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 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 is structured with minimum servings and will need to be tailored to your needs. Height, weight, activity level and gender are all factors. It’s important to add enough food to meet individual needs and satiety. Use the chart underneath the food plan, as a guide as to which food categories to increase additional servings. To avoid impulse eating, plan meals the evening before.
| Breakfast | Lunch | Dinner | 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
(advised by Brenda Davis, registered plant based dietitian to support optimal health)
| 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 |