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 plan. Therefore, over the next 10 blog posts (this is post # 6), 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 # 6 Fish
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Lunch (2 grains, 2-4 oz protein, 1 fruit, 1 vegetable, 3-4 fats, 1 milk):
-marinated tilapia filet (2-4 ounces protein, 1 fat)
-1 cup quinoa seasoned and tossed in 1 teaspoon olive oil (2 grains, 1 fat)
-1/2 cup sauteed fresh bell peppers and onions (1 vegetable, 1 fat)
-1 mango (1 fruit)
-1 cup skim milk (1 milk)
Dinner (3 grains, 2-4 oz protein, 1 vegetable, 3-4 fats, 1 milk):
-marinated tilapia filet (2-4 ounces protein, 1 fat)
-1 cup quinoa seasoned and tossed in 1 teaspoon olive oil (2 grains, 1 fat)
-1 dinner roll with 1 teaspoon butter or 1 Tablespoon butter substitute (1 grain, 1 fat)
-1/2 cup sauteed fresh bell peppers and onions (1 vegetable, 1 fat)
-1 cup skim milk (1 milk)![]()
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 # 6 Fish
Lunch (2 grains, 2-4 oz protein, 1 fruit, 1 vegetable, 3-4 fats, 1 milk):
-marinated tilapia filet (2-4 ounces protein, 1 fat)
-1 cup quinoa seasoned and tossed in 1 teaspoon olive oil (2 grains, 1 fat)
-1/2 cup sauteed fresh bell peppers and onions (1 vegetable, 1 fat)
-1 mango (1 fruit)
-1 cup skim milk (1 milk)
Dinner (3 grains, 2-4 oz protein, 1 vegetable, 3-4 fats, 1 milk):
-marinated tilapia filet (2-4 ounces protein, 1 fat)
-1 cup quinoa seasoned and tossed in 1 teaspoon olive oil (2 grains, 1 fat)
-1 dinner roll with 1 teaspoon butter or 1 Tablespoon butter substitute (1 grain, 1 fat)
-1/2 cup sauteed fresh bell peppers and onions (1 vegetable, 1 fat)
-1 cup skim milk (1 milk)