EP 242: Practical Meal Planning Tips & Tricks to Lessen Stress & Reduce Food Anxiety ~ HBS Interview With Dietitian Brittany Braswell

In this powerful interview, Lindsey sits down with Brittany Braswell, a registered dietitian, food freedom coach, and host of Faith-Filled Food Freedom podcast. Brittany shares her unique approach to eating disorder recovery that integrates evidence-based nutrition with Christian faith, creating lasting transformation for women struggling with food guilt and body shame. In this episode you will discover practical strategies for menu planning without restriction, overcoming fear foods, and why having a strong faith foundation accelerates recovery progress. This episode is perfect for: Christian women in eating disorder recovery, anyone struggling with meal planning anxiety, and those seeking faith-based approaches to food freedom. Meet Brittany Braswell: 🎓 Registered Dietitian with 12+ years experience 🎤 Public Speaker and Podcast Host of Faith-Filled Food Freedom 💝 Specializes in: Food freedom and body image coaching for Christian women 🏡 Life: Wife and mom of three in small-town Alabama ✨ Mission: Helping women break free from food guilt and body shame through Christ-centered coaching Key Topics Covered: Brittany's Journey to Food Freedom How traditional nutrition education created food polarizationDiscovering the connection between restrictive teaching and client strugglesWorking in eating disorder treatment centers and seeing faith's impactWhy evidence-based recovery + faith = faster, sustained progress The Power of Faith in Recovery Why bodies created by God respond better when we trust His designHow faith provides a solid foundation vs. carrying recovery weight aloneBreaking free from "A-student recovery" perfectionismUsing truth to combat eating disorder lies Menu Planning vs. Meal Plans Meal Plans: Structured like a cast - helpful for stability during healingMenu Planning: Flexible approach focusing on available ingredientsWhen to transition from rigid structure to intuitive flexibilityBrittany's $5 menu board system for decision fatigue Practical Strategies Shared: Quick 5-Minute Meal Formula Brittany's Go-To Mexican Bowl: Canned black beans (protein)Microwaveable rice pouchSalsa for seasoningShredded cheeseOptional: pre-cooked shredded chicken from freezer Menu Planning Made Simple Create a "par stock" list of always-available ingredientsPlan 3-4 flexible meals per weekUse visual menu board with clip-on recipe cardsBuild in backup options for exhausting daysPrep shredded chicken in bulk for quick protein Overcoming Fear Foods Get education about feared nutrients (challenge the lies)Use accountability - eat with others when possibleCategorize fears: least scary → moderately scary → terrifyingStart with least scary foods firstRename trigger words (carbs = "components" or "cactuses") Powerful Insights: 💡 "Our bodies were created by the Lord, so He knows them better than we do" 💡 "Clients who integrated faith made progress faster and sustained it longer" 💡 "You don't have to do recovery like an A-student - there's no perfect way" 💡 "Having a plan doesn't mean you can't be intuitive - it means ingredients are available when cravings hit" 💡 "Everything will feel scary first when incorporating new foods" Brittany's Definition of "Best Self": "Having total peace about saying no and setting boundaries" Learning that "no" is a complete sentencePrioritizing values over people-pleasingCreating margin in calendar to avoid anxiety and rushingProtecting time with family and serving clients authentically Why Faith + Nutrition Works: ✅ Provides solid foundation beyond personal willpower ✅ Offers truth to combat eating disorder lies ✅ Reduces pressure of carrying recovery weight alone ✅ Creates sustainable progress vs. white-knuckling ✅ Addresses identity and worth at the core level ✅ Prevents relapse behaviors from perfectionist pressure For Christian Women in Recovery: 🙏 Your faith matters in your food freedom journey 🙏 God designed your body and knows what it needs 🙏 Recovery doesn't have to be perfect - grace covers the messy middle 🙏 Community and accountability accelerate healing 🙏 Your identity is in Christ not in food control or body size 🙏 Boundaries are biblical and necessary for wholeness Connect with Brittany Braswell: 🎧 Podcast: Faith-Filled Food Freedom (wherever you listen to podcasts) 🌐 Website: www.brittanybraswellrd.com 📚 Free Resources: www.brittanybraswellrd.com/herbestself Free Resources Mentioned: Visit www.brittanybraswellrd.com/herbestself for: Simple menu planning strategies without restrictionGuilt-free meal planning guidesRelated podcast episodesFaith-based recovery resources Key Takeaways: ✨ Menu planning can support intuitive eating when done flexibly ✨ Faith provides the foundation recovery needs to be sustainable ✨ Fear foods become manageable with education and gradual exposure ✨ Quick meal strategies prevent eating disorder thoughts from winning ✨ Accountability accelerates progress in recovery...