Regular Eating 101
CBT-E encourages eating this many meals per day.
Three meals!
Before going to the store, CBT-E suggests making one of these to stay on track.
Grocery list
This type of meal—often reheated—is perfectly fine during recovery.
Frozen meals
These rigid, meal-timing stereotypes can make it harder to eat what you need.
"Breakfast foods" and "Dinner foods"
This common phrase could commonly be used to avoid eating: “There’s nothing to ____.”
Cook/eat
This many snacks should be included each day according to the CBT-E plan.
Three snacks!
These two kitchen areas should always be stocked with recovery-focused foods
Pantry and freezer
CBT-E reminds clients that this type of simple, no-cook meal (like sandwiches) is acceptable.
Grab-and-go food
CBT-E encourages sourcing food ideas from these three support areas.
Treatment team, family, friends
CBT-E recommends planning ahead for meals and snacks to reduce this feeling, which often leads to skipped eating episodes.
Anxiety or overwhelm
This is the maximum amount of time recommended between eating episodes.
Four hours.
To avoid making impulsive or restrictive choices, avoid shopping in this physical state.
Hungry
If you’re not a natural in the kitchen, give yourself this, according to CBT-E.
Self-compassion or grace
You don’t have to cook for others or bring food to these social events if it causes stress.
Potlucks
If you're feeling too tired or unmotivated to cook, CBT-E says this type of food is okay and encouraged.
Convenience food (i.e. frozen, delivery, etc.)
This type of eating pattern helps reduce chaotic or binge eating behaviors.
Regular eating
A convenient option if in-person shopping feels overwhelming.
Grocery delivery or online shopping
Cooking doesn’t have to mean big batches—try making this size of a meal instead.
Dinner-sized portion
What is important to have at your disposal if you will be interacting with/around food?
Skills or support
This emotional or physical state can lead to irrational food decisions and is a reason CBT-E discourages shopping in it.
Being hungry
True or false: skipping meals is acceptable as long as you eat more later
False
CBT-E advises making these types of food decisions before entering the store.
Decisions about aisles or items based on your list
True or False: You must prepare fresh, home-cooked meals to recover from an eating disorder.
False
A person’s food choices are often limited by these, which CBT-E helps you identify and challenge.
Judgments or rules created by the eating disorder
When facing meal prep stress, CBT-E suggests postponing this task until later to prioritize eating first.
Cleaning up