Coconut chocolate Rice Crispie Squares

by on August 31, 2015

Coconut chocolate Rice Crispie Squares

CoconutChocolateRiceCrispieThanks to Elissa Jewell
Jewell Body Sculpting


Members of the Mountain Dog Diet site would have seen the recent “In The Trenches” feature on our newest IFBB Pro (after John!) – Walter Martin.

I’ve taken a quick look over his diet plan and picked out a couple of meals to give a bit of an overhaul to. Keeping the same macronutrients but making some exchanges in the ingredients (always substituting like for like, ie the carbs chosen have the same features, low fibre, low fat etc) in order to recreate the dish but without changing the training and physiological effect of the meal.

I’ll do a few more of these in future as more In The Trenches articles are posted, hopefully giving you all some ideas on how to change your diets up to be a little bit more exciting but still to serve the exact same purpose.

Original PreWorkout Meal: 40g whey isolate, 1/2 cup cream of rice (dry), 1 tablespoon natural peanut butter, 1 tablespoon raw honey.

Macros: 750 calories, 13.5g fat, 50g protein, 100g carbs

I imagine Walter would have simply combined all the above with some water in a bowl. It actually sounds pretty good however I think we can give it an overhaul!

Alternative PreWorkout Recipe:
Coconut chocolate Rice Crispie Squares


  • 1/2 tablespoon melted coconut oil (subbed for peanut butter)
  • 40g whey isolate (I used chocolate flavour but you can use any you like)
  • 1/2 tablespoon raw cacao powder (for colour/flavour and also for vasodilation)
  • 1 tablespoon honey
  • 95g puffed rice (plain, no added sugar)


Melt the coconut oil and honey together in the microwave before mixing through the cocoa. While it’s still warm, pour it over your puffed rice and mix well to combine, before adding the whey protein and continuing to stir until all whey protein has mixed in.

Pour into a baking tray lined with paper and press down firmly to set the mixture into a slice.
Refrigerate for 30 minutes prior to cutting into bar shapes.


751 calories
14.3g fat
49g protein
102g carbs

Check out Elissa’s MASSive eBook which is a compilation of over 80 recipes from breakfast, lunch and dinner through to desserts.
To buy a copy for just $5, email [email protected].