18g protein, 6g fibre, no bake protein bars #shorts #highprotein #mealprep

Presenter / Context

• Channel/Presenter: Not explicitly named in the subtitles.
• The speaker describes themselves as a medical doctor and nutritionist, making weekly high-protein no-bake bars for “gains.”

Ingredients (as listed in the subtitles)

• Peanut butter
• Ground almonds
• Chia seeds
• Protein powder
• A bit of sugar (quantity not specified)
• Water
• Dates (softened with hot water for a filling/layer)
• Dark chocolate (for dipping/topping, melted using a bain-marie)

Yield

• The mixture “will make 12 servings” (bars).

Note on amounts

• No exact grams/ml are provided in the subtitles.

Equipment

• Molds (to shape the base layer)
• Bain-marie (to melt the dark chocolate)
• Tupperware (for storage)
• (Implied) mixing bowl(s)

Method (step-by-step + key cues/timings)

1. Make the base mixture

   • Combine: peanut butter + ground almonds + chia seeds + protein powder + a bit of sugar.
   • Add water gradually until it forms a “big dough.”
   • Target texture: “very malleable… almost like Play-Doh.”

2. Form the first layer

   • Push the dough into the molds.
   • Spread it evenly (the speaker notes: scoop, then push out to the sides).

3. Prepare the dates layer

   • Soften dates with a little bit of hot water.
   • Add a dates layer on top of the base.

4. Chill to set

   • Refrigerate for at least 1 hour.
   • Overnight is acceptable.

5. Melt chocolate

   • Set up a bain-marie with dark chocolate.
   • The bars will be dunked in the chocolate.

6. Dipping and topping

   • Dunk the bars in dark chocolate.
   • Timing cue: “When they’re a little bit soft is the perfect time to top them.”
   • This timing helps toppings stick.

7. Final set + storage

   • In about 1 hour, transfer bars into Tupperware for later eating.

Technique Tips / Common Issues (from the subtitles)

• Aim for cookie-like texture: described as “like this cookie texture.”
• Consistency is key: the dough should be malleable / Play-Doh-like.
• Toppings adhesion: top while slightly soft so toppings actually stick.

Serving / Storage Suggestions

• Store in Tupperware after chilling (and after the dipping/topping process as described).
• Meal-prep friendly: eat whenever desired.

Variations Mentioned

• Chilling time: at least 1 hour or overnight.

Sources / Referenced Material

• No external sources are referenced in the subtitles.
• The presenter is described as a medical doctor and nutritionist (name not provided).