Can someone please tel me what to eat!!

[oneday123]

So cut a very long story short, had bulimia and anorexia for 15 years, had lots of treatment and the underlying reasons I have fully dealt with. The problem is after years and years of basically screwed up eating I literally don’t know what to eat in a day! Iv seen a few dietitians, and in some ways they have been helpful but they don’t get it when I say can you just tell me what to eat. I literally mean what exactly to eat! Like they say ‘carbs, fat, fruit or veg and protein with each meal’ but I’m like but what?! Reading this back I see that it sounds so stupid but trying to decide what to eat is so stressful for me. Can anyone give me a few days worth of eating plan?

What is your tdee?

tdeecalculator.net/

Typical meal for instance,
breakfast : scrambled eggs with wholemeal toast
Lunch : chicken avocado salad , sandwich
Tea: chicken / salmon / red meat with another such as pasta potatoes etc

Seems a lot I know but good place to start.
Protein is chicken / tuna / meats
the pasta / rice / etc ( the add ons to meals)

The easy way to think is proteins should be the bigger portion, next the carbs then the veg.
Little and often helped with me, training your Brain is a massive element of it!

What sort of foods do you like and are happy to eat? There isn't much point telling you what we eat if it repels you. I would say try and sort out some breakfast/lunch/dinner ideas you can cope with and build from there. I like poached egg and avocado for breakfast, soup for lunch and a bigger dinner - stir fry, risotto, fajitas etc.

Hi so sorry to hear of your struggles.breakfast any fruit,cereal ,yoghurt toast,bacon egg,lunch could be any sandwich maybe salad ,omelette beans on toast,dinner any meat jkt potato.fish roast/ boiled veg,hope that helps.all the best.x

Hi so sorry to hear of your struggles.breakfast any fruit,cereal ,yoghurt toast,bacon egg,lunch could be any sandwich maybe salad ,omelette beans on toast,dinner any meat jkt potato.fish roast/ boiled veg,hope that helps.all the best.x

I totally identify..Had both for 20 yrs...Now have to be ultra careful not to relapse...Means never feeling too full...Or too empty for that matter....Tend to graze frequently during day, no proper meals apart from good breakfast. Guilty that kids witness disordered eating...But worse if it was out of hand and restricting / purging...Haven't purged for over 8 years so need to keep strong...But my triggers are feeling even slightly full. I don't have any 'no way' foods just now..I eat what i like...But am really careful on quantity. ☹️

I commend you on your recovery!

However I feel like ransoms on the internet are not best placed to tell you what to eat... could you ask your GP to give you a meal plan?

You want to consume a good balance of fresh food and exercise and of a good number of calories.

But what that looks like for you, I don’t know.

Be careful.

Well done for addressing your eating disorders, OP.
Today I ate:
Breakfast: Cereal with milk and yogurt
Snack: Banana
Lunch: Jacket potato with tuna, side salad, apple.
Snack: Cereal bar
Dinner: Pasta with brussels sprouts and bacon.
It's not necessarily an exemplary meal plan (bit carb-heavy and I don't hit my 5-a-day) but I don't think it's terrible.

A bit more detail would help us make more useful / tailored suggestions. If you're working, do you do office hours or shifts? How much time do you have in the morning for breakfast? Would you prefer to take a packed lunch or buy something?

Thank you for your replies, I work odd hours, start late (about 11) and finish late (about 10ish) but have a 2 hour break in the middle. I’m actually not fussy anymore, since getting a grip on the things in my head I realised I actually like most things (during the bad times I only had a handful of things I thought I liked) Runningtothesea I am the same- if I’m too full it’s awful but if I’m too hungry I panic!
I don’t have any kiddies so luckily can just think of myself around mealtimes. It’s odd because I understand a balanced diet etc it’s just I think choices that stress me out. I think if I just had a few days of meals I could stick with them then slowly add to it and I guess it would then become normal to just have what I want.

Just looked up my tdee it’s 1600

If you can afford it, a typical 400g ready meal might help you to get a feel for a good portion size. It might work with your odd work hours, too. The M&S balanced for you meals work well as complete meals.

www.eatingwell.com/article/287726/7-day-diet-meal-plan-to-lose-weight-1600-calories/

Here you go, they are well balanced and include all the weights and methods.

This is perfect, thank you

I know it sounds a bit counterproductive but Weightwatchers has been fab for me. I’ve always had really disordered eating but it went the other way over the last few years and I was obese.

Although I am losing weight on WW you can do it for maintenance, and it’s given me lots of brilliant ideas for meal plans and snacks. I’ve found it’s much more about health than weight loss, so if it’s not a trigger for you I wonder if it might be an idea?

I was SHIT at food ideas so either binged or fasted really and this has been a game changer. If the idea is completely wrong for you then I apologise and please ignore me.

I know it’s hard sometimes and I completely, completely hear you and find the ambiguous response from professionals so difficult to deal with. Sometimes I plead with my DH just to make dinner as it makes me so anxious to decide and I just don’t know. Even though I have been recommended to have 3 x meals and 2 x snacks I usually skip breakfast and have a protein shake with fruit and milk for lunch then a big meal at home with DH in evening this could be:
Spag Bol
Chilli and tacos
Chicken stew
Piri piri chicken flatbreads
Prawn cocktail
I also occasionally have after dinner snacks for example crisps (quavers), popcorn or a g n t. I know this isn’t “perfect” but it’s what keeps me on an even keel. Good luck on your journey x