Introduction: Easy-Peezy High Calorie Survival Bars

Picture of Easy-Peezy High Calorie Survival Bars

Here is the recipe for my favorite Survival "Calorie Bars".
Each 2 inch x 2 inch square has roughly:
600 calories
8g of fat
24g of protein
38g carbohydrates.

All in all, if you munch on these on the couch, you'll gain like 10lbs per week (I don't know that for fact and haven't actually done calculations to come up with that number)

These ARE meant to be eaten when you have NO OTHER FOOD. Even though they are tasty.

I'm going to take a quick break while these photos upload, maybe I can go and find my sewing machine.... Not for this project of course, I'm thinking about another project. Yeah I'm gonna grab my sewing machine, be back in a few.

Step 1: Step 1: Materials

Picture of Step 1: Materials

You will need:
1 sauce pan or pot
1 timer
1 cookie sheet
1 mixing bow (That thing really wasn't made for mixing but I used it anyways
1 measuring cup (1 cup)
1 mixing spoon

Step 2: Step 2: Foods

Picture of Step 2: Foods

You will need
Flax seed (optional)
Frosted Flakes (Or un frosted. 1 handful)
Oatmeal (3 cups)
Protein Powder (1 cup)
Peanut Butter (Creamy or Crunchy)
Olive oil (Or virgin/extra virgin olive oil. Regular olive oil does have more carbs)
Maple Syrup (Almost 2 cups)
Honey (A few teaspoons)
Peanuts (A hand full)
Raisins (A hand full)

Step 3: Step 3: Combine

Picture of Step 3: Combine

Fill the measuring cup with syrup and pour into the sauce pan. Fill the second one almost all the way to the top and add honey until full. Add to saucepan.

Add 1/2 cup of olive oil to saucepan

Turn saucepan on lowest setting

After mixture is warm (Just a bit more than room temperature), begin stirring slightly for 5-10 seconds every 60 seconds until it is warm enough to melt the peanut butter

Add 2 massive spoonfuls of peanut butter (Continue to stir)

Stir until it feels like very soupy caramel (continue to stir for 5-10 seconds every 60 seconds to keep it from "Crusting" on the top)

Step 4: Step 4: Mix Dry Foods

Picture of Step 4: Mix Dry Foods

Combine your dry foods (Description in pictures)

Step 5: Step 5: Combine and Bake

Picture of Step 5: Combine and Bake

Preheat oven to 375 degrees.

Step 6: Step 6: Storage

Cut into 2 inch x 2 inch squares
Place cookie sheet into freezer for about an hour

Place 6 squares each into 3 vacuum seal bags for a total of 18 squares

6 squares = roughly 3 days of food @ 600 calories per square. 2 squares per day = 1200 calories per day. (1200 calories per day is not healthy but will keep you alive in dire situations. If you are planning a camping trip, plan and pack at least 2400 calories per day)


james.gonzales.334491 (author)2016-11-30

I just made my 21st. batch last night.... I have made them using almonds, walnuts, Acorns (properly leached, dried and crushed into small pieces) and with chocolate chips instead of nuts.... My favorites are the Acorn (white) and chocolate chip...

When making them with the chocolate chips increase the oatmeal by 1/2 cup or they will be runny... I cook them for about 15 minutes at 375 (just till the edges turn brown) and they work fine.

I have been storing them in vacuum bags in the freezer, but left some out to see how they would last and ate some the other day that were left out for 34 days, they tasted just like when they were made (and no ill effects) so they will last at least a month.... As far as syrup, I have only tried home made maple syrup from this past spring, so I am not sure how regular table syrup would work or how long they would stay good....

I am going to try leaving some out (in vacuum bags) for 3 months this time and will let you know how they hold up.

By the way, I also use only 3 table spoons of peanut butter, when I used 1c. they turned out very soupy.

ChrystalR2 (author)2016-08-26

Just made this and it turned out awesome. I used one and 3/4 cups syrup including the honey so it wont be as soupy as other comments stated and also added a little shredded coconut, dried cranberries as well as the raisins. Its solid but chewy and moist and taste good.

StJost (author)2016-06-30

Here's an accurate picture of the calories and macros in these bars based on the recipe given above. Not quite as calorie-dense as they claim, but still on par with the average protein bar.
(Per 1/16 of total recipe)
Cals: 328
Fat: 13.3g
Sodium: 82.5mg
Total Carbs: 47g
Fiber: 2.7g
Sugar: 23g
Protein: 9g
Macros: F-35%, C-55%, P-10%

BárbaraM123 (author)2016-05-18

Those macros don't add up to 600 calories...

HeatherH89 (author)2016-04-03

I'm not sure if this has already been addressed, but your pictures show pancake syrup but say maple syrup which behave in drastically different ways, hence the gloppy mess someone else mentioned that I have also unfortunately ended up with. I put in a ton of extra oats and 2 eggs to see what happens since these will be eaten quickly at my house - my hubby needs a quick load of calories at work so he doesn't lose weight. Going to try dark corn syrup next time instead to avoid the high fructose corn syrup but get a bar that holds together.

magnoliasouth (author)HeatherH892016-05-07

It sounds to me like the gloppy mess is probably due to the eggs and extra oats. That would definitely glop it up a bit.

EmilH4 (author)2016-01-09

i'd skip the raisins they aren't a fav of mine but otherwize this was awesome! :D

Hairyhadalittlelamb (author)2015-04-17

Hi! I was just wondering how much does a 2 x 2" square roughly weigh? Also, if I would like to alter the recipe so that it's nut-free, do you have any suggestions for substitutes for the ingredients? Would it be okay to just completely take them out of the recipe or would it not work anymore? (ie. the peanut butter) And lastly, how long do you need to bake it for?

Thank you so much! (And sorry for so many questions)

If you can use sunflower seeds or pumpkin seeds, you can use them instead of the nuts.

I usually bake them @ 10-15 minutes until golden brown on top. I've heard soy bean/tofu works well in these but I've never tried it. You could also try other beans since they are also high in protein but I'm not sure how well they would work. If you do find something that works please post a link to your instructable and I'll add the link :)

bsmith97 (author)2015-01-28

You might add an additional "fiber" material, (like Metomucal). Something flavorless and in powdered form. Help in keepingthe bowels moving and functioning in duress situations.

DooMMasteR (author)bsmith972016-01-04

another option would be the usage of wholegrain oatmeal :) the flax seeds also provide some amount of fiber

DavetteB (author)DooMMasteR2016-01-04

flaxseed meal goes rancid easily because of the high fat content; it would need to be refrigerated or frozen for long term storage. The flax needs to be ground else it just goes through undigested. You could use fine ground psyllium.

Great Idea! Thank you :)

bsmith97 (author)2015-01-28

You might add an additional "fiber" material, (like Metomucal). Something flavorless and in powdered form. Help in keepingthe bowels moving and functioning in duress situations.

pnfife (author)2014-07-10

I'd like to try making this with virgin coconut oil instead of olive oil.

Try it and post your results! I know plenty of people whom prefer coconut oil vs olive oil, let us know if it makes the bars taste any better =)

a7xforlife (author)2013-12-29

My bars turned out nothing like the pictures. Four cups of dry to nearly 3 cups of liquid (counting the pb) just doesn't seem like enough to me. There was never a point where I had a dough, it was just very soupy, and I have some very chewy bars... I'm going to dehydrate them and hope for the best.

wsmith27 (author)2013-07-21

How long will these last?

Depends on how you store them. They have little water content so they could potentially (If stored properly) Last a really long time (4+ years). But it really does depend on how you store them.

phoneatk (author)2013-06-08

Just a suggestion.....mix ALL the dry ingreidents BEFORE you start heating the wet makes the recipe less stressful.

True, I'm dyslexic though xD

acuchetto (author)2013-05-30

@surpcrepair - not a good idea. Your body will likely benefit much more from a reduction in calories, calories from a balanced diet low in processed foods, sugar, and transfer-fatty acids and high in fresh vegetables. Drinking plenty of water (especially water with lemon) is important, too. I would also eliminate empty (non-nutritious) calories as much as possible. I would avoid "fat-free" processed foods as they usually make up for the fat with lots of chemicals and, sometimes, extra sweeteners. Be kind and gentle with yourself!

I agree with Acuchetto. I munch on energy/protein bars, trail mix, and fruits throughout the day then I have a big dinner around 4 pm. I drink Ice water whenever possible as your body has to "Heat up" in order to use anything consumed (IE Metabolism). If you ate these bare you WOULD NOT lose weight. The goal behind high calorie, High fat, High protein, is to help sustain a person through a survival situation. These are a basic form of emergency rations that don't need to be prepaired before consumption. 1200 calories per day is UNHEALTHY under normal circumstances, but suffice in the event of emergency. I would try looking up some healthier alternatives as a weight loss plan.

surpcrepair (author)2013-05-29

i am looking to make my own meal replacement bars so that i can lose some weight something that is healthy with enough carbs and protiens where i can lose weight in a good way. Would these be good for that? i really dont want to eat anything else just like a bar or 2 or 3 per day then drink a bunch of water. How many of these would you suggest that I would eat a day so that i dont starve but my body will be able to use the fat that I have stored and I can also do exercise.

r_harris2 (author)surpcrepair2013-05-31

If you did that to someone else, it would be called "Torture" :-) Seriously, consuming a minimal amount of calories in a very calorie-dense, high-fat, high-sugar, minimal-fiber form would guarantee to generate hunger pangs and feelings of starvation. These are the opposite of "Diet" bars; they are made to be calorie-dense and space-conserving.

If you look at what is in good "Natural" meal replacement bars, they are full of fiber and have protein and complex carbohydrates with minimal fats. I think there are good recipes out there for low-calorie, high fiber bars. But the best advice I have heard yet is even simpler. Just eat lots of green beans!

acuchetto (author)2013-05-30

That should be trans-fatty acids. (Autocorrect at work.)

quattro33 (author)2013-05-28

how long are they good for

I store them in vacuum bags in a freezer, I learned how to make them about 2 years ago. I used a batch that were 1 and 1/2 years old about 1 month ago and they worked just fine. I assume that the shelf life would be that of canned foods because they have little to no water content, they are stored in vacuum bags, and stored in the freezer. If they sad out in a regular sandwich bag in the pantry or a warm/humid area then the shelf life would definitely be reduced. I don't know how long they will last when frozen and vacuum sealed. Hopefully for a long time =)

About This Instructable




Bio: I grew up in downtown Phoenix, moved to California in my youth and was kicked out of the house (Permanently....seriously) for smoking an illegal ... More »
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