Following a Recovery Meal Plan | How much to eat?
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- Опубліковано 28 вер 2024
- Hey guys,
If there was one recovery question I get asked more than anything else in my instagram DMs it would be "how much should I be eating?"
Whilst nobody can truly answer this question for you (you should listen to your own internal hunger cues), the 3 meal & 3 plan meal plan structure is at least the MINIMUM you should be having in recovery. Ok, the MINIMUM. If you are still hungry eating 3 meals & 3 snacks, you should definitely have more.
But I hope this helps at least set the minimum necessary amount. I also took some common safe foods and incorporated them in a substantial way so I hope this helps :)
(p.s. this isn't a full what i eat in a day, just an example of the meal plan)
All my love,
Milly xxx
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-------------- ED RECOVERY RESOURCES --------------
UA-camRS:
Tabitha Farrar: / tabithafarrar
Hat DID Beat this: / @hatdidbeatthis7379
Abbey Sharp: / abbeysharpabbeyskitchen
Linda Sun: / @lindasunyt
Ro Recovery: / romitchell
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Surina: @gainswithsurina3768
Millie: @MillieisRecovering
Healing Ki: @healing.ki
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Han: @hannahfightsthis
Imee: @im_powering
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Lila: @fullyrecovering
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Bobby: @bobbykazz
@_youve_got_this_
GUIDES/SELF-HELP RESOURCES:
Tabitha Farrar's book - Rehabilitate, Rewire, Recover!
CCI Self-Help Guides - www.cci.health...
ive just started my recovery journey (like 4 days in) and i started crying 3 times watching this. im really struggling coming to terms with the fact its okay to put calories in my body and that i need more than i want to give myself. im trying really hard to tell myself its okay to eat and its okay to eat what i want to. im gonna buy myself a cake tomorrow and have a slice because i want to and i can. thank you for sharing your journey
Omg so proud of you for deciding to get the cake!
This just helped me so much! It’s so hard, especially Snacks through the day but we ain’t giving up! Thank you for your inspiration and motivation
I just started my anorexia recovery last week (second time trying to recover) and I'm really struggling so this is super helpful and comforting! Your videos really help me through my journey so thank you!!
I'm so proud of you! Best of luck on your journey, you got this! And I'm glad the videos have been helpful x always here to chat, if you need anything just shoot an insta DM at me
@@millyislivingThank you so much, that's super kind! I'll keep that in mind :)
O Just Going to ask How are you Now? ^-^ You dont have to answer. 🌹
Same! I’ve been in quasi recovery for so long and i feel like i don’t deserve to eat those foods because i am almost at a normal weight but i still restrict and limit my food choices a lot. It’s really hard and I am really struggling so this helped a lot!
This video was really helpful. Since I started recovery recently I always worry that I’m eating too much, I was also struggling with gaining back the weight I lost but this really helped. Thank you milly :)
i’m really glad it helped! remember that this is only the minimum and you should always aim to have extras 🫶🏻 especially as you progress, you will likely find you need a bit more to maintain your gains ❤️❤️
your channel makes me so happy. my problem isn’t restricting its binging but your meals still help showing good portion sizes and eating as an enjoyable experience like your videos where you try new foods to experiment and that it’s not got this power over us
I honestly don't understand the hype behind rice cakes. Never liked them before having an ed, and don't like them now either. Exception for the chocolate flavoured rice cakes, they're pretty nice.
Also, my favourite snack would be any pastry really. Like muffins, cupcakes, cake, croissants, donuts, macarons, etc
Same here! In Australia we don’t have the chocolate ones lol so they’re all a bit meh
haha, i like the chocolate ones too
Milly, thank you so much for this video! I love how your recovery plan is set up for *at least* 3 meals and 3 snacks (which I try to follow), and that you show us what you really eat, and why. It is so affirming to see someone eating every 3 hours-ish, 6x/day, and to see what and how much you eat. I especially appreciated your showing us the 4 rice cakes and different tasty toppings for variety. My meal plan includes 4 servings of starches for each 1/3 of the day (12 total, minimum), so it felt really affirming and supportive to see the 4 rice cakes in your snack. Thank you for sharing all of it with us. Very inspiring and supportive. Congratulations for choosing recovery and your dedication to it.
thank you so much for this truly informative comment and i’m so glad you found the video was helpful 🥰 i’m just going to add that i didn’t show absolutely everything i had on this day (for comparison reasons) so i probably ate even more than 6x that day hehe! 🥰❤️
@@millyisliving Ha! You're welcome, and I can understand it being hard to show how much one really eats. I can see wanting more than you had. In our weight and dieting obsessed, judgey culture, and especially for those of us with EDs, it takes lots of courage to show what one eats. Plus a lot of video work. Thank you again. My eating patterns have just made a big leap forward in improvement in the last 2 weeks or so. I can't believe eating more or less 6x/day, every 3 hours, is coming closer to reality, and every bit helps, including your video and seeing what you do.🤩 ❤💪
I started my recovery about 2 weeks ago. Thank you for posting inspirational videos! I have relapsed many times, but I'm confident in this recovery process. My fav snack atm would have to be my mom's homemade baguette with hummus.
Congratulations on starting recovery again. It will get easier with time and efforts. How fortunate your Mom makes homemade baguettes! Sounds delicious. My Mother made whole grain sourdough loaves each week, and they were delicious.
I starten my recovery just before the summer. It's so hard, but so worth it, I promise:)
Thank you for this helpful video. My currrent fave snacks are homemade energy balls, Deliciously Ella products (especially the chocolate coated almonds) and oatcakes or toast topped with peanut butter and banana. And I do love a brownie for a snack too!! Xxx
Thank you for watching!! I love your snack ideas - I've always wanted to try homemade energy balls
My favorite snack is pudding or ice cream. Your videos are what inspire me to recover from my eating disorder. Thank you so very much!
oh yum !! thank you for sharing and i’m so glad i can help! recovery is so scary but it’s so worth it 🫶🏻
the best meal support, was really struggling today and your videos always seem to make it that bit easier x 🥰
gah thank you angel, always here for you ofc x
your videos are so helpful to me as someone who has been in recovery for close to a year now! thanks
I'm so proud of you for choosing recovery!! I'm just over a year so we must have started around the same time
Thank you so much, this has really helped me. I’d love to see more of these videos because I always struggle to know what I should have in recovery❤️
I'm so glad that you found it helpful!! I am always in two minds whether to film these videos or not, since I don't want them to be compared (everyones needs will be different) but perhaps I can mix them into the filming schedule a bit more x
how i wish you were a friend in real life.
Fav snack - natural valley cereal bar peanut butter
i looove nature valley too!
Your the best milly!!! I would love to see a video with only new foods 😀
gahh! it’s being edited 😉🫶🏻
Thank you, this is very helpful !
So glad! Always here xx
loved the video and i think it can be v helpful for a lot of ppl
thank you so much!! i think the earrings were from amazon i won’t lie 😭 i got them back in 2020 🫶🏻
Hi just wanted to say you’re video was so helpful.
I find that I’m really struggling with times like scheduling
My therapist wants me to eat 5 small meals a day but it’s like
If I wake up at 9:00 I don’t want a snack at 10:00 - 11:30
Beacuase then I feel like I have to skip lunch.
It just fills me with anxiety do you have any tips?
Should I wake up earlier?
Btw I feel like it’s really hard to eat after I’ve had dinner so pick my 2 meals
Morning snack and Arfternoon
Congratulations on recovering and working with a therapist (T)! Sounds like you're really applying yourself to follow your T's advice and to recover. She would be the ideal person to ask this question to about scheduling. When I wake up at 9 am-ish, I deal with the same thing. Some ED dietitians recommend eating 5x/day, some 6x, or 7x.
In ED recovery, some RDs or Ts recommend the "Rule of 3s": 3 meals, 3 snacks, eating every 3 hours. I find it easiest to apply this because I can set out a plan of
B - 6 am
Sn - 9 am
L - noon
Sn - 3 pm
D - 6 pm
Sn - 9 pm
Bed: 9 - 10 pm. Sleep 9 or 10 pm - 6 am: 8 - 9 hours.
I don't know why some recommend 5x/day, because 6 is easier to schedule in sync with the rest of society, and is easy to follow on the clock. If the time is divisible by 3 on the clock, it's time to eat.
Anyway, it will help to know what schedule your T recommends, including for your wake-up time. Best wishes and good job!
my favorite snack is carrots and hummus :-)
So good!
I am living on apples and rice cakes xx
Are u vegan and since when?
No ahahah I'm just veggie
Ive been in recovery for around 6 months, but just a few weeks ago did i realize my fears were still getting to me and i wasnt really getting anywhere.. i even relapsed multiple times. But ive been watching more and more videos of my biggest inspirations to start my REAL recovery journey and just now i am starting my self love journey💕 its hard for me to get over my fears, especially because my ed is still telling me disordered thoughts such as i cant eat at certain times or i cant eat ice cream every day, or even that i cant have seconds or more than others. But i realize that none of that is true, and that i need to trust that my body will use the food i eat to its advantage. Thank you so much for helping me and plenty of others get through these hard times
Honestly, well done on the 6 months recovery. It doesn't matter how many up & downs you have, as long as you keep on it.
No recovery is ever straight forward. And the ED will keep popping up for some time, it's what we decide to do about it.
It's not easy and it's hard sitting/living with the uncomfortable sensations/feelings/thoughts.
You can do this xx
@@paulawhittaker3538 thank you so much💗
I am not ready for recovery yet. I can’t pretend that I am x
This is my plan rn! My parents control everything I eat rn and this is all so scary to me because I’m so early in. Thank you for posting :)
I moved out of home for uni a few days ago and have already fallen back into ed habits especially since im sharing a kitchen, trying to pull myself out of it in these early days, its weird trying to figure out when/what and how to eat like a normal person but seeing this video meal day plan is helpful so thankyou :)
Grateful for you Milly❤️❤️ This is so so helpful and I’m gonna try to incorporate this to help me in my recovery🥰🥰
You r so so inspirational and I’m so thankful for you💕
My favorite snack is peanut butter crackers or yogurt. I’ve tried to challenge myself with other snacks though.
My favorite snack is probably ice cream. I also like yogurt flips and trail mixes. Loved this video, thank you!!!
thanks milly!! always inspiring to watch🥰
thank you 🥺
Thank you Thank you Thank you. I have a question with a little TW, please don't feel obligated to read or answer. I am just throwing this out there because I want to eat but the ED is very loud in my head.
It's almost 9 pm and I can tell that I'm hungry from the burning pain in my stomach but is it not too late to eat a full meal? I remember as a child being told that eating after 6 pm is a big no no if you don't want to put on weight because the body stores the energy as fat. Does anyone know if this is true?
Heyy, as someone also struggling with an ED I want you to know that this is not true. Your body is not a clock! Right now that food is going towards fueling your organs and keeping you alive- you probably won't even see much weight change as it'll be internal. Remember to keep fighting x
You and your videos are such a save place to me! 🫶🏼Thank you so much for your effort and taking us along with you🤍
gah i’m so glad you find this a safe place ! that truly means so much to me 🫶🏻