transfer mixture to prepared pan; press to compact.
  4. Bake until just golden around edges, about 10 minutes. Cool completely. Cut into 2 1/2 x 1/2-inch bars.

Tip: Can be prepared 3 days ahead. Store in single layer between sheets of foil in airtight container at room temperature.

Source: Epicurious