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The BodyKind Project

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DIY Plate

  • ​

    • Carbohydrates (primarily complex carbohydrates with a small amount of refined carbohydrates):

      • brown rice, oats, whole wheat bread, or a small portion of white rice

    • Moderate protein source:

      • eggs, chicken, tofu, fish, or yogurt

    • Adequate unsaturated fats:

      • avocado, olive oil, nuts, or seeds

    • Fruits, vegetables, or fiber-rich foods:

      • berries, spinach, carrots, apples, or legumes

    ​

  •  

    🌾 Balanced Carbohydrates

    Found in: Whole grains, rice, potatoes, bread, pasta, fruit

    • Complex carbohydrates help regulate blood sugar and appetite

    • Support serotonin production, which contributes to mood and appetite regulation

    • Small amounts of refined carbohydrates can increase enjoyment and satisfaction

    • Satisfaction is an important component of preventing binge-restrict cycles

    🍗 Moderate Protein for Fullness

    Found in: Meat, fish, eggs, tofu, dairy, legumes

    • Supports production of satiety hormones

    • Helps regulate hunger and fullness cues

    • Promotes more stable energy levels

    • May reduce feelings of urgency and loss of control around food

    🥑 Adequate Healthy Fats

    Found in: Avocado, nuts, seeds, olive oil

    • Slow digestion and glucose absorption

    • Help prevent energy crashes and spikes

    • Increase meal satisfaction and enjoyment

    🌱 Fiber & Gut-Brain Support

    Found in: Fruits, vegetables, oats, legumes

    • Supports digestion

    • Slows glucose absorption

    • Promotes healthy gut-brain communication

    • Helps create a more stable appetite pattern

    ​

  • You are allowed to put down the stress that fuels these urges.

Steady Energy Bowl

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    • 1 cup cooked mixed-grain rice

    • ½ cup legumes of your choice

    • Salmon or tuna

    • 1 egg

    • 200g vegetables of your choice:

    Kale
    Avocado
    Spinach
    Butternut squash
    Zucchini
    Mushrooms
    Carrots

    ​

  •  

    🌾 Complex Carbohydrates

    Found in: Mixed-grain rice, legumes

    • Helps stabilize blood sugar

    • Provides consistent energy to the brain

    • May reduce irritability associated with energy crashes

    🐟 Omega-3 Fatty Acids
    Found in: Salmon, tuna

    • Supports brain health

    • Helps regulate serotonin and dopamine activity

    • May reduce inflammation associated with mood disturbances

    🥬 Magnesium & B Vitamins
    Found in: Leafy greens, legumes, eggs

    • Supports nervous system function

    • Contributes to neurotransmitter production

    • Helps support emotional regulation

    ​

  • Show care not only to others, but also to your own emotions.

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Banana Nut Butter Rice Cake

    • Rice cake

    • Nut butter

    • Banana slices

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    ⚡ Quick & Sustained Energy

    Found in: Rice cake and banana

    • Provides accessible energy

    • Helps bridge long gaps between meals

    🥜 Satisfaction & Stability

    Found in: Nut butter

    • Provides healthy fats and protein

    • Helps create longer-lasting fullness

    • Supports appetite stability

    ​

  • Consistency is more important than perfection.

Steady Energy Bowl

  •  

    • 1 cup cooked mixed-grain rice

    • ½ cup legumes of your choice

    • Salmon or tuna

    • 1 egg

    • 200g vegetables of your choice:

    Kale
    Avocado
    Spinach
    Butternut squash
    Zucchini
    Mushrooms
    Carrots

    ​

  •  

    🌾 Complex Carbohydrates

    Found in: Mixed-grain rice, legumes

    • Helps stabilize blood sugar

    • Provides consistent energy to the brain

    • May reduce irritability associated with energy crashes

    🐟 Omega-3 Fatty Acids
    Found in: Salmon, tuna

    • Supports brain health

    • Helps regulate serotonin and dopamine activity

    • May reduce inflammation associated with mood disturbances

    🥬 Magnesium & B Vitamins
    Found in: Leafy greens, legumes, eggs

    • Supports nervous system function

    • Contributes to neurotransmitter production

    • Helps support emotional regulation

    ​

  • Show care not only to others, but also to your own emotions.

Avocado Toast Bites

    • Whole grain bread

    • Avocado

    • Optional egg or protein topping


  • 🌾 Balanced Carbohydrates

    Found in: Whole grain bread

    • Supports steady energy levels

    • Helps stabilize appetite

    🥑 Healthy Fats

    Found in: Avocado

    • Increases satisfaction

    • Helps slow digestion and support stable energy

    🍳 Optional Protein

    Found in: Egg or additional topping

    • Supports fullness

    • Helps maintain energy between meals
       

  • Trust is built through small, consistent acts of nourishment.

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Steady Energy Bowl

  •  

    • 1 cup cooked mixed-grain rice

    • ½ cup legumes of your choice

    • Salmon or tuna

    • 1 egg

    • 200g vegetables of your choice:

    Kale
    Avocado
    Spinach
    Butternut squash
    Zucchini
    Mushrooms
    Carrots

    ​

  •  

    🌾 Complex Carbohydrates

    Found in: Mixed-grain rice, legumes

    • Helps stabilize blood sugar

    • Provides consistent energy to the brain

    • May reduce irritability associated with energy crashes

    🐟 Omega-3 Fatty Acids
    Found in: Salmon, tuna

    • Supports brain health

    • Helps regulate serotonin and dopamine activity

    • May reduce inflammation associated with mood disturbances

    🥬 Magnesium & B Vitamins
    Found in: Leafy greens, legumes, eggs

    • Supports nervous system function

    • Contributes to neurotransmitter production

    • Helps support emotional regulation

    ​

  • Show care not only to others, but also to your own emotions.

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