Summer Eating Recovery Plan
Gentle structure & hot-weather comfort for eating disorder recovery
Hydration Goals
- Aim for 2–3 liters of fluids daily (more if active/sweating).
- Include electrolyte drinks if you’re outdoors for long periods.
- Add flavor boosts: lemon, berries, cucumber, mint, iced herbal tea.
Meal Structure
Even if appetite feels low in the heat, aim for:
- 3 meals + 2–3 snacks spaced evenly.
- Eat every 2–3 hours to keep energy and mood stable.
Sample Meal & Snack Ideas
(Choose what feels accessible, satisfying, and manageable)
Breakfast
- Overnight oats with chia seeds, berries & milk
- Yogurt parfait with granola, fruit, & drizzle of honey
- Whole grain toast with peanut butter & banana slices
- Avocado sourdough toast topped with bits of pre-cooked bacon (can often purchase this), tomato, arugula and egg
- Bowl of cold cereal topped with fruit and slivered almonds
Lunch
- Cold pasta salad with chicken, veggies, & dressing
- Hummus wrap with cucumber, spinach, & shredded carrot
- Rice paper rolls with shrimp or tofu & peanut dipping sauce, rice (try frozen microwaveable rice for simplicity)
- Tuna or chicken salad sandwich with fruit
Dinner
- Quinoa salad with roasted veggies, chicken strips & feta
- Chilled soba noodles with sesame dressing with fried eggs on top
- Grilled fish with corn & tomato salad, Italian bread
- Pre-cooked rotisserie chicken with side salads (potato salad, coleslaw, three bean salad, beets)
Snacks
- Watermelon or frozen grapes
- Chocolate covered frozen bananas dipped in peanut butter
- Frozen fruit pops or popsicles
- Cheese & crackers
- Greek yogurt with fresh fruit
- Smoothie with protein powder, frozen fruit, & milk
Extra Tips for Hot Weather Recovery
- Cool your environment: eat near a fan or in AC when possible.
- Pair hydration with food: include water-rich foods and solid nourishment.
- Check in with yourself: ask, “Am I avoiding this meal because of the heat, or because of ED thoughts?”
- Try some of these great recipes –100 Easy Summer Dinners.
- Consider joining a free Support Group. The following are open to anyone:
Keep easy options ready: pre-chopped fruit, hard-boiled eggs, cheese and crackers, ready-made deli salads (chicken, tuna, etc), single-serve yogurt cups.
