Food Plans

In the interests of preventing copyright violations, I am in the process of rewriting this page.

When I first started program, my food plan was given to me by my sponsor. However, the reality is, there is no “one size fits all.”

Developing a food plan requires rigorous honesty and awareness about your trigger foods.

I abstain from eating flour, sugar, and wheat, in addition to other food restrictions due to health issues. I eat 3 weighed and measured meals a day, and any food changes I clear with another sister in recovery with long term abstinence. I feel liberated by my food plan. Everyday I feel so grateful to be free from the obsession to compulsively overeat.

Practically, I thought I would share on the blog how I measure my food portions:

Protein portion measurements:

4 oz meat/chicken/fish = 6 oz beans (including tofu) = 2 oz hard cheese = 2 oz nuts = 2 eggs = 8 oz milk or yogurt = 4 oz cottage cheese or farmer cheese

For Fruit:

2 oz dried fruit = 6 oz fruit

I also use the following guidelines for portion guidelines:

For grains:

1 oz uncooked grain = 4 oz cooked grain

For dry or uncooked protein:

1.5 oz raw beans = 6 oz cooked

5 oz raw chicken or meat = 4 oz cooked meat/chicken

For fats:

1/2 oz nuts = 1 fat = 1/2 oz fat

For vegetables:

10 oz. raw veggies = 8 oz cooked veggies

I thought I would share on the blog what I have learned about making adjustments to my food plan as I age and my metabolism slows down.

Among the things I have learned from my sisters in program:

  1. Whatever changes one makes need to be done slowly.

At this stage, if I drop my food too much or too fast, I have been told that my body will adjust (sigh) and then I will not know the effects of the choices that I am making.

Slow and steady wins the race.

  1. For me, I need to make choices that I can live with in the long run.

This requires honesty: what is really important for me?

So, for me, I made the decision to keep the structure of my meal plan but adjust my portion sizes.  This is a very personal decision.

Other people will make different choices.

I know we are not a diet and calories club, but I did calculate the calories per ounce of various food groups.

These are average measures. I will try to attach more specific measures for those who might be interested in a future post.

Fruit: 16 Calories per oz
Vegetable: 10
Beans: 30
Grain: 30
Animal protein: 50
Fat: 100

So, more is always being revealed!

In addition, level of activity also makes a difference. Exercise is a very important part of self-care. In fact, I consider it to be a necessary part of anyone’s wellness plan. I only wish that I did it more often.

I have known many sisters in recovery who as they age, they increase their level of activity and exercise, if nothing else, to speed up their metabolism. When I exercise, I feel so much better!

This is my latest version of my food plan:

90 day food plan ES&F

Here are diagrams to explain serving exchanges and how to create a healthy food plan:

Cooking For The Time Challenged food plans

The above document from, which is reposted with permission from the author.

I highly recommend Full of Faith, which is a Christian 12 Step Recovery From Food Addiction Group for their excellent food plan.

Here is the link to their food plan and their food exchanges list.

Pamela Messhardt who is the founder of the group, also wrote a book, Sweet Surrender.

This is a link to a very through PDF by Maggie Lyon, who has a wonderful blog called Frugal Abundance. Maggie writes about frugal weight loss, and homemaking.

This is a link to the original Weight Watchers Diet from the 1970’s.

Here is a link to the OA Dignity Of Choice Food Plans.

As you can see, there is an incredible amount of information available online for how to develop a healthy plan of eating.

Some people find it beneficial to go to a nutritionist instead.

Personally, when I sponsor other people, I do not like to get into control issues around their food plans. Although I am happy to share my food plan with other people, I do not feel that they need to eat the way I eat.

The most important thing is to surrender to a food plan and commit to following it. If I knew how to eat intuitively,  I would not need to be in program.

Please note: This is not to be considered medical advice. I am merely passing on information that I have accumulated over the years. Everyone is unique and has their own personal experience. For any questions or concerns, I recommend consulting your health care provider.



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