Dessert Options
Date & Nut Protein Barfi
No-cook barfi from dates, roasted nuts, milk powder, and whey, pressed and sliced. Festival-worthy at 11 g of protein a piece.
180
kcal
11g
protein
20g
carbs
7g
fat
Per serving · makes 6 · 20 minutes
Ingredients
- •200 g soft dates, pitted
- •60 g mixed nuts (almonds, cashews, pistachios), dry roasted
- •2 scoops (60 g) unflavoured or vanilla whey
- •3 tbsp milk powder
- •1/4 tsp cardamom, pinch of salt
- •1 tsp ghee for the tray, few pistachio slivers on top
Method
- 1.Blitz the dates into a sticky paste. Pulse the roasted nuts to a coarse crumb.
- 2.Knead everything together: dates, nuts, whey, milk powder, cardamom, and salt. Add a spoon of milk only if it will not come together.
- 3.Press firmly into a small ghee-greased tray, scatter the pistachios, and press again.
- 4.Chill 1 hour, then slice into 6 pieces. Keeps a week in the fridge.
Coach’s note
This is the mithai you can actually keep in the house during a fat-loss phase: one piece is 180 calories with protein, and it satisfies the same craving as the 300-calorie shop version.
More dessert options
Recipes are pieces. Coaching is the plan.
Your calories, your protein target, and meals that fit your real week, reviewed by a coach who notices.