Whole Day Diet Plan For Quick Gain Weight| Healthy Gain Weight| Naturaly Way To Gain Weight|

Recipe Of Energy Bar :-

Ingredients :-

1):- 1 heaping cup packed dates (pitted // deglet noor or medjool)*
2):- 1/4 cup maple syrup or agave nectar (or honey if not vegan)
3)-‘:- 1/4 cup creamy salted natural peanut butter or almond butter
4):- 1 cup roasted unsalted almonds (loosely chopped // see instructions for roasting nuts)
5):- 1 1/2 cups rolled oats (gluten-free for GF eaters)
6):- Chocolate chips, dried fruit, nuts, banana chips, vanilla, etc. (optional additions)
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Instructions :-

1):- Process dates in a food processor until small bits remain (about 1 minute). It should form a "dough" like consistency. (Mine rolled into a ball.)
2):- Optional step: Toast your oats (and almonds if raw) in a 350-degree F (176 C) oven for 10-15 minutes or until slightly golden brown. Otherwise, leave them raw - I prefer the toasted flavor.
3):- Place oats, almonds and dates in a large mixing bowl - set aside.
4):- Warm honey and peanut butter in a small saucepan over low heat. Stir and pour over oat mixture and then mix, breaking up the dates to disperse throughout.
5):- Once thoroughly mixed, transfer to an 8x8-inch baking dish or other small pan lined with plastic wrap or parchment paper so they lift out easily.
6):- Press down firmly until uniformly flattened - I use something flat, like a drinking glass, to press down .
7):- Cover with parchment or plastic wrap, and let firm up in fridge or freezer for 15-20 minutes.
8):- Remove bars from pan and chop into 10 even bars.
9):- Store in an airtight container for up to a few days. I kept mine in the freezer to keep them extra fresh, but it isn't necessary.
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Recipe Of Home Made Protein Smoothie :-

Ingredients:-

1):- 10 oz whole milk
2):- 1.5 scoop of whey protein
3):- 1 cup of spinach
4):- 1 cup of strawberries
5):- 1/2 cup blueberries
6):- 1 large banana
7):- 3/4- 1 cup of oat meal
8):- 2 tablespoons of sunflower butter ( or any nut butter)
9):- 2-3 dates

Instructions:-

Bland all ingredients together in a jar , Pour in glass and serve it 😊

Cantain:- 1023 calories
121.5 gm carbs
16 gm fats
7 gm protein
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Mona Chaudhary | Dietitian

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