Recovery Meal Planning (With FREE Meal Planning PDF)

Hello, blog! I wanted to share this free printable meal planner with y’all because, honestly, meal planning can be one of the hardest parts of recovery. Especially after leaving residential and IOP/PHP, I felt like I didn’t have a ton of support and skills to bring recovery into my real, everyday life. And real life (as we all know!) can be busy and overwhelming. I was fortunate to have my family alongside me every step of the way, but recovery is still something that you have to do for yourself and, at some point, by yourself. Recovery has to be a priority and I’ve found that the more I have specific things to help me along, the better and smoother my recovery actually is.

Having a meal plan helps me maintain my recovery and keep my mental space more clear- and I also know I’m not alone in that! So if you’d like to try having a specific meal planning sheet for yourself, download it HERE.

Before you start filling it out, though, here are a few things about meal planning and recovery:

Being flexible is a must

Too much of anything isn’t a good thing- even when it’s planning. A big part of recovery and letting go of diet culture is also learning to go with the flow. Using a meal planner as a tool versus a to-do list is crucial to this flexibility.

There is no “right” way to meal plan

Some people do really well meal planning and then prepping it so it’s ready to go, while for others this can either be really tedious or actually make them more food-focused in a not so good way. Everyone is different, so everyone’s recovery looks different. This is OKAY! It may take a few different methods to see what works best for you. You may like using my meal planning sheet, you may be fine going off whatever you buy from the store, or you may have a busy schedule and need to make meals and store them for your week. Whatever works, works.

Check-in with yourself

You may not always know what is working and what isn’t right away and your needs may also change. For example, when I’m at home and school most meals are made for me. I also usually have access to whatever groceries my family has or snacks at my dorm. When I’m living on my own, though, this will change and I’ll likely need to sync up an actual meal planner with a grocery list. Check-in with yourself frequently to make sure your needs are being met.

Talk to your therapist/dietitian/etc.

It’s always a good idea to let your treatment and/or support team know what you’re up to. Even something as simple as a meal planning sheet or app can turn out to be really amazing or not ideal for your recovery. Letting them know what you’re up to and why can help spark some helpful conversations.

I hope that if you do download the meal plan that it is helpful for you! Don’t forget to check out my free anxiety journal, recovery journal, and holiday coping plan. If you would like to leave a tip (in no way required, just helps me make more content) you can do so via Venmo @ CourtneySmith0314.

Photo courtesy of Pexels.

All content on RecovRoad is based on personal experiences, research, and ideas. Please do not repost/share without credit and be aware that nothing on this blog takes the place of professional help. This is also a formal trigger warning: content about and relating to eating disorders may be triggering to survivors. Please see the “RESOURCES” tab, call the National Eating Disorders Association hotline at 800-931-2237, and remember to take care of yourself.


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