ARFID Meal Plans - Healthier Eating for Picky Eaters

In this article:
Avoidant/restrictive food intake disorder (ARFID) is an eating disorder in which you restrict food intake due to concerns like choking or sensory dislikes. It affects about 1 in 20 adults.

• Consequences related to nutrition can include weight loss or low body weight, malnutrition, and dehydration. 
• These menus show examples of small changes that can improve diet quality.
• Each case of ARFID is different, so it’s important to use strategies that make you feel comfortable.
• Talk to your healthcare provider about any nutritional or physical or mental health concerns.
• Reach your health and weight loss goals with Lark’s 24/7 personalized coaching to help establish healthy habits around nutrition, physical activity, and more everyday choices. 

People with avoidant/restrictive food intake disorder (ARFID) restrict food consumption by limiting the variety of food consumed, eating less than they need to maintain a healthy body weight, or both. With help from your healthcare team and small changes, you can work towards a healthier diet with ARFID.

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Here’s a set of three sample menus for someone with ARFID along with reasons why they may be useful. 

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Here are some more tips for success.

• Drink plenty of water throughout the day. Aim for at least 64 ounces.
• Include some physical activity, as long as your healthcare provider supports it. A good goal for most people is at least 150 minutes per week.
• You can always use our Healthy Swap List if you want to substitute different foods. 

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ARFID Sample Menu Day 1

Breakfast

Pureed oatmeal or whole-grain cream of wheat - smooth whole-grain cereal may be tolerated

Smoothie with yogurt and cantaloupe, peach, or mango - A well-blended smoothie has a smooth texture. These frozen fruits have soft textures and no seeds

Lunch

Pureed split pea and whole-wheat pasta soup - Split pea and whole-wheat pasta soup has whole grains, fiber, a mild flavor, and smooth consistency

Ripe avocado puree

Dinner

Mac and cheese with whole-grain elbows, mild cheese, and pureed butternut squash - This meal has nutrients and familiar flavors. Blending squash into cheese sauce can add vegetables

ARFID Sample Menu Day 2

Breakfast

Scrambled eggs made with liquid eggs - Liquid eggs have a more consistent texture than whole eggs

Smoothie with ripe banana and peanut butter or protein powder - This smoothie has fiber and protein, a smooth texture, and familiar flavors

Lunch

Whole-wheat bread with peanut butter - Some people may prefer soft bread, while others may prefer a whole-grain tortilla or toasted whole-grain English muffin 

Pureed vegetable soup - This soup is smooth and high in nutrients and antioxidants

Dinner

Homemade baked chicken nuggets with whole-grain panko - Switch frozen chicken nuggets for homemade nuggets with whole grains

Homemade applesauce with apples and cinnamon - Peel, cook, and puree the apple for a smooth texture.

ARFID Sample Menu Day 3

Breakfast

Plain Oat O’s - Oat O’s are an unsweetened, familiar whole-grain cereal

Skim milk and banana - These familiar foods may be tolerated

Lunch

Whole-grain quesadilla with processed cheese or mozzarella - Cheese has protein and calcium; mild cheese may be better tolerated

Dinner

Lean ground turkey patty on a whole-grain bun - Toast the bun if preferred. 

Roasted peeled carrot and/or sweet potato sticks with sea salt - Swap sweet potatoes for white potatoes to add variety. Peel sweet potatoes for texture

Snacks

Add snacks to allow for smaller portions at meals if desired. Here are nutritious foods to consider for snacks.

• String cheese
• Whole-grain crackers
• Plain popcorn
• Banana 
• Skinless grilled chicken cubes

How Lark Can Help

Small changes can help you improve heart health, lose weight, and manage or prevent chronic conditions. Lark can help you make positive choices on a daily basis. Your Lark coach is available 24/7 for encouragement, nutrition and physical activity coaching, and habit tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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