Eating disorders are complex mental health conditions that require a multidisciplinary approach to treatment. Along with therapy, medication, and other forms of medical intervention, nutrition plays a crucial role in the recovery process. It can be challenging to come up with healthy and satisfying meal ideas, especially when trying to overcome an eating disorder. This is why lunch, which is often eaten at work or school, can be a particularly tricky meal. In this blog post, we will explore some lunch ideas that can help individuals in eating disorder recovery meet their nutritional needs and feel satisfied.
- Sandwiches and Wraps Sandwiches and wraps are an easy and convenient option for lunch. You can customize them to include a variety of different ingredients, such as lean protein (chicken, turkey, tofu), vegetables, and healthy fats (avocado, hummus). Try to choose whole grain bread or wrap options to increase the fiber content of your meal. For some inspiration, check out this recipe for a Greek-inspired turkey wrap from Eating Well.
- Salads Salads are a great way to pack in lots of nutrients in one meal. Start with a base of leafy greens, and then add in other colorful vegetables and lean protein options (such as grilled chicken or tofu). Be sure to include some healthy fats, such as nuts or seeds, and a source of carbohydrates, such as whole grain croutons or quinoa. You can also experiment with different dressings to add flavor without going overboard on calories. This recipe for a spinach and chicken salad from Cooking Light is a great option to try.
- Soup Soup is a comforting and warming option for lunch. You can make a large batch of soup at the beginning of the week and portion it out for easy grab-and-go meals. Choose soups that are broth-based rather than cream-based to keep the calorie count lower. Look for soups that include a variety of vegetables and lean protein options, such as this recipe for chicken and vegetable soup from Taste of Home.
- Snack Plates Sometimes, when in eating disorder recovery, it can be helpful to eat several small meals throughout the day rather than three larger ones. Snack plates are a great option for this approach. Choose a variety of small snacks that include a mix of protein, fiber, and healthy fats. Examples could include a hard-boiled egg, carrots and hummus, an apple with almond butter, and a small handful of nuts.
It’s important to remember that everyone’s nutritional needs are different, and what works for one person may not work for another. These lunch ideas are just a starting point for individuals in eating disorder recovery who are looking for healthy and satisfying meal options. It’s important to work with a registered dietitian who specializes in eating disorders to develop an individualized meal plan that meets your unique needs and goals.
If you or someone you know is struggling with an eating disorder, it’s important to seek professional help. The National Eating Disorders Association (NEDA) provides resources and support for individuals and their loved ones.