Whether you’re recovering from an eating disorder or fully recovered, the goal is to develop a more intuitive relationship with eating.
“Intuitive eating, a concept developed by dietitians Evelyn Tribole and Elyse Resch, is a self-care approach that encourages listening to your body’s natural hunger, fullness, and satisfaction cues rather than following external diet rules. It’s about fostering a healthy relationship with food by rejecting diet culture and trusting your own instincts.”
One of the biggest questions I explore with clients is: Am I being intuitive, or is my eating disorder voice making this decision? Sometimes, that distinction isn’t obvious—disordered eating behaviors can disguise themselves as seemingly appropriate choices. But if a decision is being driven by the eating disorder, it can easily become harmful.
A conversation that often comes up in sessions is how to find balance in recovery—especially when it comes to meal planning. Clients frequently ask:
Is meal prepping or planning meals ahead of time too rigid?
The real question is: What voice is making that decision? Planning meals ahead of time can actually support intuitive eating and set someone in recovery up for success. It ensures that nutritional needs are met and can still be flexible because you are making the choices.
Meal planning becomes problematic when it’s driven by rigid food rules, fear, or the inability to adjust—like if a colleague invites you to lunch and the idea of deviating from your plan causes distress.
Another common question:
Can I eat the same thing every day?
Again, I bring it back to who is making that choice. Meal repetition can be helpful for busy schedules, single individuals, or families—it saves time, money, and mental energy. But are you eating foods you truly enjoy, or are you sticking to “safe” foods? If the idea of switching things up feels anxiety-provoking, it may be worth exploring that further. A simple way to introduce flexibility is to plan two different meal options and alternate.
Thinking about meals is exhausting for many, especially those in recovery. Even as someone who loves to cook, I lose that love when my brain is overloaded. And I hear the same from my clients.
For those who struggle with meal planning, home delivery kits or pre-made frozen meals can be great options, depending on lifestyle and budget.
Since so many people—whether in eating disorder recovery or not—struggle with meal planning, I’ve decided to share a weekly recipe to help make it easier.
Follow me on Instagram @diannachillolcsw_r for a new recipe each week, along with inspiration and facts about eating disorders.
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