This is a suggested food plan that has been developed by compulsive overeaters over the years. The food plan is weighed and measured to provide a healthy, nutritious balance. Discuss with your sponsor regarding substitutions and variations. It is a guide in achieving physical recovery from compulsive overeating. It is offered as a recommendation in working the First Step, “…admitted we were powerless over food…”, on a daily basis.
It is recommended that you work this food plan with a qualified Sponsor, and that you obtain the approval of a health care professional’s before beginning your abstinence using the HOW food plan. Any recommendations your health care professional makes will be accepted. Upon discussion and approval from your qualified sponsor, use it daily as you work the 12 Steps of Recovery.
WOMEN
Breakfast
1 selection from Protein choices
1 selection from Fruit choices
1 selection from the Fat choices
1 selection from the Grain choices
(after the first 30 days)
Lunch
1 selection from Protein choices
2 selections from Vegetable
choices
1 selection from the Fat choices
Dinner
1 selection from Protein choices
3 selections from Vegetable choices
1 selection from the Fat choices
1 selection from Grain choices
(after first 30 days for lunch or dinner or split between)
MEN
Breakfast
1 ½ selections from Protein choices
1 selection from Fruit choices
1 selection from the Fat choices
1 selection from the Grain choices
(after the first 30 days)
Lunch
1 ½ selections from Protein choices
2 selections from Vegetable choices
1 selection from the Fat choices
Dinner
1 ½ selections from Protein choices
3 selections from Vegetable choices
1 selection from the Fat choices
2 selections from Grain choices
(after first 30 days for lunch or dinner or split between)
YOUTH
Breakfast
1 selection from Protein choices
1 selection from Fruit choices
1 selection from the Fat choices
8 oz. lowfat or skim milk
1 slice whole grain bread or 1oz cereal
Lunch
1 selection from Protein choices
1 selection from Vegetable or Fruit choices
1 selection from the Fat choices
Finger salad (3 pieces of raw vegetables)
8 oz. lowfat or skim milk
2 slices whole grain bread
Dinner
1 to 1&1/2 selections from Protein choices
1 selection from Vegetable choices
1 selection from the Fat choices
2 cups salad w/ 1 tablespoon dressing
1 selection from Fruit choices
8oz low fat or skim milk
Midday Snack
Up to 8 oz. low fat/skim milk and/or any fruit not
consumed at a meal may be used as a snack
Food List
PROTEIN (Proportionate amounts of different proteins may be combined to create one serving)
4oz of:
Beef
Poultry
Fish
Shellfish
Hot Dogs
Cold Cuts
Sausage
Pork
Lamb
Veal
Cottage Cheese (1/2 cup)
Ricotta Cheese (1/2 cup)
Tempeh
8oz of:
Yogurt
Tofu
16oz of:
Milk
Buttermilk
2 Eggs
4 slices Bacon
2oz Hard Cheese
1 cup Legumes, including Black-eyed Peas, Pinto Beans, Black Beans, Edamame, Lima Beans, Field Peas, Chickpeas (not green peas)
FRUIT
Apple – 1
Apricots – 3 med
Berries:
Blackberries – ½ cup
Boysenberries – ½ cup
Blueberries – ½ cup
Gooseberries – 1 cup
Raspberries – ½ cup
Strawberries – 1 cup
Figs – 2
Grapefruit – ½
Guava – 1
Kiwi – 1
Lemons – 2
Limes – 2
Mango – 1/2
Melons:
Cantaloupe – ½
Casaba – 1 cup
Crenshaw – 1 cup
Honeydew – 1 cup
Watermelon – 1 cup
Orange – 1
Papaya – ½ med / 1 cup
Peach – 1
Pineapple- ½ cup fresh or unsweetened canned
Plum – 1
Rhubarb – 1 cup
Tangerine – 2
Unsweetened juice –
½ cup