binge eating recovery meal plan

Embarking on a journey towards recovery from binge eating disorder is a courageous step towards reclaiming control over your relationship with food and your body. While therapy and support groups play crucial roles in this process, establishing a balanced and nourishing meal plan is equally essential. This blog post will explore the key components of a binge eating recovery meal plan to support physical and mental health and promote healing.

Understanding Binge Eating Disorder:

Binge eating disorder (BED) is characterized by recurrent episodes of consuming large quantities of food in a short period, accompanied by a sense of loss of control and feelings of guilt or shame. It is essential to approach recovery with compassion and patience, recognizing that healing takes time and may involve setbacks along the way.

Building a Balanced Meal Plan:

A binge eating recovery meal plan focuses on cultivating a healthy relationship with food while addressing nutritional needs. Here are some guidelines to consider when creating your meal plan:

  • Regular Meal Timing: Aim to eat at regular intervals throughout the day to stabilize blood sugar levels and prevent extreme hunger, which can trigger binge episodes.
  • Balanced Macronutrients: Include a balance of carbohydrates, protein, and healthy fats in each meal to promote satiety and sustain energy.
  • Mindful Eating Practices: Practice mindful eating by paying attention to hunger and fullness cues, savoring each bite, and avoiding distractions while eating.
  • Variety and Flexibility: Incorporate a diverse range of foods from all food groups to ensure adequate nutrient intake and prevent feelings of deprivation.
  • Supportive Environment: Surround yourself with supportive individuals who understand your journey and offer encouragement without judgment.

Consumption of 5-6 smaller meals spread throughout the day can be effective for abstaining from binge behavior. Our mantra is “never hungry, never full” and focuses on staying well-fed and well-nourished throughout the day. Many binge eaters have poor consumption of one or more food groups, and it is critical to include food from all food groups daily to ensure a full range of vitamins and minerals. At Nutrition In Recovery, we utilize the following six food groups:

  • Fruits
  • Vegetables
  • Grains
  • Dairy (or dairy alternatives)
  • Protein (or protein alternatives)
  • Beans/Nuts/Seeds

As you may have noticed, beans, nuts, and seeds are so important that they have been given their own food group!

Sample Meal Ideas:

Here are some sample meal ideas to inspire your binge eating recovery meal plan:

  • Breakfast: Greek yogurt with fresh fruit and granola
  • Snack: Hummus with sliced vegetables
  • Lunch: Quinoa salad with mixed greens, grilled chicken, avocado, and balsamic vinaigrette
  • Snack: Apple slices with almond butter
  • Dinner: Baked salmon with roasted vegetables and baked potato 
  • Dessert: Dark chocolate squares with berries

Remember to tailor your meal plan to suit your individual preferences, dietary needs, and lifestyle.

What about Meals and Snacks for those with a Binge Eating Disorder?

Each meal or snack should contain at least three of the six food groups. Meals that have four or five food groups are even better! All meals and snacks will contain protein, fat, and fibrous carbohydrate. The meal or snack is imbalanced if these elements are not present. Secret weapons for staying “well-fed and well-nourished” include:

  • Organic Berries (fiber and phytochemicals)
  • Raw Vegetables (dip these in hummus or nut butter)
  • 100% Whole Grains (let’s talk about cooking!)
  • Organic Dairy (full-fat) or dairy alternatives
  • Meat and Fish (vegetarian protein works, too!)
  • Sprouted Beans (canned works, too!)
  • Unsalted Nuts (secret weapon)
  • Chia Seeds (soak these first and sip as a beverage)

While some people need a structured food plan, others respond better to a “non-diet approach.” Some people need to stop trying to lose weight to recover from Binge Eating Disorder. One size does not fit all, and nutritional needs should always be assessed individually. Make an appointment to find out what your needs are!

How is Food Addiction Connected to Binge Eating Disorder?

According to recent research, more than half of patients with Binge Eating Disorder (BED) meet the criteria for Food Addiction. These findings suggest that the type of food being consumed is a significant contributor to binge eating. In other words, for more than half of those with BED, it is not solely related to “underlying issues” but also related to the addictive potential of certain foods. Identifying which foods trigger abnormal physical reactions such as cravings is vital. Foods that have the most addictive potential are usually a combination of:

  • Refined grains
  • Added sugars
  • Artificial sweeteners
  • Artificial flavors
  • Added salts
  • Added fats
  • Caffeine

Can you Help me to Recover from Binge Eating Disorder?

Nutrition In Recovery provides the highest nutritional care to those suffering from food-related issues. We work with a highly qualified professional team to ensure all your needs are being addressed. Contact us today for a free chat!

Recovering from binge eating disorder is a journey that requires patience, self-compassion, and support. By implementing a balanced and nourishing meal plan, you can cultivate a healthier relationship with food and take meaningful steps toward healing. Remember that progress may be gradual, but every small victory is a step in the right direction toward a life of freedom and fulfillment.

Dr. David Wiss became a Registered Dietitian Nutritionist (RDN) in 2013 and founded Nutrition in Recovery, a group practice of RDNs specializing in treating eating and substance use disorders. In 2017, David received the “Excellence in Practice” award at the National Food and Nutrition Conference and Expo. The California Academy of Nutrition and Dietetics awarded him the “Emerging Dietetic Leader Award” in 2020. He earned his Ph.D. from UCLA’s Fielding School of Public Health in the Community Health Sciences department (with a minor in Health Psychology) by investigating the links between adverse childhood experiences and various mental health outcomes among socially disadvantaged men. His treatment philosophy is based on a biopsychosocial model which incorporates an understanding of biological mechanisms, psychological underpinnings, and contextual factors that integrate the social determinants of health. Wise Mind Nutrition is an app-based interactive treatment program available for download now -

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