No-bake protein bars

These homemade protein bars are whey, oats, peanut butter and honey, pressed into a tin and topped with dark chocolate. The batch makes 8 bars with about 17 g of protein each, close to a shop-bought protein bar for a fraction of the price.

Chocolate, peanut butter, salted caramel and cookies and cream whey all work well. The macros are worked out from Fuel Sync's whey label and standard values for the other ingredients, chocolate included.

• 4 scoops (120 g) Fuel Sync whey protein
• 100 g rolled oats
• 120 g smooth peanut butter
• 3 tbsp (60 g) honey
• 60 to 80 ml milk
• 50 g dark chocolate (70%), for the top

1. Line a small tin (about 20 by 15 cm) with baking paper.
2. Blend half the oats into flour, then mix all the oats with the whey in a bowl.
3. Warm the peanut butter and honey for 20 seconds in the microwave and stir into the dry mix.
4. Add the milk a little at a time until the mixture holds together like a stiff dough.
5. Press it firmly and evenly into the tin with the back of a spoon.
6. Melt the chocolate and spread it over the top.
7. Chill for at least 1 hour, then cut into 8 bars with a hot knife.

• Press hard. Bars that crumble weren't pressed firmly enough. Use the bottom of a glass to pack the mixture down.
• Too dry? Whey soaks up liquid, so add milk a teaspoon at a time until the dough sticks together.
• Swaps: almond butter or tahini instead of peanut butter, and carob syrup instead of honey.
• Vegan version: use Fuel Sync vegan protein, plant milk, maple or carob syrup instead of honey, and dairy-free dark chocolate. Add a little more milk, as vegan protein is thicker.
• Storage: wrap each bar and keep them in the fridge for up to a week, or freeze for up to 3 months. In summer, take them from the fridge just before you leave; the chocolate softens fast in the heat.