Weekly Food Planner

A weekly food planner

Rather than making impulsive decisions of what you are going to eat throughout each day it can help to plan in advance. A weekly planner can help remove forms of stress and anxiety associated with trying to figure out what you are going to eat.


Step 1.

Download the planner below.

Step 2.

Spend 20 minutes completing the planner, deciding what you would like to eat for your week.

Step 3.

Go shopping to make sure you have got all the required food.

Tips & Advice

Remember this is just a guideline. It doesn't matter if you don't follow the plan exactly or if you change it mid-week. It can be difficult to know what you will be in the mood to eat on Thursday when it's only Monday.

Remember you are trying to move away from your diet mentality. This means avoiding at all costs: food restricting, only eating certain foods because they are perhaps low fat or low carbs and having 'all or nothing thinking' - (whereby you THINK you blow your diet so binge).


If you find grocery shopping a triggering experience perhaps ask a friend to come along for moral support, or order your grocery’s online. 

menu_planner.pdf933.12 KB


Deirdre611's picture
I hear a lot of comments and

I hear a lot of comments and understand why some people don't like this idea; thinking of it too much like a diet or if you can't control the grocery buying, but I'd like you all to think of it this way. You can have one less thing to stress about in recovery, and if you're anything like me, you don't have to constantly think about your next meal. For those of you who can't control what food is in the house, you can simply write one starch, one protein, and one fat for each meal, along with fruit or vegetables if you wish to include those with each meal. This leaves the table open for anything really, as long as you incorporate those 3 food groups to insure satiety throughout the day. Just give it a try!

Breathe. Feel. Process. Let go.

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Anonymous's picture
I make so many (ridiculous)

I make so many (ridiculous) meal plans daily, feeling as though I owe it to myself to try and cut calories as much as possible (I'm trying to lose weight), while at the same time worrying that if I relax my "plan" which I have never been able to follow even for a day, I will screw up and binge uncontrollably like a monster (which I tend to do 6x a week) Talk about contradictory.
I don't like the idea of eating every 3 hours either, though I sometimes struggle to get through 1 hr without food if I have no distraction (I can be stuffed, but just distracted).

I think this plan sorts of "allows" me to think about food and plan what I'm going to eat, and to write down the amount I would like to eat and usually end up eating anyway but that also makes me feel bad eating and recording.

here goes a try I guess!

Anonymous's picture
I'm going to try this. Good

I'm going to try this. Good luck to all of you we are all partners in this battle

riseaboveit's picture
hi any suggestions

Hi I am looking for any suggestions or sample meal plans that work for those suffering from bulimia,thanks


Sunflower27's picture
Where is the downloadable weekly food planner?

I can 't find it in this page. Can someone help me out?

pinkgob's picture
It is definitely more

It is definitely more manageable to take it day by day


Angie Vldz
Angie Vldz's picture
i cant really do this because

i cant really do this because we dont really buy groceries. its nobodys fault. i buy my own groceries, fruits, cereal, veggies but i cant plan what im going to eat most of the time, i like the idea n im gonna try it but its kinda hard when most of the time we go to restaurants. i am eating, i have my healthy snacks n everytime i go out i ask for a salad or a soup. so thats how i plan things. i do some research on whats healthy n i ask for it.
its working for me, i think its a different kinda of meal plan.


emmalouise's picture
the meal plan

ok I know its a positive thing but i cant help but feel its too much like a diet. i think im at the stage now where i've been able to get my mind away from a dieting mentality. i dont think half about food exept for when im hungry or its time to start making dinner.i have become more aware of when my body feels hungry or when its full.i do still binge at night time though.i feel i may be going backwards if i start living day to day on a food schedule.I think im most scared of not sticking to it aswell then i will feel hopeless.it would be good if i still wasnt consciously aware of how much i was eating and how irratically i was eating.i dont know.


bubblechick543's picture

yea i tried this..it lasted one day and then i was just like pfft im still hungry and then i ended up over eating...but the time management element is def helpful liek with the timed 3 meals and snackage?

andrea13's picture
menu planner

all the times that i have planned and shopped for my meals then i become rigid and set myself up for failure. I believe in one day at a time or one meal at a time.

azula's picture
I cant do it!

I cant do it! I cant plan a full meal without feeling guilty or overeating. If i want to do this i have someone who checks if i stick to it but im too afraid to show anyone. I cant believe im so scared..!

izabella87's picture
Same here hon...

Hey Azula.. I understand how you feel. I wuld literally like someone to control my body and brain for me becase, even when its a salad, the moment i feel full I regret it and try to puke.. its really stupid but I wish we could help each other somehow.
Be Strong

Yrs of pain... I love life too much to give up on myself!

SoOverIt's picture
me too

i feel the exact same way ... i wish i had a partner in fighting this!

luluellabelle's picture
The plan

I feel good after making a meal plan for next week. Although I don't 100% trust myself to follow it as I am good at making excuses. I don't know whether it would be a good idea to share my meal plan with a friend or not. Whatever happens I will try my hardest not to beat myself up if I don't fully stick to it.

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The information provided in this website is for information purposes only. The information on this website is NOT a substitute for proper diagnosis, treatment or the provision of advice by an appropriate health professional. Please refer to the full disclaimer and copyright. If you do think you might suffer from an eating disorder, it is important that you talk to your General Practitioner, as there are many physical complications that can arise from being at an unhealthily low weight or from losing weight very quickly, or from purging. We advise you to seek professional help with working on an eating disorder.


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