One of the most challenging parts of anorexia recovery (specifically the weight restoration phase) is the AMOUNT of food that it takes to physically recover / get to a healthy-body-weight-for-you.

Clients I have worked with are often shocked by how much they have to eat to start gaining weight. It takes a LOT OF FOOD.

Most of the food/caloric intake early on in recovery is going towards normalizing your metabolism and bodily processes. This alone takes quite a bit of food before any weight gain will even be happening.

Eating this much can be quite difficult (to say the least). Your stomach and GI tract aren’t used to handling this quantity of food, so there is often significant discomfort. It can be hard mentally to increase your food intake that much and to be gaining weight as your goal when everyone else around you seems to be striving for the opposite.

What’s more, another challenge can be thinking of ideas to increase your intake when it comes to restoring weight efficiently and effectively. I’m guessing you don’t want to be in the weight restoration phase for forever!

You might be feeling…

• Tired of thinking of yet another snack or breakfast idea
• Unsure of how to get more “bang for your buck” by focusing on calorically-dense options
• Like you don’t even enjoy food right now, so it’s hard to be creative

That’s where my comprehensive list for ideas to increase your food intake comes in!

Bookmark this page and come back to it as you find yourself feeling stuck, in need of a new idea, or in need of a little extra inspiration in your anorexia recovery journey. As someone who has been in your shoes, I am here for YOU!

(Note: If you aren’t already eating my recommended 3 meals and at least 3 snacks, you might want to start with this post first!) 

Ideas for Increasing Food Intake in Anorexia Recovery:

1. Add in various toppings as much as you can.

Toppings, toppings, toppings! One of the best ways to start increasing your intake is to add toppings to things you are already eating. The more toppings the merrier!

Breakfast toppings for oatmeal, yogurt, smoothie bowls, and toasts might be:

• nut butters
• nutella
• dried fruit or fresh fruit
• nuts and seeds
• granola
• shredded coconut
• crumbled muffin
• chocolate chips or chocolate drizzle
• jam
• melted butter or coconut oil
• cheese/eggs/avocado (more toast-specific)

A go-to bowl I used to make (in my dorm room!) was Cheerios + cashews + granola + blueberries.

Another favorite was oatmeal + melted coconut oil + peanut butter + chia seeds + honey + fruit.

At lunch and dinner, consider toppings on your side salads (mixed nuts, cheeses, dried fruit, croutons), sandwiches (cheeses, avocado, hummus, mayo), and more. Whenever you see an opportunity for a topping, seize the chance! 

2. Drink beverages other than water.

Each meal and snack is an opportunity to drink something OTHER than water. For many people, this can be easier than always thinking in terms of adding in more snacks or sides (of course, there is a place for thinking about that too).

Consider beverages such as:

• juice
• whole milk
• almond or cashew milk
• chocolate milk
• mix-ins like protein powder / supplemental drinks
• hot chocolate
• iced lattes or coffee w/ a hefty amount of cream
• smoothies/milkshakes

If you happen to have a high-speed blender, such as a Vitamix, you can get especially creative making different drinks at home. One recipe I love is for chocolate cashew milk, which is a great addition to iced coffee or enjoyed straight up on its own.

Chocolate cashew milk –> 3/4 cup raw cashews, 6 pitted dates, 1 tbsp + 1.5 tsp cacao powder, 1/4 tsp vanilla, 3 cups water. Blend until smooth and creamy! I have been having this on repeat each morning this summer with iced coffee.

If you are looking for a more supplemental-type drink, one brand I recommend is Kate Farms.

3. Choose a “supplemental spoonful” to add in each day.

Another strategy of mine is to add in what I consider a “supplemental spoonful” of something like peanut butter or coconut oil each day. This is to be taken by the spoonful, and not to replace a meal or snack!

This can be viewed a short-term supplement to help with your weight restoration efforts. I find that a good time to do this is either right away in the morning or before bed.

Maybe if you try this in the morning, it could be a good time to also review your personal recovery goals and commitment to getting healthier. You CAN do this!

4. Add in oils, butters, creams, etc. to various sides/foods.

Similar to adding toppings, adding or mixing in calorically-dense fat sources like butter, oils, and creams to various foods you are already eating is another good way to increase your nutrition intake.

Consider adding butter or oil (olive, coconut, avocado, etc.) to things like:

• rice
• quinoa
• bread/rolls
• pasta dishes
• casseroles
• roasted/steamed veggies
• potatoes
• chicken/fish/meat
• oatmeal
• popcorn

Most veggies, meats, and carb sources are good bases for this strategy.

Whole milk, half and half, and other creams can be mixed into puddings, milkshakes, smoothies, sauces, casseroles, and more.

I love this amazing recovery recipe resource from F.E.A.S.T that incorporates a lot of these “add-in” principles!

5. Choose more calorically-dense snacks. 

I encourage 3-4 snacks per day (for anyone in general!) and especially throughout the weight restoration phase of anorexia recovery. It is helpful for your weight restoration process to try to choose snacks that are more calorically-dense. At minimum, you might consider pairing at least two out of the three macronutrients for each snack.

Higher-calorie yet nutrient-dense snack ideas include:

• peanut butter w/ crackers
• chocolate avocado pudding
• graham crackers w/ nutella and/or peanut butter
• whole milk yogurt w/ nut butter + granola
• muffin smeared w/ nut butter
• PB&J or almond butter & honey
• Clif or Macro bar
• Energy balls or bars
• good-sized handful of trail mix
• sweet potato smeared w/ almond butter
• smoothie w/ add-ins
• chips w/ guac or hummus

6. Add in an extra snack OR increase portion sizes. 

Sometimes it can be easier to focus on eating more frequently by including more snacks throughout the day. You might consider a before-breakfast snack, two mid-morning or mid-afternoon snacks, and multiple snacks/desserts after dinner.

Additionally, don’t forget that you can always increase your portion sizes! It can be uncomfortable (mentally and physically) to start to eat more than you might be used to when it comes to portion sizes. I encourage to try to challenge the eating disorder by reminding yourself that you are pursuing true health and healing.

7. Include at least one dessert each day. 

Including at least one dessert each day can help with several things. It helps normalize eating desserts, taking them off their pedestal as being something overly special or off-limits.

By getting in a routine of having dessert, you are creating a joyful and nourishing rhythm of eating that is independent of how much you exercised that day or what you already ate. You are ALLOWED dessert regardless of what did or didn’t happen in the gym that day, and what eating already looked like that day.

Food is about nourishment, health, AND enjoyment.

Might there be a treat that you truly do enjoy, that you could start to incorporate on a regular basis? This could be included right after dinner, as an evening snack, or any other time of day that works well for you.

Final Thoughts on Ideas for Increasing Your Food Intake in Anorexia Recovery:

Some final thoughts as you think about how you might go about improving or increasing your food intake in your anorexia recovery journey.

–> Consider ways to keep your motivation level relatively strong. While motivation in recovery often ebbs and flows, what is a way you can review and renew your commitment to your recovery each day? One idea might be reading over a list of your goals/reasons for recovery each morning or before each meal/snack.

–> If you feel like you could use additional support in your recovery journey, consider reaching out to a dietitian and/or therapist! I generally recommend having a qualified RD, therapist, and physician on board for your recovery team. These three team players can be pivotal in helping you gently move forward in recovery.

–> Often people feel disgusted by food or like they hate food during the initial phases of recovery, making it especially hard to engage with food at this quantity/frequency. Know that this is NORMAL and OKAY and CAN AND WILL GET BETTER. You CAN have a joyful and satisfying relationship with food again.

“Man does not simply exist but always decides what his existence will be, what he will become the next moment. By the same token, every human being has the freedom to change at any instant.”

// Viktor Frankl, Man’s Search for Meaning