post YOUR RECOVERY MEAL PLAN!!!

I really need a good idea of what a recovering anorexic meal plan looks like?  In my head, I trick myself to believe it takes less calories than it "really takes" to gain weight.....

If you are in recovery from anorexia, PLEASE PLEASE  PLEASE post your meal plan or what you typically eat on a day to day basis...im desperate!...

i need lots and lots of support....

i wish i could help. im struggling with recovery as well

Hi there! I, myself was never anorexic but I suffered from Bulimia. I have recently had a baby and the fact that I had gained an extra 7 kg has sent me into a bit of a spiral again. At present I am only eating 1400 calories to get back to pre baby weight but I trick myself too and feel guilty, I have even gone back to throwing up on occasions. My meal plan will usually consist of about 400 calories for breakfast, 400 for lunch then 600 for dinner, give or take a bit. I wouls assume that you would need to eat more, I am pretty sure the reccomended intake for maintaining your weight is 2500 cals. You will need to eat more than this!

Don't worry you are not alone, I think the guilt when you eat is the worst thing, it drives you to anything. Keep going and get healthy! And, hey, we all slip up sometimes, just get back up and keep trying!

 

Martine

hey there. im recovering right now with the help of a nutritionist who has put me on a plan with how many starches fruits milks meats etc. i need a day. example : 1 oz of bread = 1 starch choice

breakfast : 2 pieces of toast w/ 1 tbsp peanut butter, apple (2 starch, 2 fats, 1 fruit)
lunch: something at school, it varies. usually try to get 2 1/2meats, 2 starches, 1 fat, vegtable, fruit
snack: usually starch and a fat, fruit
snack: ensure
supper: usually 3 starches, 3.5 to 4.5 meats, 2 fats, vegtable
snack: starch
snack: ensure, apple

so yeah im basically eating every hour of the day it seems like

I used to find myself limited to a couple of things and eating the same thing every other day, But now I expand my choices a little bit although I still have some of the same staples.. and example might be for me -

B- bagel with cream cheese or butter ( I'm still afraid to go for full-fat, but if you feel that you can, you really should)

S- yogurt (Once again, if you can go for full-fat, you should) with a Luna bar or other type of bar

L-Sandwich (either PB&J or one with meat and cheese) Choose higher calorie dense breads, meats, and cheeses if you can. If not, add condiments to add more calories.

S-Anything really here

D-Probebly something like a boca burger, bun, and vegetables.

S- Anything

My snakcs are usually pretty high calorie sense I would still have A LOT of calories left over. Anyway, some othet tips for recovering is eating calorie dense foods like nuts, peanut butter, dried fruit, granola, flax seed, wheat germ, etc. Also, avoid light or diet foods, and even when choosing just normal foods like fruits, vegetables, etc. go for higher calorie ones like bananas, mangos, and carrots. And if you can't seem to eat all the food and you feel too full, you can try adding meal replacement bars of smoothies or protein shakes.

I hope that helps!

I used to find myself limited to a couple of things and eating the same thing every other day, But now I expand my choices a little bit although I still have some of the same staples.. and example might be for me -

B- bagel with cream cheese or butter ( I'm still afraid to go for full-fat, but if you feel that you can, you really should)

S- yogurt (Once again, if you can go for full-fat, you should) with a Luna bar or other type of bar

L-Sandwich (either PB&J or one with meat and cheese) Choose higher calorie dense breads, meats, and cheeses if you can. If not, add condiments to add more calories.

S-Anything really here

D-Probebly something like a boca burger, bun, and vegetables.

S- Anything

My snakcs are usually pretty high calorie sense I would still have A LOT of calories left over. Anyway, some othet tips for recovering is eating calorie dense foods like nuts, peanut butter, dried fruit, granola, flax seed, wheat germ, etc. Also, avoid light or diet foods, and even when choosing just normal foods like fruits, vegetables, etc. go for higher calorie ones like bananas, mangos, and carrots. And if you can't seem to eat all the food and you feel too full, you can try adding meal replacement bars of smoothies or protein shakes.

I hope that helps!

It all depends on what makes you comfortable. If you want to try new foods, go for it! But if you're feeling unsure or afraid of completely changing your menu, alter what you eat now to fit your new calorie requirements. For example, if you usually have toast in the morning, add peanut butter and a glass of milk. If you have a salad for lunch, add nuts, avacado, beans, cheese, or chicken to it. Make changes that will work for you. :)

I did self-recovery and didn't speak with a nutritionist, but I've gained at a good, gradual pace. My day pretty much looks like this:
Breakfast: Whole wheat toast with peanut butter
Snack: Apple and cashews
Lunch: Chili with tomatoes and some sort of beans
After-school snack: Usually a wrap or something like that
Before-dinner snack: glass of milk
Dinner: Usually includes pasta with different veggies
After-workout snack: glass of milk with oatmeal and fruit
Before bed snack: whole wheat toast with peanut butter (again, lol)

If you want suggestions or someone to talk to, feel free to message me! :)

this is the plan for the rehab i had been to. it is a lot of food but it's to help regulate your food intake system again

Breakfast: -1 glass of Juice -1 whole bagel w/ peanut butter -1 med. banana -1 full bowl of Muslix cereal (1 & 1/2 cups) -Coffee or tea w/ milk

Lunch: -1 large sandwich, *tuna *lettuce *1 tbsp mayo *Tomato *2 slices whole wheat bread -1 cup whole-fat yogurt -1 glass of juice -1 med. apple

Dinner: -2 chicken breasts -1 cup rice -1 cup of beans -1 glass of 2% milk

I eat basically the same things every day, but there's so much variety in what I eat, and I eat a lot, so I doesen't get boring. I'll switch my lunches and dinners around so I don't eat the same thing twice in a row, but I try to stick to a few basic ideas for each meal. Here's one of my logs from a few days ago...

Breakfast - My usual, 1/2 cup of whole oats cooked in 1/4 cup milk and 3/4 cup water, cinnamon, 2 teaspoons of milled flaxseed, 1/2 teaspoon of brown sugar, 1/2 teaspoon of vanilla, four egg whites, slice of Ezekiel sprouted live-grain bread, two large strawberries, seven raspberries, twenty bluberries, 1/2 a banana, 3/4 cup of plain, organic yogurt, 1 teaspoon of honey, and a glass of 100% orange juice + calcium.

Snack - Again, the ususal, two slices of Ezekiel sprouted live-grain bread, two tablespoons of Krema Natural peanut butter(made with peanuts only), four baby carrots, two tablespoons of raisins, twenty almonds.

Lunch - Cedarlane Organic Veggie Pizza Wrap, salad made with romaine lettuce, fresh cucumbers, carrots, and fresh steamed green beans, broccoli, green peas, and 1/2 a pink lady apple.

Snack - Naked Juice Pomegrante-Blueberry Antioxidant Smoothie, romaine lettuce, celery stalks, leftover green beans from lunch, ten red grapes, whole-grain pita half stuffed with roasted turkey and all-natural shredded cheddar.

Dinner - 3oz. lean, boneless skinless all-natural chicken breast, one cup of cooked long-grain brown rice, steamed green beans, pea pods, bamboo shoots, carrots, fresh pineapple, and two teaspoons of low-sodium soy sauce.

Snack - Cup of Kashi GOLEAN! Cereal, glass of skim milk, 1/2 a banana, 1/2 a cup of pineapple. OR any kind of Clif Bar, with skim milk and 1/2 a banana.

I have a Naked Juice 100% Fruit smoothie every day, but there are many different kinds, so I have a different one every day. They are a great way to get LOTS of different fruits in, as well as good calories and fiber, but they can be quite expensive...some places sell them as high as $3.50 per 16oz. bottle! I can find them at Wild Oats for only $1.50 though...wow, $2 cheaper.

My nightly snack is usually always a homemade bran muffin, Kashi cereal, or a Clif Bar, and I always have those things with skim milk and some kind of fruit. I'll through some togurt in as well, if I need to.

I am in recovery at the minute and I am doing okay. Anorexia is very different to the recovery of Bulimia as they can eat like a normal person after weight is gained, however being anorexic mucks up your metabolism so we have to eat more in recovery. A good guideline is about 2500 kcals though in some clinics and in some cases girls have to eat up to 3500 to increase weight even a little bit. I wish you luck in your recoverys but hear is my meal plan:

Breakfast : 2 slices of toast with 5g olive spread, 25g cereal with 100ml ff milk `

Snacks: 2 X cereal bars  2 X pieces of fruit    450ml ff milk   2 rich tea biscuits

Lunch: Sandwich with 40g low fat tuna filling and 200kcal yoghurt

Dinner: similar to this usually : 1 chicken breast , 1 large baked potato and vegetables.

 Hope I helped.

Remember to vary later if you can. Stay in their, ask for help if you need it. xx

When I was first in recovery about 2 years ago I started off eating 800-1000 calories going from eating nothing to 150 a day.

That would be in lots of small portions so that I didn't freak out i.e. -

Breakfast - 200

Snack - 100

Lunch - 200

Snack - 100

Dinner - 300

After about a month I went up to 1200 a day to maintain my weight and added another 100 to both lunch and dinner.

Breakfast would be porridge, made with water and with candarel to sweeten it. I did sometimes have a bowl of Bran Flakes, but I found that meant I was REALLY hungry by the time it got to lunch. Porridge was my life saver.

Snacks would be pretty much anything, a slice of toast with a tiny scraping of butter and some marmite, or just plain, a 100 calories snack bag like a packet of ryvita crisps, maybe a piece of fruit with either some crackers or a biscuit. Uuh, maybe a 100 calorie chocolate cake if I was feeling brave, a couple of biscuits. I cup of tea or coffee with a couple of biscuits. Often I would have more porridge as I felt safe eating it and it filled me up.

Lunch would be a salad, often premade, or a sandwich or wrap. I would most often have some soup, with bread if it was low calorie, or by itself if it was substantial, either that or a can of heinz ravioli or baked beans with toast.

Dinner would be baked potatoes with cream cheese, a small portion of what my parents were having as long as I could work out the calories. But more often than not it would be a ready meal that had the exact calorie content on it.

Basically as long as I knew exactly how many calories were going into my body I wouldn't panic too much.

I then increased my calorie total little by little, by about 100 calories every 2-4 weeks, depending on how brave I was being. When I got to about 2200 I started to gain weight again which was a bit panicky at first. Eventually I was eating 2500 or so a day, gaining weight by about a lb a week. That was because my metabolism had slowed right down though. Now if I were to eat that much I would maintain and not gain, I could eat about 2500 every day and not gain.

However I have relapsed. Doesn't mean it wasn't a good way to gradually reintroduce yourself to eating and build confidence in food. 

hi everyone im new to this site, and ive got anorexia so they tell me, i dont think i have i know i have a problem with eating, anyway i just wanted to say that all your meal plans have really helped me get an idea of what the doctors are going to want me to eat, thank you

i LOVE my food plan. i use the diabetic exchange system, so the variety is endless!

breakfast: 2 grains, 1oz protein, 2 fats, 1 milk, 1 fruit.

snack: 20oz. gatorade, 1 fruit

lunch: 2 grains, 2 fats, 1 veggie, 3oz. protein, milk

snack: 1 grain, 1 fruit

dinner: 2 grains, 2 fats, 1 veggie, 30z, protein, milk

snack: 1 grain, 1 fruit

SAMPLE MENU:

breakfast: 2 pieces of bread, 2 Tbsp. PB, 1 cup milk, banana, 1 H.B. Egg

snack: 20oz. gatorade, apple

lunch: tuna salad sandwich, 1 cup milk, baby carrots with ranch

snack: rice krispie treat, fruit snacks

dinner: potatoes, rice, butter, steak, 1 cup mixed veggies, 1 cup milk

snack: granola bar, peach

 

I'm now on the upper end of recovery but early on I was eating 3000 and got up to 3500 cals a day but this is what I'm doing now basically.

 

breakfast: Peanut butter, banana and jelly sandwich. Or bagel and cream cheese. Or cereal. I just love breakfast!! Grapes.

snack: Propel, Apple, nuts.

Lunch: Sandwich (turkey, hummus, something), chips

Snack: More fruit, protein bar.

Dinner: Depends. Usually a veggie and some meat and more carbs. I really love carbs and have overcome my fear of them (WOO!!!).

Snack: My roomies are always making cupcakes or dessert so I usually eat something nice, fatty and unhealthy. And go to bed happy :)

breakfast- alvarado cinnomin raisin bagel

1 tbsp cimmominm raisin swirl peanut butter

 banana

cottage cheese 2%

 

lunch-

wrap with curried chicken salad made with soy mayo

lara bar apple pie flavor

soy milk

snack- carrot cake cliff bar and 3 prunes

 

dinner-  1 cup quinoa

2 tbsp sunflower seeds

tofu 3 oz

kale and squashes

plain yogurt non fat stony field

raisins 1 box

about 2000 calories.

 

 

B: 2 packets maple/brown sugar oatmeal with 1 cup vanilla soy milk (420)

am: 3/4cup vanilla yogurt 1/2cup strawberries (180)

L: 1cup pasta, 1/4 cup cheese, sauce, veggies, soy meat (500)

aft: balance bar (200)

Dinner: Amy's frozen entree and dessert (500)

pm: chocolate, pudding, icecream etc.  (300)

2000.. I'm up from 1500 last week and I'm really scared... I need all the support I can get!  I just keep telling myself to follow the meal plan or go inpatient... those are my options.  Started at 84#s 2 weeks ago and gained 1# a week...now I'm 86

 

I'm in treatment right now, and this is my meal plan (it's kind of weird)

Breakfast:  (dairy + 5 items) apple, 4 oz juice, 2 servings cereal, yogurt, 2% milk

Lunch:  (3 oz protein, 2 starch, 1 veg, 1 extra item, 1 sweet dessert, 1 caloric beverage) 3 oz chicken, 1/2 c rice, bread w/ butter, salad w/ dressing, fruit, gingerale, 1/2 c ice cream

Dinner:  (same as lunch) Veggie burger with broccoli, fruit, jello, salad w/ dressing, gingerale

Snack:  (1 item + caloric beverage) pretzels & 4 oz juice

They will add up to 4 Ensure Pluses per day.  I don't like this meal plan very much :(

Looks like you've got loads of useful advise here alredy but I'll post anyway! Breakfast: (now i know this is when I am hungriest usually so i totally go with it lol) - 2 pieces of WW toast with beans and cheese, a banana, melon, glass of chocolate milk

S:Some sort of fruit with toast or nuts

L: Pitta or wrap with a fat and protein(e.g. chiken, hummus and cucumber or something), a yogurt with granola, grapes maybe

S: A fruit with PB (banana usually) or cereal :)

D: Lots of protein and carbs : Tuna cheesy pasta for example with greens

S:Probabaly muesli with added dried fruits or a PB sandwich

Sample Menu:

 

Breakfast

Cereals/Bread: 3 pancakes with Syrup (2 T)

Dairy (select one): 1 cup milk : 1/2 cup cottage cheese : 1 cup yogurt

Fruits (select one): 1 box raisins (about 1/4 cup actually) : 1 cup orange juice

Fats (select two): 1 Tbsp. Almonds : 1 Tbsp. Walnuts " 1 pkg. butter (about a half a tbsp.)

Additional condiments (optional): Jelly (jam)

Lunch

Entrees (select one): turkey sandwich (3 oz.) on 2 slices rye bread  : cheese sandwich (4 1/2 oz.) on 2 slices rye bread

Additional Starch: 1/2 cup tortilla chips (includes fat)

Dairy (select one): 1 cup milk : 1 cup yogurt

Vegetables (select one): 1 1/2 cup tossed salad (about 1 cup greens with 1/2 cup cut veggies) : 1 cup steamed veggies

Fruits (select one): 1 cup cranberry juice : 1 apple

Fats (select two): : 1 Tbsp. Dressing : 1 Tbsp. Peanut butter : 1 Tbsp. Mayo

Additional condiments (optional): salt : pepper : mustard

Dinner

Entrees (select one): Chicken strips(3 oz.) with Baked potato : Mozzarella Sticks (3 oz.) with Baked Potato

Dairy (select one): 1 cup milk : 1 cup chocolate milk

Vegetables (select one): : 1 cup green beans : 1 cup veggie soup

Fruits (select one): 1 cup apple juice : 1 cup pineapple chunks

Fats (select one): 1 pkg. butter : 2 Tbsp. Sour Cream : 1 Tbsp. dressing (honey mustard goes really well with this meal actually)

Additional condiments (optional): salt : pepper : 2 Tbsp. BBQ Sauce : Ketchup : 1/4 cup Marinara Sauce

 

Snacks add pretty much any food (aim for maybe at least 300 cal) in between Breakfast and lunch : lunch and dinner: or after dinner: or all of them.

Its really hard I know and I still struggle with every bite practically, heres my plan:

BREAKFAST: bowl of cereal (mixed of cherios, just right, crunchy nut clusters and crunchy nut toffee and yoghurt raisins)

2 slices of fruit toast with lots of margarine

 

MORNING TEA: V8 fruit anf vegetable juice or up and go chocolate. Banana oat bar or fruit cake

 

LUNCH: 2 slices of wholemeal seed bread toasted with tuna salad inside. Banana oat bar or fruit cake and 3 vanilla banana complan smoothies

 

AFTERNOON TEA: bowl of cereal again, same mixed as above althought sometimes I have milo cereal/

 

DINNER: Its what my mum makes but here is always meat, carbohydrates and fruits and vegetables. Tonight we had tandoori chicken with brocoli, carrots and rice.

 

SUPPER: Banana smoothie, chocolate milkshake

 

Hope this helps ans you start recovering :)

xx Aly

Ok so I think a few of the meal plans posted are very anorexic and nature.  I have been in intensive inpatient treatment forever now with anorexia and i AM STILL AN INPATIENT

Through it I've been able to concur my fears and really work to get my life on track

breakfast

4 exchanges

wednesday is bagel day (bagel with PB and fruit)

cereal with 2%milk fruit

2 baked goods a week so muffins equal 3 and add a fruit to make 4

Lunch

3 protiens, 2 starch, 1 fat - 2 slices of turkey on bread with mayo

3 fancy desserts a week and on other days have pudding and fruit or granola and fruit

snack should be about 300 calories aka chips chocolate bar BREAK THE FEAR

dinner 3 pro, 1 starch, 1 vege, 2 fats, and fruit aka chicken with rice and broc.

eve snack should be around 200 calories.

REMEMBER SOME DAYS WE HAVE MORE SOME DAYS WE HAVE LESS.  F CALORIE COUNTING AND MOVE ON TO MORE IMPORTANT THINGS IN YOUR LIFE!

EAT AT 8AM, 12PM, 3PM 5PM AND 9PM. START ON REGIMENTED TILL YOU CAN GET ON TRACK.  NOTE ALSO I AM ON 3 BOOST PLUS CALORIES A DAY AND STILL MISS GAINING WEIGHT...!!!!!!!!!! FIGHT