The Video FitCast- Episode 2: The Protein Bars

Here is Episode 2. These bars kick ass, if you have not tried them you should do so. They are low carb and calorie dense.


You can get episode 2 for the following sources:

Google Video:

Direct Download (iPod Video/Quicktime):

Gourmet Nutrition Trail Mix

To make it, just mix together 1 part dried cranberries, 2 parts raw cashews, and 2 parts raw almonds. Simple and delicious.

Nutritional Information, per ½ cup serving:

Calories: 302

Protein: 10 g

Carbs: 16 g

Fiber: 4 g

Fat: 23 g

SFA: 2.7 g

MUFA: 13.4 g

PUFA: 4.9 g

Omega-6: 4.9 g

Omega-3: 0.01 g

Vanilla Meringue Trail Mix Bars


3 cups Gourmet Nutrition Trail Mix

1 cup vanilla flavored whey protein powder

3/4 cup egg whites

½ teaspoon vanilla extract (if desired)


Preheat oven to 350-degrees F. In a large bowl, stir together the egg whites, protein powder, and vanilla extract, until you have a thick caramel-like substance. For safety and convenience, we prefer to use the pre-packaged pasteurized egg whites. Slowly stir-in the GN trail mix, mixing thoroughly.

Press the mixture into a 9X9-inch nonstick cooking pan coated with cooking spray, spreading evenly until the entire mixture is about 1-inch thick.

Bake at 350-degrees F for 10 minutes, being sure not to overcook. Cut into bars of desired shape and store in the fridge in plastic wrap or aluminum foil.

Makes 6 bars

Nutritional Information, per bar

Calories: 376

Protein: 23 g

Carbs: 17g

Fiber: 4 g

Fat: 24 g

SFA: 2.9 g

MUFA: 14 g

PUFA: 5.5 g

Omega-6: 5.1 g

Omega-3: 0.01 g

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4 Responses

  1. Leo Scheiner says:

    Maybe this tastes good but from the heath opoint of view the figures do not look good to me. 376 Calories in a bar is high, Protein at 23 g is not that impressive. Fat at 24 g is downright bad and 5.1 g of Omega 6 is high and not a good idea nutritionally (we get far too much of that already) and only .01 g of Omega 3 is pitiful. A couple of spoonfuls of Spirulina and Chlorella in a some natural fruit juice would be a hell of a lot better.

  2. John Williams says:

    I originally made this recipe for people looking for a lot of calories. You can always cut them smaller (and I often do). In fact, the ones I made in the video were half the size of the ones listed on this recipe.

    Regarding the high fat content, by this logic, we should avoid eating nuts, since they all have high fat and not such a good O3:06 ratio.

    Also, I think it’s important to remember that these bars are not meant to replace everything else in your diet. If we just ate these bars and nothing else for the rest of our lives, then the omega-6 to omega-3 ratio would certainly not be desirable. But I’m assuming that people are eathing other healthful food to get a good balance at the end of the day.

  3. Dos says:

    Great response John….I was just thinking that something like this is for quick calories. I think folks really get hung up sometimes thinking that every single thing they eat needs to meet certain % requirements and ratios etc. Relax folks….

  4. Ward says:

    Hey John, thanks for putting up this recipe.

    You said “To make it, just mix together 1 part dried cranberries, 2 parts raw cashews, and 2 parts raw almonds. Simple and delicious”

    Could you please tell me how big these “parts” are. I want to adjust the mix to suit my needs but I don’t know how much you were using with that amount of egg whites to get a good consistency.