When struggling from any form of disordered eating it’s common to lose connection with hunger and satiety signals. Using a balanced meal plan can give reassurance that an adequate amount of food as well as nutritional needs are met. It’s also important to space meals every 3-4 hours to keep blood sugar stable. The food plans below are examples of how to get started. Personal daily food requirements will vary depending on age, gender, height, and activity. To recover from any type of disordered eating it’s crucial to eat enough to meet personal needs.
This food plan does not replace a one-on-one relationship with a qualified health care professional.
| Breakfast (min. daily) | Lunch (min. daily) | Dinner (min. daily) | Mini Meal (as needed) |
| 1 grain/starch serving | 1 grain/starch serving | 1 grain/starch serving | 1 protein serving + 1 vegetable serving |
| 1 protein serving | 1 protein serving | 1 protein serving | 1 grain/starch serving + 1 fat serving |
| 1½ fruit servings | 3-4 vegetable servings | 3-4 vegetable servings | 1 grain/starch serving + 1 vegetable serving |
| 1 fat serving | 1½ fruit servings | 1 fruit serving + 1 fat serving |
Plant Based Food Guide for 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 (about 4-5 oz cooked) = 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 1 oz nuts/seeds/nut butters = 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 |