How to Use Meal Planning to Moderate Food Intake to Assist in Recovery From Binge Eating Disorder

Published On: June 9, 2022Categories: Eating Disorders, Recovery

Healing from an eating disorder has many challenges, and figuring out what to eat and when to eat it is one of the toughest among them. If you’re been diagnosed with binge eating disorder—meaning you consume large amounts of food and feel an inability to stop—you may need a diet plan for binge eating disorder recovery.

In this article we’ll share why meal planning can help you heal from eating disorders as well as other motivating perks of meal planning, a sample meal plan and nutritious snacks to help you balance your food intake.

Keep in mind that this article should not be taken as medical advice. A registered dietician should help you personalize your food for your needs. This information can simply be used as a launch point for brainstorming a holistic diet.

Why meal planning is important to recovery

Meal planning for binge eating disorder recovery is a tool that is used by therapists and nutritionists in recovery programs, and you can take advantage of it, too. There are several pros to carefully scheduling and organizing your meals.

First, when you diet plan for binge eating disorder, you’ll learn to moderate your meals. Pre-planning gives you perspective to objectively consider how much food is appropriate for each meal and shop accordingly. You won’t have a hoard of unhealthy food accessible when triggers to binge strike because each food is reserved for a purpose.

You’ll also be able to more clearly limit the amount of unhealthy foods that you purchase. While it’s OK to balance your diet with occasional desserts and comfort foods, meal planning prevents you from over-indulging on a frequent basis in foods that are high in carbs, fat or sugar.

Many individuals find that meal planning also allows them to enjoy food again. One of the effects of eating disorders is that food can become a trigger. Meal planning can reverse this negative association so you can take pleasure in food without the guilt that follows.

Other benefits of meal planning

Meal planning has plenty of perks, and the longer you do it the easier it becomes. Here are some added pros to creating a diet plan for binge eating disorder:

  • It’s less wasteful: when you meal plan you only purchase the ingredients you need in the right quantity, so you’re not throwing away food that’s gone bad at the end of the week
  • It’s easier on your wallet: because you’re not buying food that you’ll end up throwing away, you aren’t throwing your hard-earned money away, either
  • You can make better food: many people who meal plan find that they are able to make more complex and exciting recipes because they are able to think ahead and get those fun ingredients to make your diet extra tasty
  • Your diet will be more diverse: when you think ahead about your diet plan for binge eating disorder, you’ll generally be planning a week or more at a time. This means you’ll be able to see the bigger picture of what you’re eating and add a variety of flavors and nutrients

Sample meal plan for binge eating disorder recovery

Looking for a diet plan for binge eating disorder recovery can leave you unsatisfied when you don’t find specific examples of what to put on your plate. Don’t look any further— try this meal plan this week.


Breakfast: Scrambled eggs and strawberries

Lunch: BLT turkey wrap

Dinner: Chicken parmesan with spaghetti


Breakfast: Blueberry pancakes with yogurt

Lunch: Southwest quinoa salad

Dinner: Tacos


Breakfast: Avocado toast and a banana

Lunch: Greek salad

Dinner: Sautéed veggies and rice


Breakfast: Breakfast sandwich with eggs and bacon

Lunch: Chickpea and black bean salad

Dinner: Baked potatoes, meatloaf and a salad


Breakfast: Oatmeal with apple slices

Lunch: Chicken salad

Dinner: Salmon and veggies


Breakfast: Eggs and hashbrowns

Lunch: Tuna lettuce wrap

Dinner: Baked feta pasta


Breakfast: French toast and raspberries

Lunch: Mediterranean sandwich

Dinner: Spinach stuffed chicken

Meal planning can help you spread out your intake of carbs, protein, healthy fats and more. You can also schedule in a few desserts during the week with the approval of your nutritionist.

Snack ideas for binge eating disorder recovery

When you’re recovering from an eating disorder, it’s important to let your body tune you in when it’s hungry. Re-learning to answer these cues means you’ll want a stock of nutritious snack options that leave you feeling satisfied, not stuffed. Here are some wholesome snack ideas that keep your diet balanced:

  • Celery and peanut butter
  • Carrots and hummus
  • Cherry tomatoes and guacamole
  • Pita and tzatziki dip
  • Apple with cheese cubes
  • Orange slices
  • Grapes and almonds
  • Baked peaches with honey
  • Hard-boiled eggs with salt and pepper
  • Toast with jam
  • Rice cakes and a fruit spread
  • Popcorn
  • Cottage cheese
  • Yogurt with granola
  • Caprese salad
  • Edamame with soy sauce
  • Dried fruit
  • Banana with almond butter

When you’re in recovery for binge eating disorder, it’s important to remember that balance is key. Meal planning can help you see the whole scope of your meals for a week at a time so that you can ensure you’re getting what you need without eating too much.

If you need help navigating the tricky task of organizing your meals, reach out to Tapestry. Make intrinsic change for lasting recovery by calling today to schedule an appointment.

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