clock menu more-arrow no yes mobile

Filed under:

An Exclusive Diet and Exercise Plan From Protein Bar

New, 2 comments
 Photo: Nick White
Photo: Nick White

Racked is no longer publishing. Thank you to everyone who read our work over the years. The archives will remain available here; for new stories, head over to, where our staff is covering consumer culture for The Goods by Vox. You can also see what we’re up to by signing up here.

Protein Bar—the ridiculously addictive spot for juices and high-protein, nutrient-rich snacks—opens its first Lincoln Park location on Saturday. In anticipation of the big event, owner Matt Matros is hosting several days of grand opening activities, including a Ladies Heath and Fitness Night on Thursday. The free shindig will offer snacks and special classes at Lincoln Park's Barre Bee Fit, which is across the street from the new eatery. (You can sign up here.)

But if you can't make the event, or if you want to eat and train the Protein Bar way every day, we asked Matros to devise a little health regimen for us. Below, find three daily menus he whipped up just for Racked readers—one is calorie-conscious, one is vegan, and one is protein-packed. Matros was kind enough to include nutritional info on each of the menu items, and he even suggested workout pairings. Find all his tips below.

Photo: Courtesy of Protein Bar

The items below are all from the Protein Bar menu; for more thorough descriptions, read along here.

Pesto Scramble
250 calories, 17g fat, 5g carbs, 1g fiber, 29g protein

Capone Barrito
510 calories, 15g fat, 58g carbs, 15 g fiber, 41g protein

OR Lunch on-the-go
Millennium Perk
250 calories, 2.5g fat, 24g carbs, 0g fiber, 33g protein

Southwest Salad
490 calories, 15g fat, 51g carbs, 15g fiber, 39 g protein
Add another serving of Black Beans-90 calories, 1g fat, 11g carbs, 7g fiber, 5g protein
Add serving of Greek Yogurt-10 calories, 0g fat, 1g carbs, 0g fiber, 3g protein

Suggested Workout Pairing:
Shred415 Total Body Workout
"This protein-packed diet will supply you with the energy you need to get through this amazing calorie burning, interval training class."

Pancake in a Bowl, Vanilla Soy Protein, Almond Milk
330 calories, 3.5g fat, 62g carbs, 5g fiber, 15g protein

Vegan Quinoa Chili
340 calories, 10g fat, 53g carbs, 12g fiber, 14g protein

OR Lunch on-the-go
Fruit Loop'd, Vanilla Soy Protein, Almond Milk
180 calories, 1g fat, 35g carbs, 4g fiber, 11g protein

SuperFood Vegan Salad
480 calories, 31g fat, 30g carbs, 8g fiber, 26g protein
Add Fresh Avocado- 60 calories, 6g fat, 4g carbs, 2g fiber, 1g protein

Suggested Workout Pairing
Yoga Loft Vinyasa Flow Class
"For those who are mindful about their food choices, this class incorporates breath, movement and proper alignment for mindful movements."

Santa Fe Scramble
150 calories, 4.5g fat, 6g carbs, 1g fiber, 24g protein

Black Bean Bowl-360 calories, 7g fat, 53g carbs, 15g fiber, 20g protein
Add some calorie-free Cholula sauce

OR Lunch on-the-go
Market Juice- 178 calories

Newport Salad, Dressing on the side
400 calories, 15g fat, 41g carbs, 7g fiber, 32 g protein

Suggested Workout Pairing:
Barre Bee Fit Burn Class
"If you are looking to cut calories, this menu is surely for you, as is this barre burn class that will strengthen the arms, abdominals, thighs and glutes and burn max calories."
· The Protein Bar [Official Site]
· All Protein Bar coverage [Eater Chicago]
· All Barre Bee Fit coverage [Racked Chicago]

Protein Bar

1953 North Clybourn Avenue, Chicago, IL