The reason why I keep sharing my anorexia recovery journey is that when I was there myself, deep in the terrible darkness as I call it, it would have helped me a lot to read something like this, and find this kind of motivation online. Of course it was some stories out there, but when I was a kid and teen, we had no internet nor social media as today to make those stories to be available. Today we can find so much from Google and using hashtags on social media, and also magazines are sharing interesting stories on their news and pages.

Some pickings of my journey shared on magazines worldwide:
Daily Mail >>
Mirror UK >>
The Sun >>
Marie Claire >>
Yahoo News >>

As I always advise, for recovering from anorexia it’s very important to have a contact with a doctor for getting some needed support and suitable, personal treatment plan to follow (as each cases are always personal). Usually doctor makes a referral to nutritionist and/or suggests professional nutrition coach services to learn healthy eating and healthy lifestyle all over again.

But as I know by my own experience, it’s not always easy or possible to get it started that way, and there are always also some of them who wants to get it started all by themselves. So I am now sharing a very general anorexia recovery meal plan that suitable for adults despite the gender or age. This meal plan I have planned and created the way I would use it by myself, if I was battling with anorexia and fighting for recovery again.

I have worked as a professional nutrition coach and personal trainer for over four years now and keep updating my knowledge and competence all the time.

ANOREXIA RECOVERY MEAL PLAN (GENERAL)
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Some useful information before getting started:
Fats: healthy, soft fats you should never be scared of, they are the best friends our body and brain. Also, did you know that healthy fats like omega3 actually burns fat instead increasing it in system?
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Carbs: there are no reason to avoid carbs as our whole system needs them, but it’s useful to be smart when choosing them. Keep focus on whole grain cereals and fiber, you can always add some seeds, flakes and brans in your meals and snacks if you feel so.
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Vitamins: some cucumber slices here and there in meal plan may feel odd, but please don’t skip them. There are not energy in them, but lots of vitamins that makes amazing team work with other nutrients that your meals consist of. The wholeness help your hair and nails grow healthier and stronger, your skin feel better and hormones living healthier life inside of your precious system.
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The meal plan is a goal, do not stress about getting it started perfectly right away, but start from a routine; timing the meals to be regularly from 5 to 8 times in a day.

ANOREXIA RECOVERY MEAL PLAN (VEGAN OPTION INCLUDED)
dl =desiliter
g = gram
tbsp = tablespoon
tsp = teaspoon
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For every meal additional drink glass of water, milk (vegan: oat/almond milk) or some fresh juice
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Breakfast:
Option 1: Oatmeal
● 1 dl dry oat flakes
● 2-3dl water or milk (or for vegan some oat milk)
● pinch of salt
● 1 tbsp vegetable oil
>> boil to be a porridge
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Enjoy as a side of an oatmeal:
● 1dl fresh chosen berries, like raspberries or blueberries
● 10 slices of cucumber
● 1 boiled egg (or for vegan 10 natural almonds or 1 tbsp of peanut butter)
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Option 2: Smoothie:
● 2 dl natural yoghurt (for vegan soy yoghurt)
● 2 dl milk (for vegan oat milk or almond milk)
● 1 banana
● 1 dl raspberries, blueberries or strawberries
● 1 tbsp vegetable oil
● 1 tsp chia seeds
● 1 oat brans
>> blend to be a smoothie
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Enjoy as a side of a smoothie:
● 1-2 slice of full grain bread + 1-2 tbsp vegetable oil or margarine on it
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Snack before lunch:
● 1 handful of your favorite nuts
or slice of full grain bread + 1 tbsp vegetable oil or margarine on it
or 2-3dl your favorite yoghurt
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Lunch:
● 2-3 dl boiled rice or pasta, or 2-3 medium potatoes
● 100-200 grams of chosen protein source: beef, poultry, fish (or for vegan some tofu, pulled oat, beans)
(or 1 portion of prepared lunch like lasagna, casserole or some other dish, but not soup)
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Enjoy as a side of a lunch:
● Some lettuce + cucumber + tomato slices as a beautiful salad meal
● 1 tbsp vegetable oil on salad meal
● 1 slice of full grain bread + 1 tbsp vegetable oil or margarine on it
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Snack before dinner:
● Chosen fruit (keep variation up by changing it everyday. My favorites are banana, orange, kiwi and apple)
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Dinner:
● 2-3 dl boiled rice or pasta, or 2-3 medium potatoes
● 100-200 grams of chosen protein source: beef, poultry, fish (or for vegan some tofu, pulled oat, beans)
(or 1 portion of prepared dinner like lasagna, casserole or some other dish, can be a soup as well.)
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Enjoy as a side of dinner:
● Some lettuce + cucumber + tomato slices as a beautiful salad meal
● 1 tbsp vegetable oil on salad meal
● 2 slices of full grain bread + 2 tbsp vegetable oil or margarine on it
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A dessert if you like:
● Portion of some ice-cream
● Row of chocolate
● Slice of cake or pie (cheesecake is still my favorite!)
● Portion of any other dessert you like
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Bedtime snack 1:
● 2-3 boiled or fried eggs,
or 2 dl natural yoghurt + 100 grams of cottage cheese
or slice of full grain bread with 1tbsp vegetable oil or margarin
(Vegan: 50-150 grams of baked tofu,
or 2 dl soy yoghurt + slice of full grain bread with 1tbsp vegetable oil or margarin)
● 1 red pepper >> slice it (amazing with some black pepper and pinch of salt added!)
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Bedtime snack 2 (optional, I most often needed these both):
● 1-2 slices of full grain bread
● pureed tomato >> spread on bread slices
● few cubes of feta cheese
● pinch of grated cheese
● red onion slices
>> Grill them or fry on pan (or microwave)
● add some fresh basil and red onion on top after grilling
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For actual personal meal plans with recipes, and for coaching, contact: lola@lolapahkinamaki.com