The Plate-by-Plate Approach for Eating Disorder Meal Planning: Free Download!
Planning meals during eating disorder recovery can be overwhelming. It’s easy to get caught up in spiraling thoughts about types and amounts of food. Having a flexible plan can help lower anxiety and support you through one meal or snack at a time. The Plate-by-Plate Approach is a method from Casey Crosbie, RD, CED-S, and Wendy Sterling, MS, RD, CSSD, CEDS-S, to simplify eating during eating disorder recovery. No numbers and no measuring required!
Plate-by-plate approach for eating disorder meal planning
The Plate-by-Plate Approach starts with a 10-inch plate for each meal. Aim to cover about half the plate with grains or starches, such as bread, rice, pasta, or potatoes. Fill a quarter of the plate with protein foods. Excellent protein sources include animal sources, such as meat, fish, poultry, and eggs, as well as plant sources, like beans, tofu, or tempeh. Complete the last quarter of the plate with fruits or vegetables, cooked or raw. On the side, add a cup/glass of dairy, such as milk, yogurt, or ice cream. Add two fats to your plate with avocado, nut/seed butter, mayonnaise, hummus, or other dressings/dips.
Save or print this free download of the Plate-by-Plate Approach to help you or a loved one stay nourished through recovery today!
This blog post and download were created by our intern Caroline O’Donnell
Plate-by-Plate Approach to Eating Disorder Meal Planning - Free Download, Dallas Nutritional Counseling, Eating Disorder Specialist
New Group Starting! Virtual College Athlete Support Group: Dallas Nutritional Counseling is currently accepting interest forms for our College Athlete Nutrition Support Group. The group will start at the beginning of the Spring semester and run for 8 weeks January through March.