Anorexia Recovery Meal Plan

While recovering from anorexia, a registered dietitian (RD) will usually work with you and create an anorexia recovery meal plan for you. It is important to work with a RD because he or she can teach you how to change your eating habits and eat intuitively. Meal plan can give you instructions of what and when to eat to get all the important nutrients to stay healthy. You usually need to follow the plan carefully, especially during the earlier phases of recovery. 

An Effective Meal Plan for Anorexia Recovery

Here is an effective meal plan that helps you recover from your condition.

  • 7:30 am: You should have a banana, a cup of milk, and half a cup of cereal for breakfast. It is important to stick to this for a period of time. But then you can enjoy some eggs with mushroom, a cup of bran flakes, an apple, and some toast. 
  • 10:00 am: It does not have to be at 10 am in the morning, but you should have another meal at mid-morning. Your meal should include a protein shake mixed with some pineapples, or half a cup of cottage cheese. You can also have a boiled egg at this time to get some protein. This meal provides you with some energy to proceed with your day.
  • 12:30 pm: As a part of anorexia recovery meal plan, you should take a lunch meal around this time, which should include a turkey sandwich with cheese on slices of bread, and carrots with celery which have low levels of fat ranch. You can also include vinegar, mustard, and other fruits after some time.
  • 3:00 pm: To provide your body with energy, it is important to include another meal around this time. This afternoon meal should include popcorn, crackers, or pretzels which contain little fats to ensure you do not feel sleepy after taking the meal.
  • 6:00 pm: You should have your dinner meal by this time. Go for a cup of broccoli, grilled chicken breasts, and noodles with butter. You can also have some soy milk at this time. It is okay to include some green veggies in this meal to make your meal plan more effective.
  • 8:30 pm: You should take the last meal of the day around this time and ensure that it is lightweight yet full of nutrients. A medium apple or a cup of yogurt will do. You can replace it with wheat crackers and peanut butter after some time.

Tips for Keeping an Anorexia Recovery Meal Plan

1. Try All Types of Foods

To make your meal plan work, it is important to include all kind of foods. You can have more calories in the earlier stages of your recovery, but it is better to get those calories in a healthy way. Therefore, you will be better off including veggies, fruits, whole grains, dairy food, and other protein-rich foods in your diet.

2. Do Not Be Too Restrictive

Anorexia makes you develop a fear of food, so you should try to avoid ritualistic and restrictive behaviors which can cause you to be more anxious. Be sure to work closely with your therapist to ensure you are eating right and are eating adequate portion sizes. Avoid cutting your food into small pieces, as doing this can make you think you are a patient. You may also benefit from eating with other people, which helps eliminate the fear of eating foods in healthy amount around others.

3. Make an Eating Schedule

You should make and follow an eating schedule. Following a schedule and eating at consistent times daily can help get enough calories and nutrition that your body needs. By following a plan, you can also let your body get used to eating snacks and meals after regular intervals. It also makes it easier for you to recognize fullness and hunger cues.

4. Do Not Diet

When you have reached normal weight range, do not try to use dieting to maintain your body weight. This is not a good thing to do, especially when you have just recovered from anorexia. You should still continue to eat lots of nutritious food and consume treats in moderation. This helps you identify what you like to eat. Overtime, you will develop normal eating habits and recover completely from anorexia.

5. Keep a Food Journal

Even when working with a dietitian on an anorexia recovery meal plan, it still makes sense to maintain a food journal. You should have a record of what and when you have eaten. It should also include how certain foods make you feel. By doing so, you will find it easier to know how many calories you have consumed. You will also get an idea about the times of day when you are more likely to turn to anorexic behaviors, and then you can be prepared to deal with this issue. 

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