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
Before using fitness devices and apps, ask yourself whether your motive is related to body dissatisfaction or health. Being self-aware of your feelings can help you recognize if using a health tracker is impacting you in a positive or negative way. If you notice that you are obsessed with tracking and it is interfering with your life, you may want to listen to your body instead. Your body has the ability to tell you what foods and movements feel right for you. When you implement mindful eating and movement, these parts of your life become much more flexible and enjoyable.