Sharing a super delicious and super easy homemade peanut butter protein bar recipe. It’s gluten-free and dairy-free, too!

Hi friends! How are you? I hope that you’re having a wonderful week. Leading up to our trip, I was doing a ton of meal prepping. With P home and doing the homeschool thing, she’s helped me a lot, and it’s so amazing for the kids to be stocked with staples and healthy snacks, too.

Even when I don’t meal prep a lot, there’s something that I emphasize: protein. I think protein is the hardest macro to hit if it’s not prepped and ready to go. When I open the fridge and see a pack of raw chicken or anything else, I’ll choose anything else lol. If the chicken is cooked, I’ll eat it!

Getting enough protein is essential for overall health, muscle recovery, and staying full and satisfied throughout the day. Whether you’re trying to build muscle, maintain a healthy weight, or to ensure you’re meeting your daily nutritional needs, protein plays a significant role.

How much protein do you actually need each day?

While the recommended daily intake varies depending on factors like age, activity level, and fitness goals, a general guideline is around 0.8 grams of protein per kilogram of body weight for the average person. Athletes or those with active lifestyles may require even more. I found that there’s a sweet spot for protein, and for myself, I try to hit at least 100g per day.

One of the easiest ways to increase your protein intake is by incorporating protein-rich snacks into your day. Somethine we LOVE: these homemade protein butter bars. They’re packed with wholesome ingredients, easy to make, and absolutely delicious – I think you’ll love them as much as we do!

Peanut Butter Protein Bar Recipe

These peanut butter protein bars are the perfect balance of chewy, nutty, and naturally sweetened goodness. They’re packed with protein, thanks to vanilla protein powder, and they’re a convenient snack on the go. Unlike many store-bought protein bars, this recipe is made with clean, simple ingredients that you likely already have in your pantry. Plus, they’re gluten-free, naturally sweetened, and can easily be made dairy-free by choosing the right chocolate.

Each serving contains approximately 10-12 grams of protein, making it an excellent way to fuel your body and keep your energy levels stable throughout the day.

Does Peanut Butter Have Protein?

Peanut butter has a small amount of protein, along with healthy fats that help keep you full and satisfied. On average, one tablespoon of peanut butter contains about 4 grams of protein. While it’s not as protein-dense as foods like chicken or fish, peanut butter can be paired with other protein-rich ingredients like vanilla protein powder or greek yogurt. Even though it has a little protein, I consider it to be more of a fat in my daily nutrient balance.

How To Make Peanut Butter Protein Bars

Ingredients:

1 cup natural peanut butter (or almond butter/cashew butter for variation)

1/3 cup maple syrup

1 teaspoon vanilla extract

1/2 cup vanilla protein powder

1/2 cup almond flour or oat flour

1/4 teaspoon sea salt

1/3 cup dairy-free chocolate (melted for toppin

Sharing a roundup of high volume low calorie recipes if your goal is to increase your fiber but not your total caloric intake. 

Hi friends! How are you?? I hope that you’re having an amazing week! We’re here in Spain living.the.life. I’m excited to share some of the fun in Friday Faves and I’m posting a ton on IG if you’d like to follow along.

Today, I wanted to chat a little about volume eating and share some of my favorite recipes that are high in volume and flavor, but still light and refreshing.

Ever finish a meal and feel like you barely ate? You’re not alone. When you’re trying to eat a little lighter, hunger can sneak up fast, and it’s not fun. That’s why I love high volume, low calorie recipes. You can eat generous portions that leave you feeling full and happy, without overdoing it on calories and feeling like you need a nap afterwards. Whether you’re working toward a health goal, trying to keep your calorie intake in check, or just want to eat more fruits and vegetables, these meals check all the boxes.

All of these meal ideas are loaded with whole, nourishing ingredients like lean proteins, fiber-rich veggies, and satisfying textures. Many are gluten free, simple to prep, and perfect for lunch, dinner, or meal prep.

What Makes a Meal High Volume?

Let’s chat about what makes a meal “high volume.” These types of meals usually include foods that are high in water or fiber, like leafy greens, berries, or green beans, and are lower in calories. That combo helps you eat more food (volume!) without racking up the calories.

What Are High Volume Low Calorie Foods?

High volume low calorie foods are filling, satisfying, and easy to love. Think big salads, soups, hearty veggie stir-fries, and meals that are piled high with lean protein and colorful produce.

These types of meals support healthy weight loss by keeping you full and reducing the need to snack all day. Plus, they’re a great way to get more nutrient dense foods into your diet.

Low Calorie High Volume Recipes

Egg Roll in a Bowl

This one-pan favorite is a lighter twist on a takeout classic. It’s packed with ground turkey or pork, cabbage, carrots, and a dash of garlic and ginger.

Calories per serving: ~250-300

Main ingredients: ground turkey, cabbage, carrots, garlic, coconut aminos

Gluten free and great for meal prep!

 Try this version from Skinnytaste

Sushi Roll in a Bowl

A deconstructed version of sushi that’s quick, fresh, and totally customizable. Use cauliflower rice for a low-carb option.

Calories per serving: ~350

Main ingredients: rice or cauliflower rice, cucumber, avocado, nori, shrimp or crab, coconut aminos

Why not sneak a lil protein in with our sweet treats?

Hi friends! I hope you’re having a lovely day! We’re back in Barcelona and living that Spain life. If you have any questions while we’re here, please let me know, and please send any recs my way!

Today, let’s talk about protein desserts. TBH, I feel like if you’re going to have a dessert… have a DESSERT. Like a real one. No protein powder, no chickpeas, just give me chocolate and real sugar.

But I understand that those options aren’t the best for blood sugar and that every desserts can have a little extra nutrition added in. For these occasions, I’ve rounded up eight high-protein dessert recipes that are not only delicious, but packed with good ingredients to keep you feeling fueled and satisfied. Whether you’re gluten-free, dairy-free, or just want some new post-workout treats, I’ve gotchu.

Here are 8 protein-packed dessert recipes to try:

8 High Protein Desserts

1. Homemade Protein Ice Cream

This one’s a favorite at our house! Made with frozen bananas, your favorite protein powder, and a splash of almond milk, this dreamy, creamy treat comes together in minutes—and you don’t even need an ice cream maker. Totally customizable and kid-approved.

2. Collagen Protein Brownies (Gluten-Free & Dairy-Free)

These brownies are rich, fudgy, and packed with protein thanks to collagen peptides and almond flour. They’re also gluten-free, dairy-free, and perfect for meal prep. Bonus: collagen is great for your skin, joints, and hair.

3. Chocolate Peanut Butter Protein Cookie Cake

This is the best of all dessert worlds—a giant cookie meets protein-packed cake. It’s soft, chewy, and made with oat flour, peanut butter, and protein powder. Perfect for celebrations or just because.

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Sharing lots of tips for your post-workout smoothies! If you like to buy your smoothies for convenience, I still love and use Daily Harvest and also buy Urban Remedy smoothies from Whole Foods. 

Hi friends! I hope you’re having a lovely morning. We’re doing tons of exploring and I’ll share some highlights in this week’s Friday Faves post!

Today, let’s chat about workout smoothies.

There’s nothing quite like an awesome workout. You’re sweaty, endorphins flowing, and life is gooood. Your body just did something amazing, and now it needs a little love to recover and rebuild.

While a full meal sounds great in theory, let’s be honest: after a tough workout, who really wants to cook? This is why I’m a huge fan of the post-workout smoothie. It’s quick, nutrient-packed, and so easy to whip up. Smoothies are one of my go-to ways to refuel and support recovery without having a sink of dirty dishes.

Why Post-Workout Fuel Matters

What you eat after your workout is just as important as what you do during it. Your muscles need protein to rebuild, carbs to replenish energy, and a little fat to keep you satisfied and energized. Getting in the right nutrients within 30–60 minutes can help reduce soreness, support muscle growth, and keep your energy levels steady (aka no post-workout crash).

Are Post-Workout Smoothies Actually Good for You?

100% yes. They’re fast, easy to digest, and packed with goodness. The key is what you put in them. We’re talking quality protein, healthy fats, fiber, and some carbs to balance things out. Smoothies can help you recover faster, reduce inflammation, and support glowing skin.

What to Include in Your Post-Workout Smoothie

Here’s a formula I like to follow:

Protein powder (whey or plant-based) – to help rebuild muscles

Chia seeds or hemp seeds – for omega-3s and fiber

Nut butter – for healthy fats + staying power

Frozen banana or berries – for antioxidants and a touch of sweetness

Leafy greens – because why not sneak in more nutrients

Almond milk or your fave non-dairy milk – for creaminess

Extras like Greek yogurt, cinnamon, or maca for a nutrient boost

3 Easy Post-Workout Smoothie Recipes

1. Peanut Butter Banana Protein Smoothie

Creamy, classic, and packed with protein.

Ingredients:

1 scoop protein powder

1 banana

1 tbsp peanut butter

1 tbsp chia seeds

1 cup almond milk
Ice (optional)

Blend, sip, and refuel. You can add a sprinkle of cinnamon or cacao nibs for fun if you’re feeling fancy.

2. Berry Hemp Recovery Smoothie

Antioxidants + healthy fats = dreamy recovery.

Ingredients:

½ cup mixed berries

1 scoop protein powder

1 tablespoon cocoa powder

1 tbsp hemp seeds

½ cup Greek yogurt or coconut milk yogurt

1 cup almond milk

1 tsp honey (optional)

Sharing a roundup of superfood recipes that you can enjoy and amp up your nutrition. 

Hi friends! I hope you’re having a lovely morning so far!

Today, I wanted to chat a bit about superfoods.

You know I’m all about practical, sustainable wellness – no extremes, no crazy restrictions. Just simple ways to support your body so you can feel your best. And one of my favorite ways to do that? Superfoods.

They aren’t anything fancy or mysterious. They’re just nutrient-dense, whole foods that are packed with vitamins, minerals, antioxidants, and healthy fats. Things like sweet potatoes, chia seeds, berries, and leafy greens are definitely considered superfoods.

Adding them into your routine doesn’t have to be complicated, either. In today’s post, I’m sharing a few go-to recipes you can try that are actually delicious, easy to prep, and will help you feel energized, nourished, and satisfied.

What Are Superfoods?

Superfoods are real, whole foods that are naturally high in nutrients your body loves – things like fiber, omega-3s, antioxidants, vitamins, and phytonutrients. They help support your immune system, digestion, energy levels, and skin.

Some of my faves? Kale, berries, chia seeds, hemp seeds, sweet potatoes, and goji berries. You’ll find a few of those in the recipes below! They’re easy to sprinkle into meals you’re already making, so you don’t need to overhaul your whole routine.

(dress is here!)

5 Superfood Recipes

Simple, Tasty, and Full of Goodness

Superfood Salad

This colorful salad is loaded with fiber, antioxidants, and healthy fats to keep you full and energized.

Ingredients:

2 cups chopped kale, ribs removed

½ cup mixed berries

2 tbsp hemp seeds

½ avocado, sliced

Dressing:

2 tbsp lemon juice

1 tbsp olive oil

1 tsp honey

½ tsp Dijon mustard

Salt + pepper to taste

Instructions:

Add some olive oil to the the kale, and massage it to soften it. Then toss everything together with the lemon dressing. So easy, so fresh.

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