Struggling with a food addiction is challenging, especially when you want to stay fit and healthy. While food is essential for our bodies, too much of it is a bad thing as well. That’s why it’s crucial to address any issues you have with food and learn how to change the way you see it. I did my research and created a food addict diet, which is meant as a lifestyle change with the way you eat and hopefully recover from the addiction.
Food Addicts Anonymous Meal Plan
This diet plan is just a starting point to help one live a healthier lifestyle. This is not meant as a diet but a lifestyle change in eating habits to regulate your eating and slowly remove the addiction.
I recommend that you start the day with one serving of protein, one grain or starchy vegetable, one fruit, and one dairy. Here are some examples:
- Two eggs with veggies, a serving of yogurt, and a glass of freshly-squeezed orange juice.
- Four to six ounces of lean meat or meat replacements like seitan and tofu are excellent sources of protein. Pair it with rice or vegetables.
- A cup of oatmeal with skim milk and berries is a filling option. If you want something quick, cold cereal (with fiber) and skim milk is another excellent choice.
Four hours after breakfast, have a light meal which should consist of one protein and a serving of cooked vegetables. Men can choose to add either one fruit or grain or starchy vegetable to their lunch. You can try these ideas:
Four ounces of white-meat chicken with sautéed broccoli (use olive oil for frying) and tomatoes
Four ounces of lean steak with steamed cauliflower and a small salad with a splash of olive oil
Four to six ounces of tofu sautéed with olive oil, carrots, cabbage, and onions.
Plan to have dinner five hours after consuming lunch, which should consist of a protein, one cooked and fresh vegetable, one grain (or starchy vegetable), and half a serving of oil. Here are some suggestions:
- Pasta salad with a lot of vegetables and shredded turkey.
- One serving of any grilled meat with a side of veggies (steamed), grains like rice, and a green salad with olive oil as dressing.
- A huge salad made of tuna (with a bit of oil), leafy greens, brown rice, and balsamic vinegar.
You can still have a snack or dessert four hours after dinner, which is considered as a metabolic adjustment. This snack should consist of one dairy or two ounces of any protein and one fruit. Go for any of the following:
- One serving of low-fat yogurt
- Cottage cheese with a handful of berries or melon
- One glass of milk served with an apple
- Low-fat cheese with grapes
Choose these healthy snacks before bedtime as they can also help improve sleep.
Extra Tips On Recovering From Food Addiction
Now that you have an adequate meal plan to help you get started, try these other tips to improve your overall health and lifestyle as you recover:
- Reach out for help with getting free resources or joining communities in your local area or online. Getting support from your loved ones will also help you fight the addiction.
- Throw out any trigger foods you are unable to portion out and begin with a non-trigger food plan.
- I recommend that you match a healthy diet with exercise, doing about an hour of light cardio every day. Start off with 10,000 steps and begin lifting weights to get in touch with your body while releasing happy hormones. You’ll also burn calories to help shed some fat, which is a huge plus.
- You may want to consider taking supplements to meet your body’s needs, such as stress relievers or other nutrients you lack that cause binging.
- Getting enough sleep is also crucial to curb any cravings and gain energy for exercise and work. Focus on getting seven to nine hours of sleep every night.
Wrapping It Up
Recovering from food addiction doesn’t mean you have to restrict yourself from what you want to eat. It means finding the balance and learning how to eat healthier. Thanks to a proper food addict diet and planning ahead, you’ll be able to stay satiated and curb cravings that have you binge.
Hopefully, this diet plan for the week is a great starting point for you to begin recovery. So don’t wait any longer and seek help for your food addiction, using ideas from this plan to guide you.
For those who have any questions or would like to share their tips and experiences on recovery, then comment down below. I would love to hear your thoughts.
My name is Layla, and I’m a writer at Howtonight.com – lifestyle blog which mostly focuses on health and nutrition, but we also publish articles related to pets, travel, and entertainment.