Sample plans of eating

This is an except from “Where Do I Start-Everything a Newcomer Needs to Know“ from oa.org

In addition to the 3-0-1 Plan—three moderate, nutritious meals per day, with nothing in between, one day at a time—what follows are samples of what some OA members have chosen as plans of eating. They may help you as they are written, or as guides for developing your own plan. We suggest you talk to your sponsor and health care professional about how to tailor any of these plans to your personal needs. For example, if you have specific dietary requirements (vegetarian, lactose intolerant, carbohydrate sensitive, etc.), you may need help selecting and implementing a plan. In addition, if you need to modify your plan to suit your schedule or health conditions, you might change the servings to greater or fewer than the number of meals suggested.

Some plans set out the number of servings of each food; see “What Is a Serving?” for choices and serving sizes. OA is a global Fellowship, and foods common to your area that are not included in this section can certainly be part of your plan. Also, depending on your height, weight, age, and activity level, you may need 8 to 12 cups (1,920 to 2,880 milliliters) of fluid a day, depending on medical advice.

Again, before developing a new food plan, we urge you to consult your health care professional and share with your sponsor.

Plans of eating

Sample plan #1

Breakfast2 servings protein
2 servings starch/grain
1 serving fruit
2 servings milk or milk substitute
Lunch4 servings protein
2 servings starch/grain
1 serving fruit
2 servings vegetable
3 servings fat1
Dinner4 servings protein
2 servings starch/grain
1 serving fruit
3 servings vegetable
3 servings fat1
1 14 to 16 grams total

Sample plan #2

Breakfast2 servings protein
1 serving starch/grain
1 serving fruit
1 serving milk or milk substitute
Lunch3 servings protein
1 serving starch/grain
1 serving fruit
3 servings vegetable
3 servings fat1
Dinner3 servings protein
1 serving starch/grain
1 serving fruit
3 servings vegetable
3 servings fat1
Evening1 serving starch/grain
1 serving fruit
1 serving milk or milk substitute
1 14 to 16 grams total

Sample plan #3
(high carbohydrate)2

Breakfast2 servings starch/grain
1 serving fruit
1 serving milk or milk substitute
Lunch2 servings protein
2 servings starch/grain
1 serving fruit
3 servings vegetable
3 servings fat1
Dinner2 servings protein
2 servings starch/grain
1 serving fruit
3 servings vegetable
3 servings fat1
Evening2 servings starch/grain
1 serving fruit
1 serving milk or milk substitute
1 14 to 16 grams total
2 Keep in mind that some OA members are sensitive to carbohydrates and struggle with volume of food as well.

Sample plan #4
(high protein/low carbohydrate)3

Breakfast4 servings protein
1 serving starch/grain
1 serving fruit
1 serving milk or milk substitute
Lunch4 servings protein
4 servings vegetable
6 servings fat4
Dinner4 servings protein
1 serving starch/grain
4 servings vegetable
6 servings fat4
Mid-Afternoon
or Evening		1 serving fruit
1 serving milk or milk substitute
3 Calcium supplementation may be required with this plan. You may substitute 4 ounces low-fat cottage, ricotta, or mozzarella cheese or 2 ounces hard cheese for the milk serving. Milks need to be calcium fortified. Use variety; do not eat the same foods more than once a day.
4 28 to 32 grams total

Before choosing any of these plans, we urge you to consult with your sponsor and a health care professional.

OA Board-Approved
© 2018 Overeaters Anonymous, Inc.
All rights reserved. Rev. 8/2026.

excerpt from #705

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