How to Conquer Cravings + Peanut Butter Cookie for One Recipe


Hey POPsters!!

Happy Friday! How was your week? I hope you’re rounding it out nicely. What are you having for your YOLO meal today? Somebody entice me with some descriptive words in the comments section and make me salivate!! Anyway, I was playing around in the kitchen and came up with this quick, fun, and nutritious cookie recipe that you can make for yourself whenever you have a cookie craving!

It’s really important that we don’t ignore our cravings because they represent a void. Now I’m not saying go eat a tub of ice cream because your cravings tell you to do so. What I am saying is…be aware and be conscious of what your body is telling you. Are you depriving it in some OTHER way? Like many girls, I love to snack. I love chewing and eating, I find it fun! But when I started to analyze why I was munching so much, it came down to this: I tend to head to the fridge when:

1) I want to avoid work

2) I’m bothered about something

3) I’m actually hungry

How did I realize this? Well there’s a difference between being hungry and having a craving. Next time you feel like you need to go eat something, ask yourself this, will salad do the trick? Will a banana make you full? If the answer is yes, then you are hungry for nutrients. If you say, no, I would rather have a cheeseburger, then you’re just craving!!!

And then what to do if only having a cheeseburger will keep you from binging on everything else? Ha, I know this too well. Sometimes the void is purely emotional and I force it to be physiological. Sometimes I want a taco so so bad so I will eat an omelet with salsa, or a mexican salad, or something that seems Mexican-ish, but then…somehow I just end up eating the taco anyway because that’s what my soul needed in the first place. Have you had a similar situation? Shoulda just ate the taco and be done with it right? Yeah, It is hard to tell sometimes. In such a situation you must train your mind to say NO. If it is too hard and you just cannot function in your daily life, ok go have a bit of your taco. Enjoy it. Love it. But be conscious of your feelings when you’re eating.

Did it make you feel better? If so, GREAT!! You made the right choice in indulging. Craving is gone. You filled a soul void. You can move on and be stronger next time. If you feel regretful…well, looks like you could have done without. Whenever you eat a YOLO meal, I suggest you enjoy the experience fully. In my recommended meal plan, you can have one YOLO meal a week. You deserve it and you need it for your sanity!!

Also, last week when I was at the IDEA conference, I wasn’t snacking as much but I also wasn’t hungry either! Why? I was running the oGorgeous booth most of the day and my soul felt fulfilled as I got to meet POPsters who came to visit me! I also was so happy to see the booth buzzing that the excitement filled me! I wouldn’t say it suppressed my appetite…nope…the experience filled all those voids that I used to fill with snacking. Weird huh? Yeah, I came to that realization that week. So I think it is really important to do what you love and be around people who make you happy. Sometimes we confused our emotional needs with your physiological needs. Take care of your well-being and everything else will fall into place.

Anyway!!! Below is your microwave cookie!!! Please post your pics on Instagram #cheapcleaneats so I can see! Also, I am giving away a new tee design I just made! “Eat Clean Train Dirty”!

eat clean train dirty

Eat Clean Train Dirty Tee, $21, 

All you have to do is go to my Peanut Butter Dorm Cookie video on YouTube, like the vid, and tell me in the comments if it is harder for you to eat clean or train dirty. You can enter as many times as you want and it’s open to all POPsters, everywhere, any age! I will announce the winner on my blog next Thursday August 22, 2013. Anyway, here’s your recipe!!

How to make a Peanut Butter Cookie in Microwave

– 1 TBS peanut butter (organic, no salt, no sugar)

– 1 TBS almond milk

– 1 tsp Stevia

– 1 TBS ground oats

– 1 egg white


– Mix together

– Plop on a plate

– Microwave for 45 sec to 1 min

– Eat!!

Makes 1 cookie for 136 cals, 8g of healthy fat, 7 g carbs, 9 g protein.


<3 Cassey


151 thoughts on “How to Conquer Cravings + Peanut Butter Cookie for One Recipe”

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  1. Sheena says:

    This was SO YUMMY! I used Almond butter and Chia seeds instead of oatmeal.

  2. Katie says:

    I loved this!! This completely took care of my afternoon sugar craving. I made it with almond butter instead of peanut butter, kept the oats whole, added 1tbsp of chopped raisins, and added vanilla extract and cinnamon. I made it into an oatmeal raisin cookie. Aaahhh I loved it! 🙂

    1. Emily says:

      Wow! Great idea! Oatmeal raisin cookies are my like my kryptonite, so I will definitely be trying this! Thank you of the idea Katie:) And Cassey:)

  3. Elle says:

    I tried this recipe minus the milk and it turns out okay, for those who have problems with it being too soft. I used whole oats instead of ground and it needed a minute 30 seconds instead of the one minute.

  4. Sylvia says:

    This was really good! I added a little bit of dark chocolate to the mixture and it tasted delicious

  5. Brittany says:

    has anyone done this in the oven? we don’t have a microwave so i’m wondering how that works?

    1. Tanaka says:

      Yeah I bake mine in the oven, They come out a bit harder than in the microwave but still quite soft!

    2. Diane says:

      Hi Cassey! I am really obssessed with peanut butter and I really want to minimize my daily intake of it. But no matter what rules I try to set, I just find it hard to let go of peanut butter. I think I really need some help 🙁

  6. Katrina says:

    Hey Cassie! love the new shirt!!! the hardest part for me is eating clean 😀 but I’m trying very hard to eat AND train dirty! 😀

  7. Destiny says:

    It tasted pretty good but the batter was soupy and turned out more like a crepe.

    1. Valerie says:

      Same as me! Turned into a peanut butter pancake. Would be cook with some banana icecream… haha 😀

    2. Michelle says:

      I had the same problem. I tried adding more flour but it really turned into a pancake 🙂 I wonder if its my altitude…..

    3. Elle says:

      I tried this recipe using oat meal instead of oat flour and it turned out pretty good. I also used honey instead of stevia perhaps you could try this. I also added a little dark chocolate as I was really craving a treat and this certainly hit the spot. I also found it quite rich and so could finish the whole thing myself.

  8. rachelle says:

    Well, I thought this recipe looked great for a healthy treat, so i tried it. I did not have any oat flour so i used almond meal instead, it turned out great! It was the perfect shape and the texture was fab! I absolutey love your recipes Cassey, they are fantastic! Please keep making cheap clean eats, i love them so much!!!

  9. Diana says:

    It was great! I just think we should add a bit more time, because I cooked mine for one minute and the bottom part looks raw, though it tastes so good. Is it because I used sugar instead of stevia? And used regular milk instead of almond milk? I also want to ask you if it is true that you should burn all the calories you ate to lose weight? I also hope that it would be more crunchier. Mine didn’t look like a cookie at all, It looked like a pancake but it tastes heavenly. Sending love. 🙂 x

    1. Valerie says:

      mind turned out the same as yours… and I use honey instead of stevia and soy milk instead of almond milk. Perhaps it needs more oatmeal…

    2. Sarah says:

      Im not certified or anything like Cassey is, but if you look on the internet how to loose weight, one of the things that comes up the most for me it to burn more calories then you eat, so if you eat lower calorie foods, you won’t have to burn as many i guess. I hope this helps

  10. Abbie says:

    If I try this, I’m gonna not even add the stevia. I
    love peanut butter just like it is! <3

  11. Christine says:

    Mine turned out like a flat pancake as well…..for some reason every time I try one of Cassey’s recipes it fails! And I always follow the recipe exactly! 🙁

  12. Jo says:

    I’m going to try this and substitute the peanut butter with PB2 (powdered peanut butter). Not sure if I’ll need 1 TBS or 2 but I’ll update later if anyone wants to know!

    If I use 1 TBS it’ll be a total of 64 calories, 1.4g fat, 6.7g carbs, 1.6g fiber, and 6.8g protein 🙂

    1. Natasha says:

      Hi Jo,
      Just curious of how the cookies turned out using PB2 because I was thinking of doing the same before I saw your post 🙂 Also, did you use 1 tbs or 2?

  13. Carolyn says:

    Hi! Thanks so much for your recipes and workouts! I love them and will be sure to pin a bunch of them. Quick question: what type of stevia do you use? I haven’t tried it yet. Only agave and coconut palm sugar. But I’d like to try stevia. I just don’t know which one to get! Thanks!


    1. Cailyn says:

      My mom always gets truvia. it works great pretty much every time.

  14. Kelsey says:

    I failed today.
    Feeling depressed for the first time in years and since I got home from the road late last night didn’t make my lunch for today – ended up getting a DQ chicken salad and adding a mini blizzard and a peanut butter parfait. Seriously down on myself today – after a year of Tae Bo 3x/week and fairly clean eating and little results, and now almost two months solid of busting my butt with Blogilates and super clean eating I’ve lost a grand total of 8 lbs. 4 inches – and all of them around my arms and areas that I didn’t really need much tightening (okay, any tightening is good, but the core area just isn’t changing). I still look chunky and my cellulite has increased. I’m a fat, ugly, heffer, and it’s never going to change. I saw a picture yesterday of a woman that made exceptional progress in just two months and I wonder why can’t I do that? I’m dedicated, I’m determined. I work so hard I cry …
    I realize today that I just have to accept that my best isn’t good enough and I never will be.

    I’ll keep doing blogilates because I enjoy it but don’t expect to see any real results.

    1. Jen says:


      You are not a failure! Loo Ethan what you have accomplished so far. Of course the fat has come off all of the areas you don’t need it to! That is how our bodies work. You have to push through that and keep trying. Re-evaluate your plan. Are you plateauing with your current cardio? Try something different. Track your eating for a week. Maybe you are underestimating your calories/fat/carb intake. Get a trainer or a dietician involved. Maybe they will see something you can’t.
      You are strong. You can do this!
      This Cassie video reminds we are ALL human.

    2. Carolyn says:

      Hi! I don’t know if this will be helpful for you or not, but I found that I stayed the same weight whether I was eating 1000 calories a day or 1500 calories a day. Seriously. Because, if you don’t eat enough, you slow down your metabolism. I don’t know if this link will post, but it explains that you may not be eating enough calories to lose weight!
      Then, go here to calculate how many calories you need to eat each day. You might be depriving yourself too much and sabotaging your own weight loss.

      And it’s totally okay to have a cheat day every now and then. I try to stick to once a month for a special treat, but sometimes twice a month is okay. Good luck!


    3. daynepoo says:

      Don’t get down on yourself!! My mom struggled with tummy “fat” for YEARS! She was strong, worked out constantly, but couldn’t ever shed it. She finally went to a natropath and discovered she was gluten intolerant. After cutting gluten out of her diet she shed inches like a crazy woman!! You might have an unaddressed food sensitivity that you’ve been living with so long you don’t remember life before it. Not only did my mom shed inches, but her skin changed and became more radiant, and she had more energy too! Now whenever she accidentally eats gluten she notices it because this new “fantastic” feeling has become her normal. I would look into that because that could really explain why you aren’t loosing “fat” from your midsection. It could just be severe, severe bloat.

  15. Taylor says:

    Mine came out like a pancake:(

    1. Veronica says:

      Mine did too! Hahaha!! I made the batter and it made enough for three cookies so I put them all on the same plate and… well… they ran together and made one giant cookie! Sadly it had the texture of a crepe, not a cookie and it was very light on the peanut butter flavor aswell. (P.S. I added an 1/8 of vanilla) On the bright side I now know how to make a super delicious and very unique crepe!

      1. Kayleigh Hames says:

        Try leaving a couple of mins before microwaving so the oats absorb some liquid or cooking in a mug

        1. daynepoo says:

          GREAT TIP! thank you!! (:

    2. Amrei says:

      Yeah, mine too, but it tasted delicious 🙂

    3. Kayley says:

      lol mine too, and it had bumps all over and the bottom looked like the bottom of a mushroom lol

  16. Hi there! My name is Jessica, and I run a food blog, Floptimism. Every week I write a Weekend Wrap-Up post where I share some of my favorite web finds from the past week. I loved reading this post so much that I had to feature it on this week’s round up! I’ve included the link below in case you’re interested. Thank you for a great blog post, and I hope you’ve enjoyed the weekend!

  17. Carissa says:

    This cookie was the strangest tasting cookie I have ever made lol. I might have “overbeaten” the batter making the end result into almost a sweet-peanut buttery-eggy mixture.

  18. Nicole says:

    Hey there,
    Thanks for all your entries, I think they’re all so inspirational and relatable. I used to get cravings all the time, mostly out of boredom, so I’d just perpetually be running back and forth from the kitchen to the couch! I’ve now started a food blog and find solace in writing, so I don’t have the urge to eat mindlessly anymore!
    Thanks again for all your posts and videos! They’re so great 🙂

  19. Sammi says:

    I just tried making this but it didn’t turn out like a cookie. It was more of a pancake-y bread type of thing and was pretty bland.. 🙁 I added a two walnuts in there and like two tablespoons of oats, one tablespoon of peanut butter, one tablespoon of coffee creamer, and an egg white. When I put it in the microwave for 1 minute, it turned out still liquid-y so I added another minute. Can someone help me with this cookie? I really want to make some delicious cookies, haha.

    And also, the ingredients I used make a huge cookie. After eating that thing, I was REALLY full.. I see what the oats does to you!

  20. I just got back form a week-long vacation, where I ate ice cream. Every day. Clearly I’m not so good at conquering my cravings 😉 but thanks for the advice!

  21. Bronwyn says:

    When I have a craving I try to think of what nutrient is in the food I’m craving. Do I want ice cream? Maybe my body needs calcium, so I drink milk or eat yogurt. Do I want chips? Maybe my body needs fat, so I eat an avocado or peanut butter. If I want something with refined flour or sugar, maybe I need sugar so I eat fruit. Thinking of the nutrients in the food you’re craving and then finding a healthier way to get them can be helpful. Or if I haven’t treated myself in a while, I eat that ice cream and enjoy it!

    1. Gracyn says:

      That is an amazing way to think! I will definitely try that the next time I am craving something that I shouldn’t necessarily be eating.

      1. Cat says:

        Do you ever just hear or read something that completely clicks in your head and changes the way you think about something from then on? You just did that for me, this is a fantastic way to think.
        Thank you!

  22. Kathie says:

    I think learning to indulge responsibly is so hard. Those cravings can be killer and I don’t think we should give into every single one, but it is nice now and then to relax about food and allow a little treat without freaking out over calories, etc. I don’t always get it right but progress not perfection, I suppose.

  23. Robyn says:

    I added a tablespoon more oats to the recipe if anyone is having the liquid problem and my cookies tastes delicious!

  24. Nana says:

    Mine was like the same texture as the muffins… It was a flat round muffin lol so I’m putting it in the oven to brown up

  25. Fifine says:

    Just made my own version.. HE.VEN.LY

    First try was dry so I did again with half the amount of egg white, half the peanut butter but added vanilla protein powder, cinnamon and a bit of cottage cheese. Delicious

    Gonna end up eating this everyday

  26. Kat says:

    Lady popsters, don’t forget that being on the pill can give u crazy cravings…somehow it helps to remember that 🙂

  27. Evonne Tai says:

    I think I have eating disorder . I always tend to starve myself and then work out still I dont loose much weight , I feel so disgusted with myself if I ate fatty food or even carbs (I love carbs) . I hate how I look and I want to change but I can’t , everyone around me just laughed at my appearance…

    1. Kathleen says:

      It sounds like you have symptoms of anorexia nervosa. The fact that you acknowledge that is a good sign because most anorexics are too deep into their denial to realize that what they’re doing is causing a lot of damage to their bodies. Talk to a psychologist or a guidance counselor to help you. You need to eat, and to eat right. Working out requires a lot of effort and commitment before you can see actual results. If you’ve read the stories in Before and After, you’d see what I mean. The results you see with healthy lifestyle is toned, sleek, sexy, and strong, as opposed to the weak skeleton physique starving yourself leads to. Beauty is a mindset. Other people may not see it but you should see that you’re beautiful the way you are.

    2. Kacy says:

      1. Don’t listen to those other people – they probably pick on you because they want an easy target, and your insecurities make you so. To get rid of the bullies, you’ll need some self-confidence (easier said than done, trust me I understand).

      2. I used to eat very little and work out lots too, to little effect. Then I read an article that explained how if your body is expending too much calories a day, it’ll actually go into starvation mode where it burns calories super efficiently and clings onto fat. This is good to keep you from dying, but bad if you want to change your physique, obviously. After reading that I began eating more (wholesome foods, like meat, rice, veggies. Fat and carbs are not your enemies if they come from healthy sources!), and keeping a record to make sure I reached my calorie mark everyday. My workouts became more effective and I just felt overall more energized and happier. My body grew stronger, leaner, more toned. I gained that self-confidence. The bullies went away. I’m never going to be a supermodel, but I don’t hate my body anymore.

      TL;DR – eat more and eat healthy! Remember, fat, carbs, and calories are GOOD for you if they come from the right sources, and you’ll need them to change your body. Focus on training hard, eating MORE, spending time doing hobbies you love and that self-confidence will come to you, promise!

    3. Jeanie says:

      Eat real foods as much as you can, meaning organic and less processed. Chew well and eat till you are full. If you starve yourself you will never lose and keep the weight off. I recommend listening to the podcast underground wellness

    4. allie says:

      I know how you feel… I struggled with anorexia nervosa and usually hate how I look and feel after I give in to a craving… I’ve had massive break downs after eating.. You just have to ignore them your best and remember that your brain is tricking you.

  28. Jackie Wilushewski says:

    Yum! This is so delicious!
    If I wanted to add a little chocolate, what would be a healthy way to do so?

    1. Cat says:

      try cocoa powder! I think that’s what I’ll do next time I make this!

    2. Mimi says:

      You can chop up some dark chocolate and add it in! It gives a nice chocolate flavour and it really good for you because of its antioxidants(since you won’t need much for 1 cookie)

    3. Asha says:

      Dark chocolate (read the ingredients list to make sure it’s clean)

  29. Alan says:

    I’m so proud after I conquer my cravings. Every time I feel great and say, “I just had a craving, I resisted it!” Anyways that recipe will sure help me in the future to say, “I just had a craving, I resisted it!”

    1. Lexi says:

      Same here! I feel so much happier and empowered when I resist the craving or the opportunity to eat something I shouldn’t. And whenever I give into a craving, I always feel really guilty and frustrated.

  30. Dana says:

    i think i’ll use less egg white. my batter was too liquidy so and then it tasted eggy afterwards but it tasted really nice! i am in live with peanut butter 😛 i’m going to try again today 🙂

  31. Lauren says:

    I made this and it did not turn out well at all. 🙁

    1. Erynn says:

      Neither did mine!

      1. Amanda says:

        Mine turned out like a pancake. Wasn’t good at all. Not sure if I did something wrong but I follow directions exactly.

        1. Lilac says:

          Same, it had absolutly no consistency of an actual cookie!

        2. Disa says:

          That’s how mine was.. I don’t think her measurements are right tbh what she put in the video didn’t look like the recipe, it looked like more flour and pb.. But I followed the recipe just in case and I got an icky pancake that wasn’t sweet or peanut buttery… But to save the day I made pb “frosting” by slightly melting some on then mixing just a pinch of sugar (cuz my pb is organic and has no sugar) then smearing it all over my pancake-cookie… Next time I might just skip the cookie and go straight for the “frosting” lol

  32. Anna says:

    Ooh how I know this feelings! But my ‘problem’ is that I am so oftrn craving for healthy food, for apples, nuts and also for low fat yogurt. I know when it’s healthy it should be okey but I can really owereat me with those things. What can I do for stopping this?

    1. s6milerun says:

      Hi there Anna,

      I can relate to your eating habit and would like to make 4 suggestions:

      1. find small bowls, plates, and utensils – this will help you portion out your meals. I realize ‘small’ is a relative term but you’ll know the right small size when you do not feel over stuffed and too full

      2. End your meal the same way at every meal to signal to your brain that you are finished eating. For instance, I like to finish each meal with a cup of really hot brewed tea. Maybe for you it will be your cup of yogurt or handfuls of nuts that helps you say, “Now, I’m done!” But, you must eat that yogurt or handful of nuts at the end of each meal. Then your brain will know you are done eating.

      3. Eat for the same length of time every day. If you can finish eating in 10, 15 minutes or 30 minutes, stick to that time. When you stick to an eating time you will know when to start and stop eating.

      4. Finally, plan out your day of activities. When you have a time schedule to stick to, you will think less about eating. I know ALL people hate some part of their day, whether it is working on work or nagging the husband (hehehe), you have to face the music and just do it. Here’s a list of activities:

      a. clean out the rooms in your home
      b. manage your money saving goals so you can save up for a special trip
      c. keep a daily journal
      d. create a photo album
      e. spend 2 hours at a park
      f. go to the library and read something new
      g. talk with friends

      Hope this helps!

      1. Anna says:

        thank you so much for your answer! I think I will try to finish my meal always with the same thing. a cup of tea would be great for me as well (bc I also have some digestive problems).
        I’m also gonna use some smaller bowls and plates, I just made experiences with that and it’s incredibly how that works!
        big thank you for your great answer!!

  33. shill says:

    Cassey, that’s a great post! thank you so much 🙂

    Eating in order to avoid is so familiar.
    I remember this one awful day I had, in which I was trying to comfort myaself with everything sweet.
    Gladly, after I ate chocolate and I found out that it wasn’t as comforting as I thought, I stopped and went on to solving my problem (that time I was just sick and havinf my fever raising).

    You’re inspirational, Hope you’re having the best Weekend 🙂

  34. LiAnn says:

    My batter came out liquid, so I added 1 tablespoon more oats. But then when it came out it was quite tasteless help?? I love you cassey !!! U change my life and made me so much stronger!!
    Xxxx liann

    1. Blessie says:

      My cookie came out tasteless, too 🙁 I also did the same thing you did… ^^

    2. Amanda says:

      That’s what I did. Added more flour but no taste. I added some nutella and gave it to my 2 year old. He didn’t seem to mind it lol.

      1. Sydney says:

        My first attempt came out really liquid and when cooked it was like a pancake, but I had a much more successful attempt today! From the video it looks like the ‘tablespoon’ of both oats and peanut butter are very generous heaped tablespoonfuls, so I made sure to do that as they’re the ingredients which give it some sturdiness. It was much more cookie-like today, and because I added extra oats AND peanut butter, it kept the flavour. I also skipped the milk. You just need to play around with the quantities.

        Hope this helps! =)

  35. Heather says:

    Eating Clean is really hard fro me. I have three young kids so sometimes I think it is easier to grab the food and go whatever is might be :(.

  36. Melissa says:

    Eating clean is hard for me. I blame it on nursing school because I stress eat and munch while I study. I’ve added on a few pounds in the process. However, I graduate this December and I like to think that my happiness of being a RN and the fulfillment I feel from a new job and good income will fill me up where snacks cannot. I love that idea!

    1. Erynn says:

      After nursing school I literally dropped 9 pounds in about 6 months! Hang in there 🙂

      1. Carissa says:

        Yay for fellow nurses (or at least in my case soon-to-be)! I know exactly what you mean when you say it’s hard to lose weight during nursing school. Along with doing these workouts, I’m on the Weight Watchers Online Plan where I just log all of my food and workouts through my cell phone app or on my laptop. I’ve managed to keep down about 25 lbs in about a year. It can be done!

        1. Anna says:

          thanks cassey it gave me some ideas on how to resist my cravings.
          its my first week to really try to eat eat clean and i’m really struggling because i know i should eat every 3 hours but it seems like I’m like craving more now than i was usually and i’m like thinking about foods all the time for example i just ate then i would think about foods i’m gonna eat later(on the next 3 hrs.) and end up eating eat after an hour(i did try to resist), I feel really awful after doing that.
          I’ll try to engage in more activities now and really keep in mind what i have just read.

  37. silvia d says:

    Eat cleaning is way difficult for me that training dirty. I live sorounded by men so doing sports its easy, but it’s also easy to eat a double portion of every meal. My boyfriend, brother, they think I need as much food as them! I’m moving with my boyfriend in a month and I have an opportunity to educate him, haha

  38. Robyn says:

    It is definitley harder for me to eat clean! I still live with my family and we all have dinners together and sometimes they aren’t as healthy as I’d like them to be, we have meat everyday and use full fat milk ( except I have almond for cereal etc). But they are all home cooked, and we know exactly what is going into them so it is better than having ready meals! My everyday meals would probably be some of your guys YOLO meals, so I just do the YOLO meal with sweet stuff because I get real cravings for that! Like yesterday I had reeses peanut butter cups – which I bought last Sunday and saved for yesterday!

  39. Maryj says:


  40. Mary says:

    Hey guys! So I was having REALLY REALLY bad cravings and I just couldn’t control my eating. I was very upset and felt like nothing would ever work when one day my sister sold me these things called fruit chews. They are from a company called Arbon. Since I have been eating these my appetite has disappeared! They are completely healthy and also give me a boost of energy! So I really recommend it! If you have any questions or would like to try it just message me:)

  41. SOO KIM says:

    Hi Cassey! Thank you for sharing your experience.
    I feel so much better after I read your story about craving..
    I’ve been so guilty lately as I just can’t control my appetite 🙁
    I thought I got used to healthy food but suddenly I realized that I’ve wanted butter bread and sweet things so much.. and for about 2 weeks I’ve been so stressed for some tests which I hated to study for..
    So whenever I sat down to study I said to myself “I think I should eat something” then went straight to the kitchen and looked for something to eat, like anything to eat, even though I wasn’t hungry.
    And a few days ago, I wanted cake so bad but instead I ate something else for my diet.. but I wanted cake even MORE, so next day, I ate the cake A LOT which I totally wasn’t proud of.
    Now that I realize why I wanted all those sweet things, I feel less guilty (HAHA) and most importantly I got my confidence back because I now know that I am not the only one who’s craving lol
    Thanks again 😉
    I absolutely will try that cookie recipe! Have a good weekend!!!
    Soo =D

  42. JM says:

    Cassey… I know you probably won’t see this comment – and if you do, you won’t reply. I know you have hundreds, if not thousands of comments through your social networks so I completely understand 🙂 See, the thing is… I don’t really get cravings, I just eat when I’m not hungry 🙁 I’ve tried every diet, joined gyms (I’m still part of one now, but can barely work up the courage to go…) and I’m maybe just about 30lbs overweight….. I know to some it may not seem like much, but I’m only 5’2 and it’s the worst feeling in the world! When I was in High School, I barely ate (mostly from being self-concious or nervous all the time) and I was stick-thin! People would ask if I was even eating at all, and I had to lie because I knew if I told the truth they’d just keep at it until they found out why I wasn’t. I probably had signs of an eating disorder too – though I’ll deny it. Nowadays, I’m suffering with the opposite extreme – eating when I’m not hungry, eating past the point of being full, even eating when I know I shouldn’t. Just to fill sme type of void that I can’t, for the life of me, figure out! I just want to get in shape & gain some CONFIDENCE!! I don’t want to be 75 years old & look back on all the years I was unhappy when I could have just changed it & made it right… If anyone knows how I feel, or can relate, or have overcome this…. Take a second and help me out. Post a suggestion or something 🙂 I’d really appreciate it & it would mean the world to me…


    1. s6milerun says:

      Hi JM,

      Most people are in your shoes or else weight wouldn’t be an issue. However, if you dig deep into your soul you will find a courageous person who will find a way to succeed. Often, Cassey has posted the following message:

      If it doesn’t challenge you, it does not change you.


      You want it? Fight for it!

      You have to go out to the the gym and challenge your fear of anxiety. Give it one month; go every day. Don’t look at anything but your own purpose, because the truth is no one is better than you. If other people are looking at you, smile and maybe wave hello. Or, look like you’re too busy. If you wanted to be the next Big Thing, that could be you, because as long as we’re all human, we’re all on the same level. Just do your thing, and that will build your confidence. You’re right: life is too darn short!

    2. Libby says:

      Hi JM,
      I have had the same problem for years. I suffered anorexia in HS and early college, bulimia until my oldest was born, etc. It is very challenging. For me, with a husband who has serious illness, two teenage boys; I teach high school, go to graduate school, many times my body is where all my anger goes. I don’t nourish it correctly or I exercise too hard, not hard enough, etc.
      One thing that helps me is that every day is a new beginning. Every meal, every workout can be a new beginning. What i like about Cassey most of all is her positive attitude, and her “you can do this,” and “we are each on our own journey”. JM, you CAN do this, even when it gets tough.

  43. Denise says:

    Soooo trying this cookie tomorrow! I live for peanut butter!
    Eat clean or train dirty? Hmmm… Well it depends. It’s usually easier for me to eat clean but on Fridays I go nuts I don’t know why !! But I usually try and train dirty 🙂

  44. Samantha says:

    Hello there,

    My problem is this, for breakfast I eat some oatmeal mix with almonds and raisins and some milk. I get full from that, but when it comes time for lunch, I’m not hungry but my schoolmates bring food and that makes me crave it. Usually I take oranges for lunch or a fruit or something, but what can be done in situations like that?
    What is a thought or an action that can stop be from eating the food they offer me that is chips and what not?

    1. SOO KIM says:

      I totally understand what you are going through…
      I always can’t control myself whenever I see other people eat things that is not good for my diet but tastes so good. I tried not to eat when I was with them but when I got home, I couldn’t stop thinking about the food that I couldn’t touch… then I got to overeat the next day…
      So now, I just eat when I meet people but try to eat a proper amount. As you don’t seem to eat much so I think a little snack will be okay;; but if you really want to avoid that situation, I guess you should convince your friend to be one of the popsters 🙂

      1. Michie says:

        I totally understand you as well!! When I’m over at a friend’s place and they are serving lunch/dinner, I can’t help but want those greasy/oily or sweet things. Sometimes I can avoid eating it, but sometimes I end up eating some. Always try to proportion it if you do end up eating. Sometimes I purposely eat before I go…that way I won’t be AS tempted.

  45. Rachel says:

    Dear Cassey,
    I was wondering, which is better? Almond or Peanut Butter?

    1. Almonds have more nutrients such as calcium in them, but it really depends on your personal taste as to which one you’d use in this recipe. 🙂

  46. Dalia says:

    I tried this recipe twice so far and it keeps coming out in liquid form. Can anyone help with thus situation? When Cassy made it, it was thick.

    1. Shannon says:

      Mine did too. I thought it was just me. I did everything she said. Maybe I need more oatmeal?

    2. Judy says:

      Have you tried decreasing the amount of milk? It sounds like you have too much liquid.

      1. Dalia says:

        Oh, okay I will try. But I did exactly what she said.

    3. Beth says:

      Decrease the amount of almond milk.

  47. Irene says:

    I actually didn’t have a YOLO meal today…I’m doing a sugar detox and trying to go into a state of ketosis (where your body burns stored adipose tissue for fuel instead of carbohydrates) in attempt to curb cravings, Which I have way too many of and they sabotage my eating clean efforts actually, but for lunch I had alfredo sauce (which would ordinarialy be a YOLO meal, but given the high fat requirements of ketogenic diets, it’s acceptable and I used organic grassfed butter and cream and cheese) with steamed spinach, and it was as good as the Marie Callender TV dinners I loved when I was on the SAD diet, and for dinner I had Moroccan tagine

    Also, I’ve found that eating liver or kidney (yes, I know, disgusting) helps keep the cravings at bay, because I’m a firm believer that when you’re craving something it means your body needs something

    1. Irene says:

      *because liver and kidney are high in vitamins and minerals

  48. Jenna says:

    This was such a great point about feeding your soul and how you emotional is mistaken or turns into physiological. It’s a new idea and perspective for me and I always knew that when I’m “busy” I have no need of a snack, but this is a great way of explaining it. Thanks!!!

  49. Kaye says:

    Training dirty is really difficult for me. I have really tight hip flexors and IT bands, so on really bad days, they give me tight, stabbing pain twinges that make getting into some positions for working out a bit hard. I’ve been working on them with therapy balls, but I still have a long way to go before they stop pulling me down. Clean eating is easy by comparison, although I do sometimes overeat dried fruit if I haven’t had enough sleep.

  50. Josie says:

    I don’t have a microwave, but I’m sure that recipe would bake in the oven just as easily. Great idea for creating single serve cookies!

  51. Anna says:

    It’s way harder for me to eat clean! I get random cravings for sweets or salty foods all the time. $0.79 candy bars or $1.00 Chips… I wish i had some clean foods to grab and go. =/

  52. Lula says:

    Hey Cassey!

    Thank you SO much for this, i ADORE peanut butter cookies. However, I only have PB2 in my dorm. I don’t own natural peanut butter because I would simply POUR the whole jar into my mouth in under a minute 😛 Would this work with peanut flour and a little milk of water or milk?


  53. mena says:

    sorry off topic but I am having trouble accessing the august calendar. i have tried different variations using capital I and putting a period at end.. any other ideas? thanks!

    1. Robyn says:

      Hey mine has done that a couple of times, I usually have to leave it a couple of hours and come back and do it again xx

  54. Sara says:

    I love how easy these recipes are, and I’ve tried some (and bookmarked a bunch more for later!) and having healthy alternatives to junk foods is soooooooo nice… (I’m making the flourless pizza for dinner tomorrow!!) but the problem I’m having is that almost everything has oats in it to make it healthy. I’m pretty deathly allergic to oats. Do any of you have that problem with oats, too? Is there anything you’ve tried substituting that has a comparable nutritional value? 🙁

  55. Taelor Paige says:

    Perfect! I leave for college in a week! (well I’ve already attended college in my hometown but I’m moving to go to a University in exactly one week…) Also, It’s almost as if I train dirty I want to eat cake (lol) and if I didn’t work out that day I’m more inclined to eat clean. I’m trying to work on doing both at THE SAME TIME lol. I have a major sweet tooth, I think I’ll enjoy this recipe… I may try using a little bit of the oat flour with a little bit of whole oats for fluffy and oat-y goodness. yum yum

  56. G says:

    a while ago i was eating a plat of fresh orange and some pb on the side, some of it accidentally touched and i discovered the most amazing combination!! fresh juicy oranges with crunch peanut butter! must try!!

  57. Marie says:

    Does anyone have a vegan alternative for the egg white? I really want to try this cookie!

    1. Gigi says:

      I think 1/2-1 banana would work. That’s my go to for recipes like this.

    2. Angel says:

      You can use ground flax seed or chia seeds to replace an egg(:

    3. Tanya says:

      Yep! 3 Tablespoons of water mixed with 1 Tablespoon of ground flax equal 1 egg. Mashed fruit (like applesauce or banana) can also be subbed for an egg, though this works better in some recipes and not so much with others.

  58. april mchugh says:

    Clean eating is tough only when not properly prepared… I train hard and desire to eat well so I don’t waste the workout…..

  59. sophie says:

    Hey Cassey,

    just want to say i TOTALLY agree with you on how when your soul is fulfilled, you don’t need food to fill the void. I remember the times when I was happiest in my life, and I got really thin! Perhaps even a little too much, but I was so happy I didn’t need to think anymore about food!

    And when your not as happy, you turn to food more often throughout the day and allow yourself more, because you “need” it.

  60. Heather says:

    Wow! You just hit everything I have been going through with emotional eating to the T! I have been struggling with emotional eating for the last 5 months and boy is it showing on my body! So thanks for this post, it really opened my mind to understand the difference of being hungry and having a craving. This will certainly help me with my new quest of eating clean and being healthy. And what am I having for my Yolo meal? Mexican! A tasty bean burrito with red chile…. My fav!

  61. jenny says:

    Eating clean really gets to me. But im getting better at it which I am very grateful of!!(: I just have to remind myself, “eat to live not live to eat” then I realize. “oh yeah! Im not even hungry anymore”. Works everytime

  62. christine says:

    harder for me to eat clean! LOVE your site – so happy I stumbled upon it! I can’t wait to try out this recipe! do you think it would work with powdered pb2?

  63. Sandy says:

    Hello Cassey, hello Popsters!
    I think that I am on the right track regarding food! I can totally handle one or two YOLO meals per week if I work out properly….Before I would totally freak out and was the kind to eat a whole box of cookies and skip my dinner T.T. I still feel that guilt sometimes, particularly when it is THE week of the month because I am exhausted that week and can barely work out BUT I wanna eat a YOLO meal every day….I resist but it is seriously hard when hormones get in the way! I think that nowadays though I am a good mix between eating clean and train dirty, and I owe it a lot to Miss Cassey Ho =))))

  64. Amanda says:

    Eatting Clean for me is the hardest….. I’m always willing to workout, and there’s nothing better than a good run to clear the mind and energise your soul….. but the tempations of “dirty” foods are everywhere. At home I now make sure the cupboards are only full of healthy snacks or have tons of yummy fruit in my fridge when I need something sweet… the problem comes once I’m outside. You walk past those delicious smelling street vendours, ice cream vans, or the dreaded golden arches of the big M and smell those fries and burgers. And then theres CHOCOLATE (us girls always have a special realtionship with that) But I’m getting better…. I realise that eatting clean and training mean are the only ways to get the body of my dreams! With your help of course… CHEAP-CLEAN-EATS and SWEATING HAPPY! Mooooaaaahh!!! Thank You Cassey! xxxx

    1. valeria says:

      I agree sooo much with you!!!! I feel the same way!!! temptations are everywhere!!!! Since I began to workout I get away of bad food easier because I don´t want to lose all my hard work of the day by eating some chocolate!!!
      I also love the cheap clean eats recepies,we just have to keep going and make eating healthy a part of our lives 🙂

      *Sorry for any mistakes englishisnot my first language

  65. Lynn says:

    Thanks for the cheap clean eats, Cassey! Btw that t-shirt is cute!

  66. Sarah says:

    What you said about mango and peanut butter reminded me of a dressing that I made that was so good on mango and cucumbers. It had peanut butter in it as well as roasted red peppers, garlic, lime juice, sesame oil, fresh ginger, hot sauce (Sriracha! 🙂 and soy sauce (I used Bragg’s Liquid Aminos). So, so delish!

  67. Eva says:

    You should try peanut butter with apples. It’s uh.may.zing.

  68. Eirin says:

    I have a hard time eating clean. Or in general I guess i eat pretty clean, you know my breakfast, lunch and dinner. But then, especially at night, I want to have something while Im watching TV. I train hard, but cant seem to eat clean. When i crave something i tell myself that it is not worth it to stay away from the unhealthy stuff, but of course i dont feel that way after i have eaten it……. GOD it seems I never learn

  69. Natalie says:

    My YOLO meal was my french grandma’s homemade chocolate mousse made with dark swiss chocolate! It’s a secret family recipe and I only get to have it once a year, and you can smell her making it throughout the apartment all day! =D

  70. Cady says:

    If you’re struggling with feeling guilty after eating and allowing yourself to eat some “play foods”, I highly reccomend the book “Intuitive Eating” by Evelyn Tribole and Elyse Resch. It has changed my perspective about food, and has honestly changed my life! Love it.

  71. Gusanita says:

    ag this woman is so annoying! She over acts!

  72. Kelly zdrowak says:

    I talk a lot about eating clean and finding balance on my blog I find that I’m healthiest when I’m the happiest. When I’m okay with letting myself indulge and not worrying too much while also being conscious of what my body needs, I’m much better off

  73. Haley says:

    Ohh yay! I love peanut butter. I’ll make this tomorrow because I was going to have this one recipe with oatmeal today and I don’t want to go overboard on the carbs.

  74. Fanny says:

    OMG, thank you Cassey, this describes my life perfectly.. sadly.. i Love eating, and I always have cravings when I’m bored or something like that, which is basically all the time.. I LOVE to snack, but i try very hard to keep it healthy. I really really really want to stop the cravings because I find it annoying and when I snack i feel so bad afterwords.. I want to feel good about my self and snacking 24/7 doesn’t help anything.. I hope someday I can control it much better than i do today.

  75. Katelyn V says:

    So I’m totally going to try this with chocolate hazelnut butter (unfortunately, I’m not a peanut butter fan unless its surrounded by chocolate haha). This sounds so yummy 🙂

  76. Olivia says:

    Any ideas on how to veganize this? I always love her recipes but the baked goods always have a ton of eggs in them

  77. Toni says:

    I am so glad you wrote about this because I fell off the wagon for a few days (not eating right) because my family flew to Hong Kong for a week. I was just left with my sister and for some reason, I was feeling all sorts of emotional and depressed and tried to fill that void of loneliness (I’m very close to my family) by eating and eating and eating. On the bright side, my family got back tonight and I can go back to my old healthy self again 😀

  78. Del says:

    You look amazing in your new “Eat Clean Train Dirty” shirt, and I love all your Cheap Clean Eat episodes 🙂 Have a great weekend.

  79. Joy says:

    Do you have any suggestions for a healthy alternative to potato chips?? Maybe it’s the salt.. Or just the potato but I crave them more than anything else!! Halllpppp

  80. jennifer says:

    Hi cassey!!!! I love todays blog. Its exactlyl what I think about everyday. Im down to work out, but my only stuggle is clean eating. Espically when Im out with my friends or boyfriend, we can never find healthy foods. I freakin love food!! But I’m training my mind to not eat fast food. Thank you for the advice. I love your vids and thank you so much.

  81. Sophia says:

    Do you have a Gluten free version 🙂

  82. Amy says:

    I try to avoid potato chips. I have no problem eating a whole bag of Chex Mix or Doritos. I feel guilty when I add the calories.

    I try not to go over my calorie intake more than two days a week. If I do have a craving, I fit it in my calorie limit.

    Tacos and Chinese food are two food groups that I cannot say no to.

  83. Wendy says:

    Harder to eat clean!

  84. Vangie says:

    I don’t know which is harder. They are about the same. I usually feel very confident in both but sometimes that, sit on the couch all day eating cookies, feeling comes:)

  85. A says:

    this is brilliant!

  86. Tiffany says:

    I ALWAYS feel guilty when I eat an unhealthy food, yolo meal or not. I can’t stop my brain from thinking about how many calories I just ingested. I used to ignore how many calories were in my yolo foods, but I caved and looked it up. I wish I could just be “normal” when it came to food.

    1. Emily Hicks says:

      hey don’t worry i am the exact saame way! even if it’s not a YOLO meal i am always guilty about what i eat, usually if its nuts or nut butter. I need to train myself and tell myself that its okay to eat these foods! dont worry, itll get easier 🙂

    2. Bri says:

      I used to be like that a lot too. When I tried “dieting” I was obsessed, and wouldn’t let myself touch anything with unhealthy fats or carbs, and god forbid if anything had sugar in it. Every single time I tried to cut myself off completely, I crashed and ended up completely giving up, because eating that way made me really unhappy. So now, I go for healthier alternatives, which is why I LOVE the phrase “eating clean” since it makes more sense that way, but every week or so, I’ll crave something really unhealthy. Like a brownie. Or pizza. A cheeseburger. And I tell myself, hey, you haven’t had anything like that in a few days. What’s the harm? I found that beating myself up about it made me feel even worse than just accepting my choices. There are still certain foods I refuse to eat even if I get a sudden craving for it (fast food, soda, and anything chip-like in a bag). So keep hanging in there and try not to let your YOLO moments bother you too much. Moderation is a really great way to look at it. Eventually, you’ll find your niche. 🙂

    3. Sara says:

      i have the same problem!!even if i m craving something real bad and i eat it…almost instantly i start feeling guilty..!!!

    4. Tanya says:

      I know the feeling of guilt via calorie counting. I still think that way, but I am working on changing my mindset. I am seeing a dietician, and she told me that the body does not distinguish between “good” and “bad” food. The only thing the body knows is chemicals. I am trying to take the judgement out of my decisions, especially with food. Of course, we do have to make choices when it comes to what we eat, but judgement shouldn’t be a part of that. Try asking yourself 1). Are you hungry 2). What nutrition does your body need right now (are you low on protein, healthy fats, iron, ect) 3). What is your preference. I know that’s not going to fix your way of thinking automatically, but I hope it helps!