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Here’s another great recipe from the archives of BarbellShrugged. Not only does it list a handmade spin on what we might eat all the time, it also offers creative substitutes which gives the freedom to tweak the recipe to whatever suits your needs! If you’ve got any awesome recipes you use yourself, send them our way!


  • 100g of oats
  • 45g of unsweetened coconut (I use flaked)
  • 30g of ground flax seeds
  • 50g of chopped walnuts
  • 60g of pumpkin seeds
  • 50g of sliced almonds
  • 50g of coconut oil or nut oil such as macadamia oil
  • 5 eggs (beaten)
  • 1 grated apple (keep skin on)
  • 2 scoops (60g) of protein powder (I used vanilla whey)
  • 2 teaspoons of vanilla extract
  • 1 teaspoon of cinnamon (optional)


Heat your oven to 350 degrees. Toast the oats, coconut, walnuts, pumpkin seeds and sliced almonds in a hot pan for a few minutes. Allow to cool in a bowl and then add the remaining dry ingredients.

Combine the wet ingredients. Add the wet ingredients to the dry ingredients and combine.

Line a 9’ by 9’ baking tray with parchment paper and add the mixture to the pan. Bake for 25 to 30 minutes. Allow to cool and slice into 12 or 16 pieces.

Store in the fridge for up to 4 days or so, although I doubt they’ll last that long…

More options…

  • Don’t want protein powder? Just omit the powder and one of the eggs, then substitute with 30g of almond meal/flour.
  • Add 50g of honey, brown sugar or coconut sugar if you like it sweet.
  • Omit the oats if you want. Replace with 30g of almond meal, 30g of mixed seeds like sesame, hemp and chia. Also add 50g of dried fruit such as cranberries or raisins.
  • Replace the oil with melted unsalted butter.
  • You can also bump the calories by adding 60g of dried fruit, or just replace the nuts with dried fruit.
  • Omit the eggs and substitute with 2 large or 3 small mashed ripe bananas.
  • Replace an egg with a tablespoon of apple sauce.
  • Add toppings! Melt 100g of dark chocolate and drizzle on top (YUM!) or try 50g of honey or maple syrup. Add right on top of your mix during the last 15 minutes of baking. It makes a delicious glaze.

Workout 2.16.15


A1: Back Squat @3011; 4 x 5; rest 1 min

A2: Strict Pull-Up @2112; 4 x 3-5; rest 2 min


A1: Good Morning @4021; 3 x 12-15; rest 30 sec

A2: DB Press @2012; 3 x 12-15; rest 30 sec

A3: DB Walking Lunge; 3 x 16; rest 30 sec

A4: Single Arm DB Curl @3011; 3 x 12-15 per arm; rest 10 sec; rest 30 sec


For Time

200m Run, 15 Wall Ball, 10 DB Snatch, 10 Burpee

Rest 2 min x 4

A: 20/14; 65/45

B: 16/12; 45/30; C: 14/10; 35/25

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