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How to Fit Everyday Meals Into Your Eating Disorder Recovery Meal Plan: Part 10

Posted Mar 15 2013 2:41am
One of the most common questions that I get asked from my eating disorder clients is  how normal meals at home can fit into an eating disorder recovery meal planTherefore, over the next 10 blog posts (this is post # 10), I will be breaking down 10 everyday meals into an exchange based eating disorder meal plan.

For example purposes, I will be using the same mock meal plan (and specific exchange system) that I provided in the blog post titled  Meal Plans for Eating Disorder Recovery. *Please remember that I am providing the following meal plan as an example only (as nutritional needs are based on multiple factors including gender, age, height, weight, and activity level). To determine an eating disorder recovery meal plan for your own individualized nutritional needs, visit a registered dietitian that specializes in eating disorder treatment.

Meal # 10 Salads



Lunch (2 grains, 2-4 oz protein, 1 fruit, 1 vegetable, 3-4 fats, 1 milk):

-salad with the following: 
  • greens and various other vegetables to your liking (1 vegetable)
  • grilled chicken breast or Morning Star vegetarian chicken strips (2-4 ounces protein, 0-1 fats)
  • 1/4 cup cheese of your liking (1 fat)
  • 1/4 cup dried fruit or 1/2 cup chopped fresh fruit (1 fruit)
  • 1/4 cup black beans (1/2 grain)
  • 1/4 cup croutons (1/2 grain)
  • 2 Tablespoons regular salad dressing or 4 Tablespoons light salad dressing (2 fats)
-3/4 cup broth based soup (1 grain)
-1 cup skim milk (1 milk)


Dinner (3 grains, 2-4 oz protein, 1 vegetable, 3-4 fats, 1 milk):

-salad with the following: 
  • greens and various other vegetables to your liking (1 vegetable)
  • grilled chicken breast or Morning Star vegetarian chicken strips (2-4 ounces protein, 0-1 fats)
  • 1/4 cup cheese to your liking (1 fat)
  • 1/4 cup black beans (1/2 grain)
  • 1/4 cup croutons (1/2 grain)
  • 2 Tablespoons regular salad dressing or 4 Tablespoons light salad dressing (2 fats)
-1 1/2 cup broth based soup (2 grains)
-1 cup skim milk (1 milk)
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