Homemade Protein Bars Malaysia

Commercial protein bars in Malaysia cost RM8-15 each. At RM10 per bar, eating one daily costs RM300/month. Homemade bars cost about RM2-3 each and take 20 minutes to make.

Basic Recipe (Makes 10 bars)

Ingredients

• 2 scoops whey protein (any flavour) - RM10
• 1 cup oats (blended fine) - RM2
• 3 tablespoons peanut butter - RM3
• 2 tablespoons honey - RM2
• 3-4 tablespoons milk (to bind) - RM1

Method

1. Mix whey protein and blended oats in a bowl
2. Add peanut butter and honey
3. Add milk gradually until mixture is thick but mouldable (like cookie dough)
4. Press into a lined baking tray (no baking needed)
5. Refrigerate for 2-3 hours
6. Cut into 10 bars
7. Wrap individually in cling wrap - keeps 7-10 days in the fridge

Per Bar (Approximate)

• Calories: 150-180
• Protein: 12-15g
• Carbs: 15-20g
• Fat: 5-7g

Variations

Chocolate Peanut Butter

Use chocolate whey, add 1 tablespoon cocoa powder

Tropical Malaysian

Add desiccated coconut and dried mango pieces

High Protein

Add 2 extra scoops whey and reduce oats

Where to Buy Ingredients Cheap in Malaysia

• Whey protein: Shopee/Lazada during sales (RM120-160/2.5kg)
• Oats: RM3-5/kg at any supermarket
• Peanut butter: RM8-15 at supermarkets (choose no-sugar varieties)
• Honey: RM10-20 per bottle

Total ingredient cost for 10 bars: approximately RM18-25 (RM1.80-2.50 per bar).