Snacks & Desserts

Survivor Strong Meal Plans

(Nutrition info per serving, 1/6 of recipe)

Calories: 210
Carbs: 32 g
Fat: 7 g
Protein: 6.5 g

  • Unsweetened applesauce is a great alternative to oils to make any baking dish lower fat along with getting a good amount of vitamin C and fiber!
  • Bananas are a great tasting fruit providing the body with a source of fiber and potassium.
  • Oats and coconut flour are both lower carbohydrate alternatives to all-purpose flour with better nutrient properties.
  • Walnuts are also a great source of potassium along with some added protein.


  • 1 Banana
  • 2 Free Range Eggs
  • .7 cup or 140 g Unsweetened Applesauce
  • 3 tablespoons or 20 g Coconut Flour
  • .75 cup Oat Flour or Ground Oats
  • 1/3 cup Walnuts
  • ½ cup Unsweetened Nut Milk
  • ¼ cup Pure Maple Syrup or Honey
  • 2-3 teaspoons Cinnamon
  • 2 teaspoons baking soda
  • 2 teaspoons baking powder


  1. Preheat oven to 375 degrees Fahrenheit.
  2. Grease a small pan.
  3. Mash the banana in a bowl.
  4. Add in the eggs, applesauce, milk, and honey until combined.
  5. Then add in the flour, oats, cinnamon, baking soda, and baking powder.
  6. Once combined, fold in the walnuts.
  7. Cook for around 15-20 minutes or until a toothpick can come out clean.


  • Serve warm with raw peanut butter on top.


  • Omit the walnuts and it is still an amazing dish.


  • 1 cup pecan pieces
  • 1/3 cup pepitas
  • 2/3 cup dried cranberries
  • 1 3/4 cups quick-cooking oats (or old-fashioned oats, pulsed briefly in a food processor or blender to break them up)
  • 1 teaspoon orange zest, preferably organic (from 1 large orange)
  • 1/2 teaspoon ground cinnamon
  • 1/2 to 3/4 teaspoon salt, to taste (decrease if your almond/peanut butter is salted)
  • 1 cup creamy unsalted almond butter or peanut butter, packed
  • 1/2 cup honey or maple syrup
  • 1 1/2 teaspoons vanilla extract


  1. Line a 9‐inch square baker with two strips of crisscrossed parchment paper, cut to t neatly against the base and up the sides. The parchment paper will make it easy for you to slice the bars later.
  2. In a medium skillet over medium heat, toast the pecans and pepitas, stirring often, until they are fragrant and the pepitas are starting to make little popping noises, about 5 minutes. Transfer the toasted pecans and pepitas to a food processor. Add the cranberries and then run the machine for about 10 seconds, until the nuts and cranberries are all broken up. (If you skip the food processor step, your bars will be more difficult to slice through and more likely to crumble at the edges.)storing individually wrapped bars in a freezer‐safe bag in the freezer for best flavor.
  3. In a mixing bowl, combine the contents of the food processor with the oats, orange zest, cinnamon and salt. Whisk to combine.
  4. In a smaller mixing bowl, whisk together the almond butter, honey and vanilla extract until well blended.
  5. Pour the liquid ingredients into the dry ingredients. Use a big spoon to mix them together until the two are evenly combined and no dry oats remain. This takes some arm muscles, but you can do it! If the mixture was easy to mix together, that’s a sign that you need to add some more oats—sprinkle in more oats until you can’t incorporate any more.
  6. Transfer the mixture to the prepared square baker. Use your spoon to arrange the mixture evenly in the baker, then use the bottom of a at, round surface (like a short, sturdy drinking glass), covered in a small piece of parchment paper, to pack the mixture down as rmly and evenly as possible.
  7. Cover the baker and refrigerate for at least one hour, or preferably overnight. (The oats need time to soak up some of the moisture so they aren’t sticky.) When you’re ready to slice, lift the bars out of the baker by grabbing both pieces of parchment paper on opposite corners. Use a sharp knife to slice the bars into 1” strips, then slice them in half through the middle.
  8. For portability, you can wrap individual bars in plastic wrap or parchment paper. Bars keep well for a couple of days at room temperature, but I recommend storing individually wrapped bars in a freezer-safe bag in the freezer for best flavor.


  • Make It Vegan: Use maple syrup instead of honey.
  • Make It Gluten Free: Be sure to choose certified gluten-free oats.
  • Make It Nut Free: You could replace the almond butter with sunflower seed butter and the pecans with more pepitas and/or sunflower seeds.
(Nutrition info per one piezookie, full recipe)

Calories: 350
Carbs: 43 g
Fat: 8 g
Protein: 27 g


  • ½ a cup pure pumpkin
  • About ¾ scoop protein powder of choice (can use vegan or whey!)
  • 20 g (a little less than ¼ cup) pancake mix of choice (Birch Benders makes a great gluten free and Paleo mix!)
  • 1 egg
  • Pinch baking soda
  • Cinnamon and pumpkin pie spice to taste
  • Stevia, pure maple syrup, or honey to taste (1 tbs honey in nutrition facts)


  1. Preheat oven to 375 degrees Fahrenheit and spray a small pie pan or ramekin with cooking oil.
  2. Combine wet ingredients in a bowl.
  3. Add in dry ingredients slowly, folding them in.
  4. Bake for around 15 minutes, checking frequently. Remove when a toothpick can come out dry.


  • Top with your favorite nut butter for a delicious way to add a little more healthy fat!