Q: What and how do you eat these days?
A: I follow a meal plan given to me by my eating disorder sports dietitian. However, there is flexibility with it now (which my dietitian encourages).
When I was first in recovery, I used the meal plan to give me structure and a routine. Now I understand my hunger and cravings enough (thanks to my dietitian!!) to change the portion sizes of each macronutrient in my meals daily, as needed.
I follow a schedule of breakfast, lunch, and dinner with two snacks, but some days I may eat less if I’m just not as hungry (following my body signals which I’ve learned with time–not the eating disorder signals). Other days I’ll add in an extra meal (often on long run days when I’m ravenous). Each meal usually includes a fat, protein, carb, fruit, and vegetable.
Keep in mind that there were changes along the way as I recovered, and I improved little by little. I’m still improving and learning. I make sure to eat until I am full and satisfied. So far these meals (below) have worked well for me as a runner and as someone recovering from an eating disorder: