In Anorexia recovery snacks are a vital part of the plan and not an unnecessary extra. It can be tempting to spend a lot of emotional energy focusing on the “big” meals. While those are important, I want to let you in on a little secret: the consistent, nourishing snack is actually one of your most powerful tools. Snacks really can be such a golden key and they are not to be feared. So I want to encourage you in this blog to really embrace snacks and here is how…
Think of snacks as bridges. They move you from one meal to the next, and without them, you miss out on a vital part of the journey.
It’s like trying to cross a wide, rushing river by leaping from one distant bank to the other. Without those sturdy footbridges in the middle, the jump is too far. You’re likely to fall in, feel exhausted by the effort, or get stuck on one side, too afraid to make the leap.
Why you Need those Snacks in Anorexia Recovery:
Those “banks” are your breakfast, lunch, and dinner. The gaps in between: those three to four hours are where the water gets choppy. If you don’t build a bridge (a snack), your blood sugar dips, and your brain can interpret this as a crisis. So you can see why in anorexia recovery snacks are essential. If you don’t build a bridge (a snack) when you need one, several things can happen:
The Survival Brain Takes Over:
When the gap between meals is too long, your blood sugar inevitably dips, and your “survival brain” (the amygdala) begins to sound the alarm. Because this part of the brain is wired for ancient safety, it doesn’t understand that you are in recovery; it simply senses a fuel shortage and interprets it as a life-threatening crisis. This physiological stress response can trigger intense “primal hunger,” which feels chaotic and scary, or it can manifest as a spike in high-alert anxiety and intrusive thoughts. By consistently building your snack bridges, you reassure this primitive part of your brain that there is no “famine,” allowing it to step down from survival mode and giving you the mental space to focus on healing rather than just enduring.
The “Muted” Signal Trap:
When you are healing your relationship with food, your hunger signals are often muted or unreliable. This is where mechanical eating comes in. This means eating by the clock to teach your body it can trust you again. If you wait until you “feel” hungry, you might miss the window where your body needs fuel most. A common hurdle in recovery is waiting for “permission” from your body to eat. If it has been three hours since you last ate, it is time for a snack, yup, even if you don’t feel physically hungry. By consistently building these bridges, you are teaching your body it can trust you again. Eventually, those “muted” signals will find their voice, but until then, the clock is your supportive guide.
Decision Fatigue:
When you are hungry and tired, choosing what to eat feels like a mountain. In eating disorder recovery, your brain is already working overtime to navigate complex thoughts and emotions, which makes choosing foods a real obstacle. When you are tired or overwhelmed, the simple question of “what should I eat?” can feel like an impossible mountain to climb, often leading to paralysis or skipping the snack altogether. By prepping these anorexia recovery snack ideas ahead of time, you remove the need to negotiate with yourself in the moment, effectively outsourcing that mental load to your “past self.” Having a nourishing bridge ready and waiting ensures that your recovery stays on track even when your mental energy is at its lowest.
Prep those anorexia recovery snacks ahead:
As a dietitian and a mum, I’m always looking for ways to reduce our reliance on ultra-processed foods (UPFs). Don’t get me wrong, I’m not “anti-UPF” but it is good to have a range of snacks available. We all still need those cereal bars and biscuits too for flexibility in a busy life and they are a perfectly fine part of a balanced diet.
However, there is something deeply grounding about baking your own snacks. The rhythm of stirring, the smell of cinnamon in the kitchen, the music on and the tactile nature of the process can be incredibly therapeutic and relaxing. It’s a way to reconnect with food in a low-pressure, creative way.
The best part? Prepping ahead is an act of kindness to your future self. It means:
- Less thinking in the moment: No more standing in front of the cupboard feeling overwhelmed.
- No “grab-and-go” stress: You aren’t reliant on what’s available at a petrol station or a vending machine when you’re out.
- Simplicity: These recipes are so quick and easy that my 9-year-old often takes over the baking for me!
1. Easy Healthy Banana Flapjacks (5 Ingredients!)
This easy healthy banana flapjack recipe is a staple on my website for a reason. It’s simple, satisfying, and provides the steady energy your brain needs to stay focused on recovery.
Ingredients:
- 200g Oats
- 100g Butter
- 2 tbsp Maple syrup
- 2 Ripe bananas, mashed
- 100g Sultanas
Method:
- Preheat oven to 200°C (180°C fan) and line a tin.
- Melt butter and syrup; stir in oats, bananas, and sultanas.
- Bake for 20–30 mins. Cover with foil for the first half of baking to stop the sultanas from burning!
2. Chocolate Chip & Banana Muffins
These muffins are a perfect “snack bridge,” combining easy energy with the satisfaction of chocolate.
Ingredients:
- 200g Self-raising flour, 2 Mashed bananas, 75g Sugar/Honey, 50g Margarine, 2 Eggs, 1 tsp Vanilla, 100ml Yogurt, 50g Choc chips.
Method:
- Whisk wet ingredients and mashed banana.
- Fold in flour and choc chips.
- Bake at 180°C fan for 20 mins.
3. Apple Spiced Muffins
Hearty and warming—ideal for those 3-4 hour windows where you need some energy and a sweet taste, plus you can use up old apples easily!
Ingredients:
- 300g Flour, 2 tsp Baking powder, 1/2 tsp Bicarb, 2 tsp Cinnamon, 200ml Milk, 60g Yogurt, 60ml Oil, 80g Sugar, 2 Eggs, 2 Apples (diced), 50g Oats.
Method:
- Mix dry and wet separately, then combine.
- Fold in apples and oats.
- Bake at 180°C for 20–25 mins.
Easy Anorexia Recovery Snacks to make at home:
- The Yoghurt Bowl: 150g normal fat (we are talking 5% or 10%, not fat free) Greek yoghurt, stir through 1 tbsp peanut butter, a drizzle of honey and top with granola and nuts.
- Smoothies: Blend milk with banana, peanut butter and oats with honey and cinnamon.
- Cheese and crackers: 4-6 crackers with sliced of cheese (40g minimum) and a portion of fruit
- PB Toast: 2 slices of toast with peanut butter is a fast snack with balance.
- Hummus Classic: Make a dipping plate with hummus, chopped veggies and breadsticks.
- For more snacks check out this post
Recovery Tip: Crossing the Bridge
Don’t wait until you are “hungry enough” for a snack. If it has been three hours, it is time to cross the bridge. These anorexia recovery snack ideas are designed to take the decision-making out of your day so you can focus on healing.
If you need more help with meal planning and snack ideas then please do check out my What to Eat Foundations Course that will guide and nurture you through this process or we can work together on this 1-1.
