Build Structure and Confidence Around Nourishment

Creating an eating routine can help reduce anxiety and decision fatigue around food. The Seven-day Menu, Snack List, and Grocery List offers a simple, organized way to plan your meals and snacks each day, ensuring that your body and mind receive the nourishment they need.

This tool helps you take the guesswork out of eating by providing clear structure, while still allowing flexibility to meet your unique schedule, nutritional needs and preferences. By planning ahead, you can feel more prepared, balanced, and in control of your recovery.

Why Meal Planning Supports Recovery

In recovery, structure fosters safety and stability. Planning your meals in advance can help prevent skipped meals, interrupt impulsive eating patterns, and support consistent energy and emotional regulation.
Using this resource helps you:

• Develop consistent eating patterns that support recovery progress.

• Reduce stress and uncertainty around what and when to eat.

• Ensure variety and balance in your meals and snacks.

• Make grocery shopping more intentional and less overwhelming.

• Stay accountable to your nourishment goals and recovery plan.

This planner transforms meal preparation from a stressful task into an empowering act of self-care.

What’s Included

The Seven-day Menu, Snack List, and Grocery List provides a clear weekly layout to support your nutrition goals:

• Daily Meal Planner: Dedicated spaces for three main meals and three snacks per day, across seven days.

• Time Prompts: Sections to note  meal and snack times, helping to reinforce structure and planning.

• Grocery Tracker: A daily list section to identify ingredients and food items needed for each day’s meals.

• Flexible Format: Can be used digitally or printed for hands-on planning and reflection.

This structured approach promotes mindful nourishment, helping you mindfully plan, reduce stress, and strengthen trust in your ability to care for your body. This worksheet can be used independently or as a collaborative tool in treatment with a therapist, dietitian, or care team.