Structured Eating

Good Morning!

Happy July 1st! Today is the kick off of Peach On A Diet! and I have already consumed my DASH Diet Phase 1 breakfast of 1 egg, egg whites, and green tea. 🙂 I am so excited to begin! Thank you so much to all of you who are following along and to those of you who post your fitness plans in the TKP Fit Journal every day. Hearing from you all is so motivating and encouraging for me. It just goes to show that we don’t all have to be doing the same thing in order to be help each other. I hope those of you who are posting find it helpful as well!

Structured Eating

I thought since it is the first day of my new diet exploration, I would discuss something that has helped me not only in my recovery from eating disorders but also just in staying on track in general. I know the ladies that comment on here everyday find it useful as well. I am talking about structured eating.


Structured eating is a having a plan for your daily eating instead of just winging it. If you are recovering from an eating disorder or trying to lose weight, leaving a healthy diet to chance can be a recipe for disaster. In my case, after 17 years with an eating disorder, my body had completely lost the ability to know when it was hungry and when it was full. Structured eating was crucial in training my body to metabolize food normally again. Structured eating is also a great tool for weight loss. Usually, if you have gotten to a place where you need to lose weight, eating when you are hungry and stopping when you are full is not something that you have mastered. Structured eating is a great way to make sure that you stick to your healthy eating plan. The regular eating keeps you from getting too hungry and overeating at the end of the day, and planning your meals helps you to avoid temptations that are sure to arise in daily life.

A typical structured eating plan is 3 meals and 3 snacks spaced every 2-3 hours. You can tailor these meals and snacks to your goals. Like if you are recovering from an eating disorder, your structured eating plan may look like this…

Breakfast- 2 eggs, 2 pieces of toast with jelly
Snack- A yogurt cup and an apple
Lunch- Salad with grilled chicken, 1/2 an avocado, and light dressing
Snack- Granola bar and a string cheese
Dinner- Turkey burger with veggies and 1/2 and orange
Snack- Cup of milk, square of dark chocolate

Or if you are on a weight loss plan it may look like this…

Breakfast- 1/2 cup oatmeal, 4 egg whites
Snack- apple, 1/4 cup almonds
Lunch- Salad with 3 oz grilled chicken, 1/4 avocado, 2 tbs light dressing
Snack- 12 carrot sticks, 2 tbs hummus
Dinner- 4 oz baked turkey, broccoli, 1/2 cup brown rice, 1 tbs olive oil
Snack- 2 hard boiled eggs

It’s just a plan that eliminates all guess work and ensures that you meet your daily goals. It works fantastically! You don’t have to structure your eating forever. But it is  a great tool for success and you can always go back to it at times that you feel you need to.

I have been structuring my eating for years and will be doing so throughout all of the diets I am trying over the next 12 months. Since all of these eating styles are new to me, planning my meals in advance for at least the first few weeks of each is important for my success!


Have you ever structured your eating?

Do you currently structure your eating? If so, how? 3 meals and 3 snacks or some other way?

Have a great Friday Peaches!

3 thoughts on “Structured Eating”

  1. I agree that it’s so important to plan meals ahead of time and have some structure. I usually cook extra food on Sundays to prepare for the week ahead and that really helps me to stay on track.

    Breakfast – grain-free porridge with egg whites, almond butter and 1/4 banana
    Lunch – Golden Goddess Cobb salad with chicken (this was at Panera bread and it was delicious)
    Dinner – fried egg in butter, cheddar
    Snack – 2 squares of dark chocolate (85%)

    The gym was closed for Canada Day, so my friend and I went for a walk after lunch.

    1. You ladies always do such a good job of structuring. I think we all just have that mindset now which is awesome!
      Another fabulous day for you in the books Christine! Killing it! Way to go!

  2. Simple and yummy Christine ! Yes, the idea of having leftovers really helps out. It saved me twice this week. Have a great day.

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