Eating · Meal Planning
Regular Eating Plan
CBT-E — three meals, two-to-three snacks, every day, on time
The CBT-E foundation. Three meals and two to three snacks, every day, at planned times — regardless of hunger, weight, the previous meal, or what happened yesterday. Mechanical eating now; intuitive eating later.
My eating pattern goal this week
The hardest slot — and the plan for it
7-day plan
Slot / Day
M
T
W
T
F
S
S
7–8a Breakfast
10–11a Snack
12–1p Lunch
3–4p Snack
6–7p Dinner
8–9p Snack
Tick when eaten — not skipped, not replaced, not earned.
What helped me stick to it
Where the pattern broke down
The rule
Eat at the planned time, the planned amount, even if you binged, purged, skipped, or "ate too much" earlier. Regularity is the medicine.