Food addiction and eating disorders are life threatening and require special treatment. If you are struggling please reach out to a qualified professional with a registered dietician.
When struggling from food addiction or any form of disordered eating it’s common to lose connection with hunger and satiety signals. Having a structured meal plan can give comfort and reassurance with eating an appropriate amount of food. The food plan below illustrates a structured food plan with a minimum amount food from each food group. Height, weight, gender and activity all contribute to daily requirements and food needs to be added for individual differences.
| Breakfast (minimum daily) | Lunch (minimum daily) | Dinner (minimum daily) | Ideas for Snack/Mini Meal as Needed |
| 1 grain/starch serving | 1 grain/starch serving | 1 grain/starch serving | 1 protein serving + 1 vegetable serving |
| 1 protein servings | 1 protein servings | 1 protein servings | 1 grain/starch serving + 1 fat serving |
| 1½ fruit serving | 3-4 vegetable servings | 3-4 vegetable servings | 1 grain/starch serving + 1 vegetable serving |
| 1 fat serving | 1½ fruit serving | 1 fruit serving + 1 fat serving |
Standard Measurements
To support optimal health, recommended by Brenda Davis, registered plant based dietitian.
| Grain/Starch (3+ serving per day) 1 oz dry grain/cereal/bread = 1 serving 4 oz cooked grain = 1 serving 6 oz potato = 1 serving 2 oz dry pasta = 1 serving Protein (3+ servings per day) 4 oz legumes (beans/lentils) = 1 serving 3 oz tofu/tempeh = 1 serving 2 oz dried soy curls = 1 serving Vegetables (7+ servings per day) 3 oz leafy greens = 1 serving 4 oz raw/cooked vegetables = 1 serving Fruit (3+ per servings day) 4 oz fruit = 1 serving Fat (1+ servings per day) .5 oz coconut oil/fats = 1 serving 1.2 oz (18 g) olives = 1 serving 1.7 oz (50 g) avocado = 1 serving 1 oz dried coconut = 1 serving 1 oz all nuts/seeds/flax/chia/tahini/nut butters = 1 serving |