Sample Plans of Eating

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.

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 Sample Plan #2 Sample Plan #3 Sample Plan #4

Sample Plan #1

Meal	Servings
Breakfast	2 servings protein 2 servings starch/grain 1 serving fruit 2 servings milk or milk substitute
Lunch	4 servings protein 2 servings starch/grain 1 serving fruit 2 servings vegetable 3 servings fat¹
Dinner	4 servings protein 2 servings starch/grain 1 serving fruit 3 servings vegetable 3 servings fat¹

¹ 14 to 16 grams total.

Sample Plan #2

Meal	Servings
Breakfast	2 servings protein 1 serving starch/grain 1 serving fruit 1 serving milk or milk substitute
Lunch	3 servings protein 1 serving starch/grain 1 serving fruit 3 servings vegetable 3 servings fat¹
Dinner	3 servings protein 1 serving starch/grain 1 serving fruit 3 servings vegetable 3 servings fat¹
Evening	1 serving starch/grain 1 serving fruit 1 serving milk or milk substitute

¹ 14 to 16 grams total.

Sample Plan #3 (High Carbohydrate)

Meal	Servings
Breakfast	2 servings starch/grain 1 serving fruit 1 serving milk or milk substitute
Lunch	2 servings protein 2 servings starch/grain 1 serving fruit 3 servings vegetable 3 servings fat¹
Dinner	2 servings protein 2 servings starch/grain 1 serving fruit 3 servings vegetable 3 servings fat¹
Evening	2 servings starch/grain 1 serving fruit 1 serving milk or milk substitute

¹ 14 to 16 grams total.
² Some OA members are sensitive to carbohydrates and struggle with volume of food as well.

Sample Plan #4 (High Protein/Low Carbohydrate)

Meal	Servings
Breakfast	4 servings protein 1 serving starch/grain 1 serving fruit 1 serving milk or milk substitute
Lunch	4 servings protein 4 servings vegetable 6 servings fat⁴
Dinner	4 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… 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.