Breakfasts for Eating Disorder Recovery: No Cooking Required

I’m currently recovering from anorexia, and I’m on a meal plan based on macro-nutrients. I know how difficult it can be to stay on meal plan sometimes, so I decided to share some simple ideas I have for breakfasts that meet meal plan and require zero cooking.

What is Meal Plan?

Before we dive in to all the options for meals, I wanted to quickly reveal what exactly a meal plan looks like. It usually consists of one of each of these macro-nutrients for breakfast:

  • Grain
  • Protein
  • Fat
  • Milk
  • Fruit

Also, some basic rules for being on meal plan are no counting calories, no measuring out your food, eat everything on your plate, drink water with each meal, and especially no purging.

Raisin Bran with Blueberries and Almonds


  • A bowl full of Raisin Bran
  • Milk or soy milk
  • A handful of blueberries
  • A handful of almonds, preferably unsalted

For this meal, simply add the cereal (you can swap Raisin Bran for a different cereal if you wish) to a bowl. For example, a great substitute could be Cheerios and strawberries with almonds and milk. Just add the milk, fruit, and almonds to the bowl, and it’s ready to eat! Super simple and nutritious!

Peanut Butter and Banana Toast


  • 1/2 banana
  • Peanut butter (2x normal amount most people spread on toast)
  • 1 slice of toast
  • 1 glass of milk or soy milk or chocolate milk

This breakfast is my favorite! If you want, you can sprinkle cinnamon on top or even swap peanut butter for nutella. Just be sure that you spread 2 times the normal amount of peanut butter for it to count as your protein and your fat.



  • A bowl full of yogurt (or soy yogurt)
  • A handful of your favorite fruit
  • A handful of your favorite granola

This meal is simple and delicious! I love to use blueberries and strawberries as my fruits. I also love the peanut butter flavored granola from KIND. All in all, I’d give this meal a 10/10.

Those are all the ideas I have for simple meals that meet meal plan and require no cooking. Thanks for joining me on this journey, and good luck in your recovery!

If you are in a crisis, please call for help. The national eating disorder hotline is  1-800-931-2237.

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