One of the tools of my overeating recovery program is having a food plan. There’s such a paradox in having a food plan. It seems like it would be restrictive and make me think about food more, not less. However, having a plan in place is what freed me. I write my food down and then I don’t have to think about it the rest of the day. I’m following the food plan prescribed by Kay Sheppard. Here’s what my plan looks like:

Breakfast - 4 oz protein, 1 C dairy, 6 oz fruit, 1 C grain
Lunch - 4 oz protein, 2 C cooked vegetables, 1 C starch, 1 1/2 tsp fat
Dinner - 4 oz protein, 2 C raw vegetables, 1 C starch, 1 1/2 tsp fat
Snack - 1 C dairy, 6 oz fruit

So here’s what a typical day looks like with actual foods:

Breakfast - 2 eggs, 1 C yogurt, 6 oz pineapple, 1/2 C raw oatbran
Lunch - 4 oz chicken, 1 C brown rice, 2 C cooked broccoli, 1 1/2 tsp olive oil
Dinner - 8 oz tofu (tofu portions are doubled), 8 oz baked potato, 2 C salad, 1 1/2 tsp olive oil
Snack - 1/2 C cottage cheese (cottage cheese portions are halved), 6 oz blueberries

I use a digital food scale, measuring cups and spoons for every meal. It keeps me honest and keeps the food clean.