THE EATING DISORDER MEAL PLAN

STARTING RECOVERY

Breakfast

  • A glass of semi-skimmed milk or soymilk with added vitamins
  • 3 slices of whole wheat or white bread
  • 3 bread toppings of choice
  • Piece of fruit

Snack 1

  • Hand of nuts or trail mix
  • A glass of juice

Lunch

  • salad of choice
  • 5 tablespoons veggies (raw/grilled)
  • 6 tablespoons or a piece of meat/fish/chicken/meat replacements/beans or legumes
  • 3 tablespoons of avocado or dressing
  • 10 tablespoons of cooked rice/noodles/couscous/quinoa

Snack 2

  • Portion sized chocolate bar
  • A glass of semi-skimmed milk

Dinner

  • 5 tablespoons of vegetables
  • 10 tablespoons of cooked rice/noodles/couscous/quinoa
  • 6 tablespoons/piece of meat/fish/chicken/meat replacements/beans or legumes
  • 1 tablespoon of oil
  • A glass of water

Snack 3

  • Pack of biscuits
  • Tea/coffee
  • Little bowl of semi-skimmed yoghurt or soy yoghurt
  • Piece of fruit

*This is an example meal plan. This does not mean that this is your exact energy need! If you are starting out recovery, this could be a great help to learn you how to eat regular again.