Sticking to Your Meal Plan During the Holidays
Strategies for Success
The holiday season is a time of joy, togetherness, and, often, food-centered celebrations. For those navigating recovery from an eating disorder, sticking to your meal plan during this season can feel challenging. It’s important to remember that your meal plan is a tool to support your health and healing. Here are some practical tips to help you stay on track while enjoying the holidays.
1. Plan Ahead
Holidays often come with irregular schedules, travel, and gatherings. Plan your meals and snacks in advance to maintain consistency:
Schedule your meals: Map out when and what you’ll eat, incorporating your meal plan's structure.
Bring what you need: If you’re traveling or attending a gathering, pack snacks, replacement, or safe foods that align with your plan.
Communicate with hosts: If possible, ask about the menu in advance or share your needs to reduce surprises.
2. Practice Flexibility
While structure is essential, being flexible within your meal plan can reduce stress and make holiday meals more enjoyable.
Adapt to what’s available: Focus on meeting your full meal plan with adequate portions even if the exact foods differ. For example, if there isn’t a full dairy serving, you can make up for this by having more dessert or opting to add in dairy when you get home.
Balance the plate: Use the plate model as a visual guide for your full meal: half carbohydrates, a quarter vegetables or fruit, a quarter protein, plenty of added fat, and a serving of dairy.
Embrace variety: The holidays are an opportunity to explore new foods and celebrate cultural traditions. Try to challenge yourself by having a new food or eating dessert.
3. Use Coping Strategies
Holidays can be emotionally and socially overwhelming. Having tools to manage stress or triggers can help you stay grounded.
Self-talk: Remind yourself why you’re following your meal plan and how it supports your recovery goals.
Grounding techniques: Deep breathing, mindfulness, and focusing on a calming object can help when you feel anxious.
Enlist support: Share your struggles with a trusted friend, family member, or support person. Having someone to check in with can make all the difference.
4. Challenge Eating Disorder Thoughts
Holidays can amplify eating disorder thoughts about food, body image, or "making up" for what you eat. Combat these by externalizing your eating disorder voice:
Reframe: Instead of "I shouldn’t eat this," try, "This food is nourishment for my body and mind."
Counter guilt: Remind yourself that all foods fit, and one meal doesn’t define your recovery.
Shift focus: Holidays are about connection, not perfection. Practice mindfulness by re-engaging in meaningful conversations or traditions when you find yourself getting preoccupied with eating disorder thoughts.
5. Stay Connected to Your Team
Your treatment team is your ally in recovery. Check in with them before and after holidays to process concerns or celebrate victories.
Pre-holiday check-in: Discuss potential challenges and strategies with your therapist or dietitian.
Post-holiday debrief: Reflect on what went well and what could improve for next time.
6. Make Room for Joy
Recovery isn’t just about following your meal plan; it’s about reclaiming life. Allow yourself to enjoy holiday moments that go beyond food.
Focus on traditions: Decorating, singing, or gift-giving can bring joy and shift the focus away from food stress.
Celebrate your progress: Every step you take to stick to your meal plan is a win worth celebrating.
Remember: Progress, Not Perfection
The holidays can be messy, and that’s okay. Recovery is about showing up for yourself, even if it’s not perfect. By honoring your meal plan, you’re choosing health, strength, and freedom from your eating disorder. If you slip up, show yourself grace and recommit to your next meal or snack. You are not alone, and every step forward counts.
Happy Holidays!
If you are seeking eating disorder treatment or mental health therapy for you or your adolescent, Cypress Wellness Collective can help. Cypress Wellness Collective is located in the San Francisco Bay Area where they specialize in Family Based Treatment (FBT), therapy, and nutrition counseling for teens, adults, and families going through eating disorder recovery. They offer in person and virtual appointments throughout all of California. Call today for your free consultation to see if Cypress Wellness Collective is right for you!