Meal Builder
You
Module 1

The Core Formula

This module introduces the foundation we’ll use to build meals moving forward. The 1+1+1 Formula is designed to keep things simple, structured, and manageable - without overwhelming your nervous system. Rather than trying to change everything at once, we’ll work with what already feels safe and build from there.

1x Carbohydrate

The brain's preferred energy source. Carbs are often the safest foods for ARFID because they are predictable in texture and flavor.

Goal: Provide Energy

1x Protein

Helps stabilise blood sugar levels and provides key essential building blocks for your body. This prevents rapid energy crashes that exacerbate anxiety.

Goal: Provide Stability

1x Fat

Crucial for satiety and nutrient absorption. Fats help food stay in the stomach longer, extending the feeling of fullness and safety.

Goal: Provide Satiety

Common Examples

Carbohydrates: white rice, pasta, bread/toast, crackers, potatoes, tortillas, oats, cereal, bagels, noodles, fruit, rice cakes

Proteins: chicken, eggs, ground beef, fish/tuna, yogurt, cheese, milk, beans, tofu, deli meat, peanut butter, protein shakes

Fats: butter, olive oil, avocado, nuts, cheese, peanut butter, cream cheese, mayo, seeds, whole milk, ice cream, chocolate

Your only job right now:

Combine one safe carb, one safe protein, and one safe fat. That's it. It doesn't matter if it's "breakfast food" at dinner. It doesn't matter if it's beige. Nourishment is the priority.

Module 2

Interactive Safe Food Map

Take the pressure off by mapping out your core safe foods. List the foods you can reliably eat across all three categories - especially on moderate-to-difficult days.

Safe Carbs

Crackers, bread, pasta, rice, etc.

    Safe Proteins

    Chicken nuggets, turkey, beans, etc.

      Safe Fats

      Butter, oils, cheese, avocado, mayo.

        Module 3

        The Meal Builder

        Select from your mapped safe foods to build a simple, structured meal. Removing the need to decide helps reduce anticipatory anxiety.

        Your 3-part meal will appear here.

        Your Saved Go-To Meals

        Module 4

        The Upgrade Method

        Instead of forcing completely new meals, start with a 100% safe base and add one small, manageable upgrade - like trying a different brand, a slightly different shape, or adding a tiny amount of something new (like a sauce or topping).

        Select a base and type an upgrade.
        Module 5

        The Hard Days Protocol

        Use this section for days when executive dysfunction or anxiety feels high. The goal isn’t a perfectly balanced meal - it’s simply getting enough calories in to support your body and prevent a crash.

        Minimum Viable Meals (MVMs)

        Check off the options that feel accessible to you right now.

        Module 6

        Anxiety Scripts

        Read these reframes aloud to help regulate your nervous system. Click a card to reveal the script.

        Before Eating

        Tap to flip

        "I am safe. Food is fuel for my body. I do not have to finish everything on this plate. I am giving myself permission to eat only what feels manageable right now."

        During a Spike

        Tap to flip

        "This food isn’t going to hurt me. It just feels overwhelming right now. It’s safe to eat. I can pause, breathe, and choose what feels manageable."

        After Eating

        Tap to flip

        "I nourished my body today. Even a few bites count as success. Progress is doing what feels manageable - it’s not about perfection. I’m proud of myself for showing up and trying my best."