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Muscle Building Recipe

Chewy Protein Bars


  • 3 tbsp. oatmeal (you can either grind it up into a powder using a blender or just use rolled oats)
  • 3 tbsp. milk (I use 1 %)
  • 35 grams protein powder (I use chocolate)
  • 2 tbsp. peanut butter (you could use almond butter or olive oil as well)
  • 2 tbsp. + 1 teaspoon fructose (you can use 3 tablespoons of sugar as well)
  • 2-tbsp. hot water mixes the oatmeal with the milk.


  1. Add the protein powder and peanut butter. Mix until it looks crumbly. If you have big chunks, then make them smaller by mashing them with a fork.
  2. Mix the fructose with the hot water. Stir until dissolved.
  3. Add the water with fructose to the oatmeal mixture and use your hands to combine everything (make sure they are clean) You really have to use your hands because a spoon or fork just doesn't mix everything properly.
  4. Place the mixture in a wax paper lined container. I use a Tupper ware type container that you can put sandwiches in. It is around 14x12 cm.
  5. Cut into 6 bars and place in the fridge to cool.

These bars are balanced 30-40-40 or zone friendly.

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