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      Here are just a few things that I eat during the day.  I typically start my day with a protein shake which consists of:

1 scoop soy protein powder (Whole Foods Brand)
1 cup soy milk (Usually Silk brand)
Optionally fresh or frozen fruit

This provides:
30 grams protein
11 grams carbs
3.5 grams fat

    I also have a couple homemade protein bars made with:

15 scoops soy protein (360g protein, 15g fat)
1 cup quick oats (5g protein, 2.5g fat, 26g carbs, 4g fiber)
3 cups soy milk (18g protein, 10.5g fat, 33g carbs, 3g fiber)
1 cup crushed peanuts for the top (28 g protein, 56g fat, 24g carbs, 8g fiber)
16oz natural peanut butter (98g protein,  224g fat, 42g carbs, 14g fiber)
1/2 cup agave (128g carbs)


Mix ingredients together, spread on a cookie sheet and chill


This comes out to:
486 grams protein
489 grams carbs
36 grams fiber
271 grams of fat

    This makes 20 bars, each bar provides:

    137 calories

    24.3 grams protein
    24.45 grams carbs (1.8 grams fiber)
    13.6 grams fat

    It comes to about $1.10 a serving!

 15 scoops soy protein (360g protein, 15g fat)
1 cup quick oats (5g protein, 2.5g fat, 26g carbs, 4g fiber)
5 cups soy milk (30g protein, 17g fat, 55g carbs, 5g fiber)
16oz natural peanut butter (98g protein,  224g fat, 42g carbs, 14g fiber)
8oz chopped walnuts (40g protein, 144g fat, 32g carbs, 16g fiber)
8oz sweetened cranberries (3g fat, 198g carbs, 12g fiber)

    After spreading on the cookie sheet, bake for 25-30 min at 350. Chill and cut into squares.


    Makes 15 bars, each bar provides:

    477 calories

    35.5 grams protein
    23.5 grams carbs (3.4 grams fiber)
    26.8 grams fat

 

12oz roasted soynuts (132g protein, 108g carbs, 24g fiber, 72g fat)
16oz raisins (11g protein, 341g carbs, 22g fiber)
10oz Bob's Red Mill High Fiber Hot Cereal (42g protein, 162g carbs, 60g fiber, 30g fat)
1/2 cup corn syrup (60g carbs)
2 cups water

   

    Place soynuts in blender, pulse till powdered, pour into mixing bowl
Next add raisins into the blender, pulse till mostly chopped, add to mixing bowl
Add Bob's Red Mill High Fiber Hot Cereal, water and corn syrup to bowl, mix and spread onto cookie sheet or square cake pan. Bake at 350 for 10 min and let cool completely.

    Makes 15 bars, each bar provides:

      290 calories

     12.3 grams protein
     44.7 grams carbs (7 grams fiber)
     6.8 grams fat

    This one is a nice treat and something a little different...

5 scoops soy protein- whole foods brand. (120g protein, 5g fat)
10 oz box of brown rice crispies- I used Whole Foods brand.  (18g protein, 234g carbs, 9g fiber 9g fat)
1 cup corn syrup (120g carbs)
1/2 cup Earth Balance (88g fat)

 

    Add the protein powder and cereal into a large bowl, mix well. Add corn syrup and melted Earth Balance, mix until well blended.  Spread onto cookie sheet and flatten firmly.
Chill and cut.


    Makes 15 bars, each bar provides:

    190 calories

     9.2 grams protein
     23.6 grams carbs
     6.8 grams fat

    Similar to the original recipe, but with EnviroKidz Koala Crisp cereal.

5 scoops soy protein- whole foods brand. (120g protein, 5g fat)
5 cups Koala Crisp cereal  (10g protein, 125g carbs, 10g fiber 5g fat)
1 cup agave (256g carbs)
1/2 cup Earth Balance (88g fat)



    Add the protein powder and cereal into a large bowl, mix well. Add agave and melted Earth Balance, mix until well blended.  Spread onto cookie sheet and flatten firmly.
Chill and cut.

This recipe was a bit smaller than the original, so it did not cover the entire cookie sheet.

    This batch I decided to make 16 squares (since I'm trying to cut back on calories, but still not ready to give up sweets!)


This comes out to:

180 calories

8.1 grams protein
23.8 grams carbs
5.8 grams fat

    Continuing with the cereal bar theme, I made these using Special K Protein Plus cereal.

5 scoops soy protein- whole foods brand. (120g protein, 5g fat)
13.5oz Special K Protein Plus cereal (130g protein, 182g carbs, 65g fiber 39g fat)
1/2 cup agave (128g carbs)
1/4 cup corn syrup (30g carbs)
1 cup Earth Balance (176g fat)

  Add the protein powder and cereal into a large bowl, mix well. Add agave (not pictured), corn syrup and melted Earth Balance, mix until well blended.  Spread onto cookie sheet and flatten firmly.
Chill and cut.

 

These bars are very simple and chocolately!

4 scoops soy protein- whole foods brand. (96g protein, 4g fat)
4 scoops brown rice protein  (96g protein, 8g carbs)
1/2 cup cocoa powder (25g carbs)
1 cup brown rice syrup (216 carbs)
1 cup almond milk (1g protein, 2.5g fat, 16g carbs, 1g fiber)

Combine all the ingredients and spread on cookie sheet. (This size batch will only cover about a third of the cookie sheet.)
Chill and cut.

I cut these into 12 squares

This comes out to:

150 calories

16 grams protein
20 grams carbs
0.5 grams fat