Question:
So I just started working out again. I’ve struggled with anorexia for thirteen plus years, but been in a pretty solid recovery for about two. From listening to an eating disorder about food, to having to gain mass amounts of weight in treatment, to just trying to maintain where I am…it’s been a crazy road of trying to figure out how best to treat my body with food. I have maintained a weight of about 115-117 for a while now (I’m 5’6″ and 25 years old). I guess my question is…how do I do this? What are examples of full, healthy, nutritious meals? I’m not looking to bulk up, but looking to gain strength. I suppose I’m just hoping someone can point me in the right direction. Sorry this question was all over the place, and thank you for sticking through it!
– Carly T.
Answer:
Thank you for your question, Carly! You don’t have to search far for examples of balanced meals for a healthy diet. Any meal can be adapted to your food preferences or tailored up/down in energy depending on preparation and condiments. No rules just a guideline — for lunch and dinner, start with vegetables, protein and starch as the base, plus a spoonful of fat. Add dairy or fruit as desired.
Don’t worry about portions and calories, just what looks and tastes great together! Go for seasonal produce, a variety of foods and colorful choices.
Here are some top picks for full meals:
- Roasted chicken, potatoes and green beans.
- Vegetable and cheese lasagna with a side salad.
- Curried tofu and vegetables with rice.
- Pork loin chop, mashed potato and steamed veggies.
- Teriyaki beef stir-fry.
- Noodles, salmon and broccoli.
- BBQ pork, corn on the cob and coleslaw.
- Ham and bean soup with cornbread.
- Mango shrimp avocado tostada, add black beans.
Roasted chicken, potatoes and green beans.
Vegetable and cheese lasagna with a side salad.
Curried tofu and vegetables with rice.
Pork loin chop, mashed potato and steamed veggies.
Teriyaki beef stir-fry.
Noodles, salmon and broccoli.
BBQ pork, corn on the cob and coleslaw.
Ham and bean soup with cornbread.
Mango shrimp avocado tostada, add black beans.
Don’t worry about portions and calories, just what looks and tastes great together! Go for seasonal produce, a variety of foods and colorful choices
– Debbie J., MS, RD.
Disclaimer: This post is provided as general information only, and is not meant to be used as a substitute for professional medical advice, diagnosis or treatment. If you suspect your eating may be disordered, consult with a physician.
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