Meal plan help

hawaiifittness
hawaiifittness Posts: 36 Member
edited November 26 in Food and Nutrition
My problem is I have no clue how to set a healthy meal plan I am trying to start my recovery from bulimia and binge eating. I have read have set meals and meal times can help a lot. I prelogged my food but my ideas only put me at like 900 calories which I see from reading posts is bad. I want to do this right!

Replies

  • tiptoethruthetulips
    tiptoethruthetulips Posts: 3,371 Member
    edited November 2015
    I had a quick look at one diary entry only, seems to be the latest entry.

    Make sure you are getting at least 2 to 3 teaspoons of good fats, milk hasn't been included in your breakfast I don't think? Lunch seems light one...maybe include a slice of bread or some yoghurt and nuts following tuna and veg.

    If milk has been included with your oats counts..maybe ensure that its full fat milk or have a slice of toast with your eggs.

    Avocado is good way to get some good fats plus boost the calorie count as is fruit, nuts, nut butter, seeds, yoghurt, good fats...(make your own dressing use olive oil) as well increasing serving sizes. Have fruit and yoghurt (or cottage cheese) as a snack. Other snacks could include nuts, cereal bars, etc.
  • hawaiifittness
    hawaiifittness Posts: 36 Member
    OK I will I have cottage cheese in the fridge maybe an 8 oz glass of milk in there somewhere all my fruit is frozen right now idk if that matters
  • RodaRose
    RodaRose Posts: 9,562 Member
    Have larger portions -- 6 oz of chicken, two cups rice, more veggies. Add butter or oil to your veggies.
  • socajam
    socajam Posts: 2,530 Member
    edited November 2015
    Eat some whole wheat pasta, brown rice, good quality bread, mixed vegetables instead of just carrots, plain yogurt with frozen banana/strawberry/mango - that's three servings of fruit right there. Sardines, beans, lentils the list is endless. Do a google search on some of these things and how to cook them. It's amazing the number of ways one can cook beans/lentils.
  • vivmom2014
    vivmom2014 Posts: 1,649 Member
    If you like pizza, you can buy individual naans to use as crust. Paint a thin layer of olive oil on the naan, season with a little salt. Then top with any vegetables that you love (tomatoes, peppers, mushrooms, broccoli, cauliflower, etc.) and nuts and mozzarella cheese, herbs -- meat, too, if you eat meat. Pop in a 400 degree oven for about 10 minutes. Really delicious and well rounded for nutrition.

    Stir fry dinners are great and nutritious (kind of heavy on prep - a lot of chopping, but you can buy stir fry vegetables in bags already cut), make some rice to go along, season with a little soy sauce. Buy some pre-made egg rolls to heat up.
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