Eating · Nutrition & Structure
Weekly Meal Planning Template
Structure that prevents restriction — with fear foods on purpose
Planning is not restriction — it's structure that prevents restriction. This template plans a full week of meals and snacks with variety, fear foods worked in on purpose, and grocery + prep steps that make Monday possible on Sunday night.
Weekly plan
Day
Breakfast
Lunch
Dinner
Snacks
Fear foods included this week (at least 1–2)
Variety check — different grains, proteins, fats, colors
Grocery list built from this plan
Prep steps for Sunday / batch cook
Flexibility built in
- Backup meal for a day the plan falls apart
- One meal out or takeaway on purpose
- One meal someone else cooks
- Room to swap without restarting the week
A plan is not a cage
The plan exists so decisions don't have to be made in the tired hungry evening moment when the ED wins those decisions. When life changes, swap — don't skip.