With this recipe, you can cook the best home substitute meal just once and keep it for seven days – use it for lunch and you’ll have a convenient and healthy meal of only 200 calories. And with considerable savings.

In fact, it is a question of making dietary bars with a low glycemic index and low calories at home, with easy ingredients that you can also find at the supermarket. The best substitute meal because you don’t have to prepare it every day.

These bars are super satiating, rich in fiber, very easy to prepare and with a low glycemic index despite the dates among the ingredients. All thanks to dried fruit and oats.

You can take one with you to work or eat it without worrying about cooking lunch every time.
Or replace it at dinner.

Here is the step by step recipe.

BEST HOME-MADE SUBSTITUTE MEAL: ONLY 200 CALORIES

Easy home-made bar!

Ingrediants

310 grams of whole dates
75 grams of almonds (with skin!)
120 grams of peanuts or cashews
30 grams of oat flakes
75 grams of unsweetened cocoa
300 grams of pasteurized egg white
a pinch of salt (optional)

Soak the dates for 4-5 hours in hot water, in a large bowl. You can replace them with prunes for the same weight. After the time has passed, they will be soft and you can remove the core.
Then be careful to drain them well, dabbing them with absorbent paper!

In a food processor, chop almonds and peanuts or cashews. If you don’t find unsalted peanuts or cashews you can substitute pistachios. Add cocoa, oat flakes and soaked dates to the chopped nuts. Chop again.
You will have a very thick and somewhat sticky mixture.

Add a third of the egg whites previously beaten with a fork and blend.

Now pour the mixture into a bowl, add a pinch of salt if you want, and add the other egg whites a little at a time. Pour the mixture into a rectangular or square baking dish covered with parchment paper: calculate that you need to cut 12 equal bars from the dough.

With a spatula or a spoon, level the dough well.
Put the dough in the oven for 20 at a temperature of 160 °.
Allow to cool completely and then cut your 12 bars with a sharp knife.
They can be stored for 7 days at room temperature!

Nutritional values ​​per bar.