Snacks can play a key role during eating disorder recovery. Everyone’s eating disorder and recovery process is a bit different, even for those with the same diagnosis. This means there’s no universal meal plan that everyone follows. Everyone’s food and energy needs are different as well, so what works for one person might not work for another.

Generally, though, it’s important to eat roughly every 3-4 hours (or more, if your dietitian recommends it!). Most folks in recovery will probably eat at least six times per day to stay nourished, and to restore their weight, if that’s necessary.

Snacks provide energy and can make it easier to hit your energy and nutrient goals during recovery. Having solid, energy-dense snack options can also give you a little more flexibility with meals, since you’ll be getting extra nutrients throughout the day. A balanced snack provides at least two different foods from two different food groups (such as protein + carbs, protein + fat, or fat + carbs). This No-Bake Energy Bites recipe is easy to make, full of feel-good ingredients, and irresistibly delicious!

Yield: 20-24 energy bites

Prep Time: 20 Min (plus 1-2 hrs of chilling time)


  • 1 cup old-fashioned oats

  • 2/3 cup toasted shredded coconut (sweetened or unsweetened)

  • 1/2 cup creamy peanut butter

  • 1/2 cup ground flaxseed

  • 1/2 cup semisweet chocolate chips (or vegan chocolate chips)

  • 1/3 cup honey

  • 1 tablespoon chia seeds (optional)

  • 1 teaspoon vanilla extract


  1. Stir all ingredients together in a large mixing bowl until thoroughly combined.

  2. Cover the mixing bowl and chill in the refrigerator for 1-2 hours, or until the mixture is chilled. This will help the mixture stick together more easily.

  3. Roll the mixture into 1-inch balls.

  4. Serve and enjoy immediately!  Or refrigerate in a sealed container for up to 1 week, or freeze for up to 3 months.

NOTE: To speed up the chilling, we recommend spreading the mixture out on a small baking sheet and popping it in the freezer for 20-30 minutes until the mixture is cool (otherwise, this takes 1-2 hrs in the fridge)

Recipe adapted from: