Hello ladies!

I didn't feel like reading through all the threads, so excuse me if you've already covered this.

I commute by bike to work every day, it's about 10 km (6 miles), mostly uphill. When I get to work I'm completely famished, and need a refill, mainly to feel full and not to crash before lunch. Usually I've been going for a yogurt or a protein shake, but I feel that a lot of them are quite high in sugars. I'm allergic to nuts, so that's not an option - and I eat about two pieces a fruit in the afternoon, so I would like something else in the morning.

Is there anyone out there with a good protein bar/snack recipe that they want to share?