Clinical workspace

The ARFID Meal Builder

Module 1

The Core Formula

This module introduces the foundation we will 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 work with what already feels safe and build from there.

1x Carbohydrate

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

Goal: provide energy

1x Protein

Helps steady blood sugar and provides the building blocks your body uses to repair itself. This softens the energy crashes that make anxiety worse.

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

Examples that fit you

Your only job right now:

Combine one safe carb, one safe protein and one safe fat. That is it. It does not matter if it is breakfast food at dinner. It does not matter if it is beige. Nourishment is the priority.

Map your safe foods
Module 2

Your Safe Food Map

Map the foods you can reliably eat, especially on moderate to difficult days. Tap a suggestion to add it, or type in anything of your own. Every suggestion is labelled by texture and filtered to your preferences.

Showing
Module 3

The Meal Builder

Build a meal from the foods you mapped. Removing the decision is often what makes eating possible, so save the combinations that work and reuse them without thinking.

Your three part meal will appear here.

Your saved go to meals

Tap a meal to rebuild it instantly

Module 4

The Upgrade Method

Instead of forcing an entirely new meal, start with a base that is completely safe and add one small change. A different brand, a slightly different shape, or a tiny amount of something new alongside it. Suggestions below stay inside your texture and dietary preferences.

Choose a base and name one small change.

Saved upgrade plans

Module 5

The Hard Days Protocol

For days when anxiety or executive dysfunction is running high. The goal is not a balanced meal. The goal is getting something in so your body does not crash. These options adapt to how you eat.

Minimum viable meals

Tick whichever feels accessible right now. Anything ticked counts as a win.

Your emergency shortlist

Pulled straight from the foods you mapped. On a hard day, do not think. Pick one of these.

Module 6

Anxiety Scripts

Read these reframes aloud to help settle your nervous system. Tap 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 is not going to hurt me. It just feels overwhelming right now. It is 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. Progress is doing what feels manageable, not doing it perfectly. I am proud of myself for showing up and trying.

This workbook is an educational tool and does not replace individual clinical care. If you are working with a dietitian or psychologist, bring it to your next session so it can be tailored to you.