Lesson Plan
Fuel & Rest Lesson Plan
Participants will explore how balanced nutrition and restorative sleep support substance recovery and will create personalized meal and sleep plans to implement immediately.
Good nutrition and quality sleep improve energy, mood stability, cognitive function, and stress resilience—key factors in reducing relapse risk and sustaining long-term recovery.
Audience
Adults in Tier 2 group substance recovery support
Time
30 minutes
Approach
Interactive discussion, science-based insights, and personalized planning.
Materials
- Balanced Meal Plate Template, - Sleep Hygiene Checklist, - Personal Nutrition Plan Worksheet, - Sleep Strategy Planner, - Flipchart and Markers, and - Pens and Paper
Prep
Review and Print Materials
10 minutes
- Print enough copies of the Balanced Meal Plate Template, Sleep Hygiene Checklist, Personal Nutrition Plan Worksheet, and Sleep Strategy Planner for all participants.
- Gather flipchart paper and markers in a visible area.
- Familiarize yourself with session flow and key science points to guide discussion.
Step 1
Introduction
5 minutes
- Welcome participants and introduce the session’s objective.
- Conduct a quick icebreaker: ask each person to name one current habit around food or sleep.
- Outline how nutrition and rest tie into recovery success.
Step 2
Nutrition Overview
7 minutes
- Present core nutrition principles: macronutrients, balance, and hydration.
- Display a sample balanced plate on flipchart.
- Distribute the Balanced Meal Plate Template.
- Ask participants to reflect on their typical meals and note areas for improvement.
- Facilitate brief group sharing of insights.
Step 3
Sleep Importance
7 minutes
- Explain the role of restorative sleep in brain repair, mood regulation, and cravings control.
- Introduce common barriers: stress, irregular schedules, screen time.
- Hand out the Sleep Hygiene Checklist.
- Discuss simple strategies (consistent bedtime, tech curfew) and invite participant tips.
Step 4
Personalized Action Plan
8 minutes
- Distribute the Personal Nutrition Plan Worksheet and Sleep Strategy Planner.
- Guide participants to set 1–2 SMART goals for meals and sleep over the next week.
- Circulate to answer questions and encourage realistic, tailored commitments.
Step 5
Wrap-Up & Share
3 minutes
- Invite volunteers to share one nutrition and one sleep commitment.
- Summarize key takeaways: balance, consistency, self-monitoring.
- Encourage pairing up as accountability buddies and schedule a follow-up check-in.
use Lenny to create lessons.
No credit card needed
Slide Deck
Fuel & Rest for Recovery
A 30-minute group session on using balanced nutrition and restorative sleep to support long-term recovery from substance use.
Welcome participants and introduce yourself as the facilitator. Icebreaker: ask each person to name one current habit around food or sleep. Emphasize how today’s session ties healthy nutrition and restorative sleep to recovery success.
Session Objectives
- Explore how balanced nutrition and restorative sleep support recovery
- Identify simple, science-backed strategies for meals and sleep
- Create personalized SMART goals for the coming week
Review each objective aloud and check for understanding. Explain that participants will both learn science-backed insights and create personalized plans to implement immediately.
Why Nutrition Matters
- Fuels energy and cognitive function
- Stabilizes mood and reduces cravings
- Supports stress resilience and overall wellbeing
Summarize these science points: nutrients fuel the brain, stabilize mood, and build stress resilience. Introduce the concept of macronutrient balance and adequate hydration.
Balanced Meal Plate Template
Use this template to map out one of your meals:
- Allocate portions for protein, grains, vegetables, fruits, and healthy fats
- Identify one area you can improve this week
Link: Balanced Meal Plate Template
Distribute the Balanced Meal Plate Template. Ask participants to reflect on a typical meal and complete the plate. Then invite 2–3 volunteers to share one insight.
Why Sleep Matters
- Enables brain repair and memory consolidation
- Regulates mood and reduces irritability
- Helps control cravings and supports decision-making
Explain restorative sleep roles in brain repair, mood regulation, and cravings control. Encourage questions about participants’ current sleep routines.
Sleep Hygiene Strategies
- Set a consistent bedtime and wake time
- Limit screen use at least 1 hour before sleep
- Create a dark, cool, and quiet bedroom
- Practice relaxation techniques (deep breathing, stretching)
See: Sleep Hygiene Checklist
Hand out the Sleep Hygiene Checklist and guide a brief discussion on barriers. Encourage participants to share one personal tip.
Plan Your Actions
Use your worksheets to set 1–2 SMART goals:
Nutrition Goals:
- What, when, and where will you eat?
Sleep Goals: - Target bedtime/wake time and pre-sleep routine
Resources: - Personal Nutrition Plan Worksheet
- Sleep Strategy Planner
Walk around as participants work. Prompt them to refine goals to be Specific, Measurable, Achievable, Relevant, and Time-bound. Offer examples if needed.
Wrap-Up & Accountability
- Share one nutrition and one sleep commitment
- Pair up as accountability buddies
- Schedule a brief check-in next week
Key Takeaways: - Balance, consistency, and self-monitoring
Invite volunteers to share one nutrition and one sleep commitment. Emphasize the importance of accountability buddies and schedule a follow-up check-in.
Worksheet
Balanced Meal Plate Template
Use this worksheet to map out one of your typical meals. First, draw the portions of each food group on the plate below. Then label each section and reflect on one area you can improve.
1. Draw Your Meal
On the blank plate below, sketch the portions of protein, grains, vegetables, fruits, and healthy fats that you typically eat.
(Feel free to draw directly on this page.)
[Draw your plate here]
2. Label Each Section
Write the foods you placed in each category and estimate the portion size you used.
Protein:
Grains (or Starches):
Vegetables:
Fruits:
Healthy Fats (e.g., nuts, oils, avocado):
Water or Beverage:
3. Reflection and Goal Setting
Identify one area of your meal plate that could use improvement (e.g., more vegetables, leaner protein, less added fat). Then set a specific action you will take this week to adjust that portion.
Area to improve:
My SMART action step:
Use this template as part of your Fuel & Rest Lesson Plan and during the Fuel & Rest Slides activities to guide your personalized nutrition planning.
Worksheet
Sleep Hygiene Checklist
Use this checklist to assess your current sleep habits and identify areas for improvement. Check the box if you do it regularly or leave it blank if not.
- Maintain a consistent bedtime and wake time every day
- Limit screen use (phones, tablets, TV) at least 1 hour before bed
- Create a dark, cool, and quiet sleep environment
- Avoid caffeine and heavy meals within 3 hours of bedtime
- Engage in a relaxing pre-sleep routine (reading, meditation, stretching)
- Limit naps to 20–30 minutes and avoid late afternoon naps
- Get regular physical activity during the day
- Avoid alcohol and nicotine close to bedtime
Barriers and Strategies
Identify up to three barriers that disrupt your sleep routine (e.g., stress, irregular schedules, noise). For each, suggest a strategy to address it.
Barrier 1:
My action step:
Barrier 2:
My action step:
Barrier 3:
My action step:
My SMART Sleep Goal
Write one sleep goal for the coming week using the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound).
Use this checklist as part of your Fuel & Rest Lesson Plan and during the Fuel & Rest Slides activities to guide your personalized sleep planning.
Worksheet
Personal Nutrition Plan Worksheet
Use this worksheet to reflect on your current eating habits and create a SMART nutrition goal to support your recovery.
1. Reflect on Current Eating Patterns
What healthy nutrition habits do I already practice?
What challenges or barriers do I face in planning or preparing balanced meals?
2. Set a SMART Nutrition Goal
Specific: What exactly will I change or add to my meals?
Measurable: How will I track or measure my progress?
Achievable: What steps will ensure this goal is realistic for my schedule and resources?
Relevant: Why is this goal important for my recovery and wellbeing?
Time-bound: When will I start, and what is my target date for completion?
My SMART Nutrition Goal:
3. Plan Your Meals for One Day
Using your SMART goal, outline your meals and snacks for a typical day this week.
Breakfast:
Morning Snack:
Lunch:
Afternoon Snack:
Dinner:
4. Monitoring and Accountability
How will I track my meals and reflect on progress?
Who is my accountability buddy or support person?
When and how often will we check in on my nutrition goal?
Use this worksheet as part of your Fuel & Rest Lesson Plan and during the Fuel & Rest Slides activities to guide your personalized nutrition planning.
Worksheet
Sleep Strategy Planner
Use this worksheet to map out your ideal sleep routine, anticipate barriers, and set a SMART sleep goal to support your recovery.
1. Reflect on Your Current Sleep Routine
What time do I typically go to bed?
What time do I typically wake up?
What pre-sleep activities or habits do I currently follow?
2. Design Your Ideal Sleep Routine
Desired bedtime (e.g., 10:00 PM):
Desired wake-up time (e.g., 6:30 AM):
My pre-sleep ritual (activities to wind down):
Bedroom environment adjustments (light, noise, temperature):
3. Identify Barriers & Strategies
Barrier 1:
My Action Step:
Barrier 2:
My Action Step:
Barrier 3:
My Action Step:
4. My SMART Sleep Goal
Write one sleep goal for the coming week using the SMART framework (Specific, Measurable, Achievable, Relevant, Time-bound).
Use this planner as part of your Fuel & Rest Lesson Plan and during the Fuel & Rest Slides activities to guide your personalized sleep strategy.