Recovery Meal Plans

Recovery Meal Plans


An eating disorder recovery meal plan is essential in the beginning stages of your recovery. This food plan is essentially the foundation for your recovery; without it, we would not be able to do the deeper, emotional healing work that sustained recovery requires.
Following a meal plan is an important key in your eating disorder treatment plan so that we can lessen and ultimately abstain from all eating disorder behaviors- binging, purging, restricting, and compulsive overeating. Engaging in eating disorder behaviors is abusing our body by depriving it of healthy food and nutrients in healthy proportions and we have to train ourselves to learn how to eat ‘normally’ again. This is not bad, we developed the eating disorder as a way to cope, we must not blame, but need to take responsibility and understand that we can change for the better. Food and eating does not have to be scary or rule your life, even though when starting an eating disorder meal plan it can feel this way!

The most important thing to remember when establishing an eating disorder meal plan is that your body weight will stabilize to its set point over time! This was the number one thing that I had to remember in the beginning- TRUSTING that my weight would normalize if I followed my recovery food plan. I also threw out the scale and stopped weighing myself. Weight is just a number and doesn’t determine your self-worth!

The best way to develop an anorexic recovery meal plan, recovering bulimic meal plan, binge-eating recovery meal plan or any eating disorder meal plan is to develop a customized food plan with a Registered Dietician, one who preferably has experience working with people with eating disorders. Many health insurance plans include this service so check with your provider on finding a good dietician who can help you plan your meals and keep you accountable.
However, I understand that some people might not have access to a dietitian so here are some good guidelines to follow.

General guidelines to follow when creating a meal plan:

Have a balanced and nutritious meal plan.
Our body needs nutrients to fuel itself and be healthy. We must eat for health! Our bodies need food for energy in order to function properly and our brains require nutrients to think clearly. It is crucial to eat foods that are nourishing and healthy that our body wants.  It should contain lean proteins, fruits, vegetables, dairy (or alternatives), fats, and grains.  A list of each food group and serving sizes for your recovery meal plan exchanges are listed here.  Eating lots of whole, natural, raw and organic foods in your meal plan is ideal and can help enhance your mood.  It should also be high in fiber which is great for your digestive system.  There are different approaches to meal plans as to what ratio you should eat of each food and a dietician can help create an approach that is right for your body type and food preferences.  If you need help though, see our example meal plans for eating disorders here and click here to get help estimating portion sizes.

Rest of the blog entry here

Reflction about exercise

My plan for tomorrow will be based on exercise goals.  This past weekend, I did do some walking, which is of great benefit physically and mentally.  Exercise also has helped on a spiritual level.  I have come to realize that I have gotten lazy over the years and it has had an effect in all aspects including spiritually.  I firmly believe now that exercise isn't just about the physical aspect anymore.  My goal is to be diligent in all things, including the physical.

Meal and exercise plans 3/13/17

Exercise:
 I wish to exercise from the internet via YouTube.  I am not sure which exercise to do, however. I would rather walk since this is the exercise that I plan to do.

Meal Plan (3/13/17)

Breakfast
1 scrambled egg
1/2 link beef sausage
1 cup buttered grits
2 slices plain toast
3 slices bacon

Lunch
Sloppy Joe
Tater tots (1.5 serving)

Dinner
Sloppy Joe
Tossed green salad
1.5 oz. cheese
Crinkle fries (1.5 serving)

Snack 2
1/4 cup raisins

Snack 3
chocolate pudding cup

15 Tips for Better Weekly Meal Planning

15 Tips for Meal Planning

Getting Inspired
1. Spend time each week looking for recipes.
   This may feel like an indulgence, but just let yourself do it. Browse blogs and websites for recipes that look delicious. Hang out on Tasteologie. Pile up some cookbooks and reach fo the sticky notes. Get inspired!

   In terms of figuring out what to make we have a list of meals that we love and are easy to cook hanging on our fridge. Those staples make it into the rotation frequently and then I go through my pinterest boards as well as cookbooks and magazines to find 1-2 new recipes to add into the rotation. Our staples list is getting longer and longer. - Shelf81

2. Create a place to save recipes, and keep it SIMPLE.
   Do whatever works for you. Don't get caught up in a system, just use whatever works best and most easily. Personally, I like Pinterest because it's easy to visually browse what I've saved. (Watch for another post coming soon with a rundown of our readers' favorite places to save recipes.)

   I use Springpad (kind of like Evernote), to store my recipes. I add them to a Board view, so I can create a visual display of what I'm making when, and with the way they have recipes set up, you can easily add ingredients to a shopping list. - Riddles

3. Ask your partner, family, and roommates what they like to eat.
   This might sound obvious, but it's easy to get caught up in our weeks and forget to ask our households what they would like to eat. I get extra inspired, too, when I feel like I'm cooking a meal as a gift — trying to please and delight the palate of someone I love.

   Meal planning can be daunting and to get my husband involved I had to take several steps back by asking simply what foods he liked. I wrote a post on the process. - KMarie

4. Check the weather.
   Again, you may say, duh, but seriously. Right now, the weather is changeable in many parts of the country. Look at the weather forecast, and try to predict if you're going to be in the mood for soup (or grilled shrimp salad!) on Friday.

   Maybe this is weird but am i the only one who checks the weather forecast before i meal plan? - Adamwa

5. Keep a meal journal.
   One of my best inspirations is my own record of things I've cooked in the past. Take a look at what you were cooking a year ago, two years ago. It's a good way to remember things you used to cook, and still love.

   I use a blank monthly calendar and plan the week's meals on the weekend, basing my grocery list on only those items. I now have a year and a half worth of meals to look back on - especially handy for ideas and to see what we were eating the same time a year ago. - JenniferJulia

Getting Organized
6. Start a calendar.
   Now that you're getting inspired in what to eat, start a calendar of what you'd like to cook over the next few days or few weeks. It can be as organized as a Google Calendar, with notes on each day for that day's menu. Or you can just jot notes to yourself in the corner of your laptop screen. The important thing is to write it down.

   We have a shared Google calendar and I've created a sub-calendar just for meal-planning. We'll take an evening (after dinner, so our cravings are lessened slightly) and dig through all of our cookbooks and printed recipes for what looks good, putting them on the calendar as we go. - Knitasha

7. Go with theme nights (soup night, pasta night, beans). 
   Some readers found it really helpful to have a theme night each week. Monday is pasta, Tuesday is fish, Wednesday is tacos. This doesn't work for everyone, but it may be especially helpful for those with kids. See if they want to get involved with planning their favorite tacos one week, or suggesting soups for the next month. Keeping the focus narrow will help you and your household make quick recipe decisions.

   I use general guides like Soup Night, Pasta Night, Beans to make it easier. I use Fresh Direct, and you can store shopping lists in there. I can simply dump the Tomato Soup Week list into my cart and I'll get everything I need for a typical week. - CMCINNYC

8. Choose a shopping day and make a shopping list.
   A lot of the readers who seemed to have success in meal planning shopped very purposefully. They looked at their recipes and made a shopping list. Some of the meal planning and recipe-saving services let you do this easily, extracting ingredients from the recipes you have saved.

   I start with a blank index card. I list at least 7 meals that I will be interested in cooking for the next week. Usually this includes a composed salad of some sort, a soup, something with beans, a fish dish, a pasta dish or two, and what we call a "thunder-bowl", which is usually whole grain+greens and veggies+eggs on top. Tonight it's bulger, kale and broccoli, eggs, and maybe a bit of chorizo. The shopping list goes on the reverse of the index card. This goes to the store with me, and the meals are crossed off when eaten. - PAMELA AT CLOCKWORKCROW

9. Check what's on sale.
   Some folks really like to organize their meals around sales. Is organic chicken a dollar off this week? Or canned chickpeas? Check out your grocery store circular and adjust your meal plan or shopping list a bit.

   I look online at grocery circulars to see what's on sale for the week and plan meals around that so I can save a little money. Then I go to that grocery store on Sunday to get non perishables and any veg or fruit I'll use within a few days. - Kristen44

10. Plan for leftovers.
    Most of us have at least some tolerance for leftovers. I regularly cook one or two big healthy casseroles at the beginning of the week and eat off them all week long for lunch. Some people can only eat leftovers for a single night. Either way, try to make your cooking always do double duty. Make a little extra of everything, and if you don't want it right away, freeze it.

    A big time saver for me (since I live alone) is that I usually make more than one serving for dinner so I have leftovers for lunch the next day (or multiple days). - Peachy44

Getting It Done
11. Prep food as soon as you get back from the store.
    Wash and dry lettuce. Chop onions. Roast vegetables. Brown sausage for pizza. Shred zucchini for quick stir-fries. Stack up glass containers of prepped ingredients in the refrigerator and bask in your own awesome preparedness.

    I'm trying to get more in the habit of prepping all of the food as soon as we're back from the grocery store (i.e. shredding blocks of cheese if I know we're making tacos, slicing veggies and bagging them, etc), which makes cooking the night of a lot quicker. - Knitasha

12. Cook components of your meals.
    Going beyond prep, cook components of the meals. For instance, start a batch of tomato sauce while you wash greens and prep squash. The sauce can go on pizza one night, and in lasagna the next. Or roast a chicken right then that you can eat that night and use for sandwiches and pasta the rest of the week.

    I cook large batches of components on the weekend, then mix-and-match them according to what I'm craving during the week. Grilled chicken thighs, browned ground beef, and blanched veggies like broccoli, cabbage, brussels sprouts, and cauliflower get turned into Italian Saute, Thai curries, stir-fries, and more with the addition of spices and sauces. We call them "Hot Plates." - MELICIOUS11

13. Be strategic about freezing.
    The freezer is your friend. Actually, it's the friend of future you. Make a double batch of that sauce mentioned above and freeze half for later. Make a double batch of soup, stew, chicken cacciatore, cooked beans — throw it in the freezer. Let a month go by, and those leftovers will look fresh and tasty!

    Be strategic about freezing dishes and components of dishes. It's surprising how many things can be frozen with good results. (Shredded cheese, citrus zest, peeled ginger, breadcrumbs, cooked beans, etc...) - - APK_101

14. Don't overstuff the refrigerator.
    It's easy to get overwhelmed when your fridge is over-full. Also, things get hidden in the back, lost behind the mustard. Don't let things go bad. Keep your fridge airy and light, with a sensible, realistic amount of food in it. Keep a list nearby of everything in the fridge, especially leftovers, as a visual reminder of what remains to be eaten.

    Don't stuff the fridge to the point that you can't see what's in it. I can see how this point wouldn't work for someone who lives a long way from the grocery store, but for many people it is pretty easy to stop at the store on a weekly or semi-weekly basis. Bonus: You'll have fresher ingredients! - APK_101

15. 
    
16. Keep a well-stocked pantry.
    Meals are easier and quicker to prepare if you keep your pantry well-stocked. Don't run out of olive oil at inconvenient moments. Have spices ready to dress up chicken and beans quickly. Keep a lemon and a sheaf of fresh herbs in the fridge at all times.

    It helps to have a well-stocked pantry. - JANET @ THE TASTE SP

    Full article here 

Taking a break for now.

I will definitely be back soon.  I am just so tired for now.

Sample 1500 calorie diet

1500 calorie diet plan overview
This plan calls for three meals and two snacks each day. Here is the basic breakdown for the 1500 calorie diet plan:

Breakfast: 1 Protein + 1 Fruit (+ vegetables if desired)

Lunch: 1 Protein + 1 Vegetable + Leafy Greens + 1 Starch + 1 Taste Enhancer + 1 Fruit

Snack: 1 Protein Snack + 1 Vegetable

Dinner: 2 Protein + 1 Starch/Grain + 2 Vegetable + Leafy Greens + 1 Taste Enhancer

Snack: 1 Fruit

Daily Totals: 4 Protein, 3 Fruit, 4-5 Vegetable, 2 Starch/Grain, 1 Protein Snack, Leafy Greens – no limit, 2 Taste Enhancer

DAY 1
Breakfast

1 cup (250g) nonfat cottage cheese
1 cup (80g) strawberries
Sprinkled with cinnamon
Lunch

Large salad made with:

Leafy greens (lettuce, spinach) – any amount
1 cup (80g) chopped mixed vegetables (carrots, peppers, tomato)
3 ounces (85g) grilled chicken breast
½ cup (150g) cooked white beans
2 tablespoons (30g) reduced-calorie salad dressing
1 tangerine
Snack

1 ounce (30g) soy nuts
Carrot and celery sticks
Dinner

8 ounces (200g) grilled salmon with lemon
2 cups (160g) steamed green beans with garlic
½ cup (150g) cooked brown rice
Mixed leafy greens salad – any amount
2 Tablespoons (30g) reduced calorie salad dressing
Snack

1 orange
DAY 2
Breakfast

1 whole egg + 4 egg whites scrambled in nonstick pan with pan spray
Topped with tomato salsa
1 cup (80g) cut melon
Lunch

Veggie stir-fry. Saute together tofu and veggies:

5 ounces (125g) firm tofu, cut into cubes
1 cup (80g) broccoli florets
Large bunch fresh spinach leaves
2 tsp. (10 ml) oil to stir-fry
Season with soy sauce, garlic, pepper and ginger
½ cup (150g) steamed brown rice
½ medium mango
Snack

4 Tablespoons (60g) prepared hummus
1 cup (80g) baby carrots
Dinner

Grain salad with protein. Toss together:

8 ounces (200g) grilled shrimp
½ cup (150g) cooked quinoa
2 cups (160g) chopped mixed vegetables (tomatoes, peppers, carrots, cucumber, onion)
2 Tablespoons (30g) reduced calorie vinaigrette dressing
Place on a bed of leafy greens
Snack

1 fresh orange
DAY 3
Breakfast

1 cup (250g) plain nonfat yogurt
1 banana, sliced
Sprinkle with nutmeg
Lunch

4 ounces (100g) grilled halibut
1 cup (80g) steamed asparagus with lemon
½ cup (150g) whole grain pasta
Mixed leafy greens salad – any amount
2 Tablespoons (30g) reduced calorie salad dressing
1 cup (80g) berries
Snack

½ cup (125g) nonfat cottage cheese
1 cup (80g) chopped mixed raw vegetables (carrot, red pepper and broccoli florets are a nice combination)
season with salt, pepper, dried dill or chives
Dinner

6 ounces (170g) grilled lean steak
2 cups (160g) roasted Brussels sprouts (halve, toss with olive oil, roast at 400 F / 205 C for 20 minutes)
2 tsp. (10 ml) olive oil (for Brussels sprouts)
Steamed kale, spinach or Swiss chard with vinegar
½ small sweet potato sprinkled with ginger
Snack

1 cup (80g) diced fresh pineapple

Diet plan source

Sample 1350 diet

Breakfast

2 strips of turkey bacon (70)

2 scrambled eggs (140)

1 piece of wheat / wholemeal toast (100)

1 tea or coffee (0)

1 glass of water (0)

Lunch

3 ounces of turkey (90)

Sliced lettuce and tomato (5)

2 teaspoons of mayonnaise (45)

1 whole wheat bread wrap (130)

1 apple (70)

12 ounces of diet soft drink (0)

Snack

1 cup of sliced carrots (50)

Dinner

1 cup mixed vegetables (108)

1 small tossed salad (with 2 tbsps of lite dressing) (83)

½ cup brown rice (108)

6 ounces cooked white fish (162)

12 ounces of water (0)

Snack

1 cup of lite yogurt (135)

4 teaspoons granola/muesli (70)

Total = exactly 1366 calories instead of 1350