7-day Meal Plan For Depression
Dealing with depression and seeking dietary support? Our 7-day meal plan for depression focuses on mood-boosting foods. Learn how to create meals that support mental health and easily convert them into a shopping list. Let's eat towards a happier mindset!
Meal plan grocery list
- Oatmeal
- Peaches
- Almonds
- Greek yogurt
- Turkey
- Vegetables for sandwich
- Whole grain bread
- Vegetable soup
- Chicken breast
- Sweet potatoes
- Green beans
- Eggs
- Spinach
- Herbal tea
- Salmon
- Mixed greens
- Cherry tomatoes
- Cucumber
- Vinaigrette
- Tofu
- Brown rice
- Whole grain cereal
- Low-fat milk
- Bananas
- Walnuts
- Chicken for soup
- Whole grain roll
- Cod
- Quinoa
- Brussels sprouts
- Yogurt
- Granola
- Berries
- Honey
- Lentils
- Curry spices
- Turkey for roasting
- Broccoli
- Avocado
- Decaffeinated tea
- Black beans
- Tomatoes
- Corn
- Chicken for grilling
- Cottage cheese
- Pineapple
- Sunflower seeds
- Barley
- Whole grain crackers
- Chickpeas
- Whole wheat tortilla
- Blueberries
- Low-fat yogurt
- Tuna
- Asparagus
- Chicken thighs
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Meal plan overview
Dealing with depression? Our 7-day meal plan for depression focuses on mood-boosting foods. It includes ingredients rich in omega-3s and antioxidants, known to improve mental health.
This plan is about supporting your mental well-being through diet, offering meals that can help elevate your mood.
Foods to eat
- Omega-3 Fatty Acids: Found in fish like salmon and sardines, and flaxseeds, which are linked to improved mood and brain health.
- Whole Grains: Oats, quinoa, and whole wheat products for steady energy and mood regulation.
- Leafy Greens: Spinach, kale, and Swiss chard, which are high in folate, a vitamin linked to lower depression rates.
- Nuts and Seeds: Especially walnuts, almonds, and pumpkin seeds, which contain essential nutrients for brain health.
- Lean Proteins: Chicken, turkey, and beans that provide steady energy and are rich in amino acids like tryptophan.
- Fruits: Berries, oranges, and bananas are rich in vitamins, antioxidants, and fiber.
- Probiotic Foods: Yogurt, kefir, and fermented foods for gut health, which is linked to mental well-being.
✅ Tip
Include omega-3 fatty acids, found in fish like salmon, which may have mood-boosting properties.
Foods not to eat
- High-Sugar Foods: Sweets and sugary drinks can cause energy spikes and crashes, impacting mood.
- Processed and Fast Foods: Often high in unhealthy fats and sugars, and low in nutrients essential for brain health.
- Alcohol: A depressant that can worsen mood disorders and interfere with sleep and medication.
- Caffeine: Can disrupt sleep and increase anxiety, which may exacerbate depression symptoms.
- Refined Carbohydrates: White bread and pasta can lead to rapid blood sugar fluctuations.
- Trans Fats: Found in some fried and baked goods, linked to poor mood and depression.
- Artificial Sweeteners: Like aspartame, which may affect serotonin levels and mood.
Main benefits
The 7-Day Meal Plan For Depression focuses on incorporating foods that may positively impact mood and mental health. This plan emphasizes nutrient-dense options, including omega-3 fatty acids, whole grains, and foods rich in vitamins and minerals. By supporting overall well-being through nutrition, the plan aims to complement other strategies in managing symptoms of depression.
Fat
Carbs
Protein
Fiber
Other
How to budget on this meal plan
To budget this depression-focused meal plan, consider these strategies: Buy bulk items like oatmeal, brown rice, lentils, and whole grains. Choose seasonal fruits and vegetables for cost savings and optimal freshness. Opt for frozen berries and mixed vegetables, which can be more affordable. Purchase larger cuts of meat and poultry to cook in bulk and use in different meals. Utilize versatile ingredients across multiple recipes to minimize waste. Look for store brands for staples like yogurt, milk, and canned beans. Plan meals to use perishables first and incorporate leftovers creatively. Consider preparing soups and stews in larger quantities for multiple meals.
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Extra tips ✨
Any healthy snack ideas?
For Depression, these mood-boosting snacks can be helpful:
- Dark chocolate (in moderation)
- Walnuts or almonds
- Bananas
- Whole grain toast with avocado
- Berries (blueberries, strawberries)
- Yogurt with honey and nuts
- Green tea
What should I drink on this meal plan?
Beverages in a diet for depression should promote overall mental health. Herbal teas like chamomile and green tea can be soothing and provide antioxidants. Water is essential for hydration, which is crucial for brain function. Smoothies with dark leafy greens and fruits provide nutrients that support mood. Omega-3 fortified juices can also be beneficial for brain health.
How to get even more nutrients?
For those dealing with depression, dietary choices can influence overall well-being. Foods rich in omega-3 fatty acids, such as salmon and flaxseeds, are known to support brain health. Complex carbohydrates from whole grains can help enhance mood by boosting serotonin levels. Incorporate leafy greens and fruits for their vitamins and minerals, and consider probiotic-rich foods like yogurt to support gut health, which is linked to mood regulation.
Meal plan suggestions
7-Day Meal Plan for Supporting Mental Well-being
Day 1
- Breakfast: Greek yogurt with mixed berries, chia seeds, and a drizzle of honey (calories: 250, protein: 15g, carbs: 30g, fat: 8g)
- Lunch: Quinoa salad with chickpeas, cherry tomatoes, cucumber, and a lemon-tahini dressing (calories: 400, protein: 18g, carbs: 45g, fat: 15g)
- Dinner: Baked salmon with sweet potato wedges and steamed broccoli (calories: 450, protein: 30g, carbs: 35g, fat: 20g)
Day 2
- Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder (calories: 300, protein: 20g, carbs: 25g, fat: 15g)
- Lunch: Lentil soup with whole grain bread and a side of mixed greens (calories: 350, protein: 18g, carbs: 55g, fat: 5g)
- Dinner: Grilled chicken with quinoa and roasted Brussels sprouts (calories: 400, protein: 25g, carbs: 35g, fat: 18g)
Day 3
- Breakfast: Avocado toast with poached eggs and cherry tomatoes (calories: 280, protein: 12g, carbs: 25g, fat: 15g)
- Lunch: Chickpea and vegetable stir-fry with brown rice (calories: 380, protein: 18g, carbs: 45g, fat: 12g)
- Dinner: Baked cod with quinoa and sautéed spinach (calories: 350, protein: 25g, carbs: 30g, fat: 15g)
Day 4
- Breakfast: Whole grain cereal with low-fat milk, banana slices, and a sprinkle of almonds (calories: 250, protein: 10g, carbs: 35g, fat: 8g)
- Lunch: Grilled turkey burger with sweet potato fries and a side salad (calories: 400, protein: 20g, carbs: 40g, fat: 18g)
- Dinner: Quinoa-stuffed bell peppers with black beans, corn, and tomatoes (calories: 380, protein: 15g, carbs: 40g, fat: 15g)
Day 5
- Breakfast: Blueberry and almond butter smoothie with low-fat yogurt (calories: 300, protein: 15g, carbs: 30g, fat: 15g)
- Lunch: Tuna salad with mixed greens, avocado, and a light vinaigrette (calories: 350, protein: 25g, carbs: 15g, fat: 18g)
- Dinner: Grilled chicken with brown rice and roasted asparagus (calories: 400, protein: 28g, carbs: 30g, fat: 15g)
Day 6
- Breakfast: Overnight oats with sliced strawberries, almonds, and a touch of maple syrup (calories: 280, protein: 10g, carbs: 35g, fat: 12g)
- Lunch: Vegetable and chickpea curry with basmati rice (calories: 380, protein: 15g, carbs: 50g, fat: 15g)
- Dinner: Baked chicken thighs with quinoa and roasted vegetables (calories: 420, protein: 30g, carbs: 35g, fat: 20g)
Day 7
- Breakfast: Banana and walnut whole grain pancakes with a drizzle of honey (calories: 320, protein: 12g, carbs: 40g, fat: 15g)
- Lunch: Hummus and vegetable wrap with whole grain tortilla (calories: 350, protein: 10g, carbs: 45g, fat: 15g)
- Dinner: Grilled salmon with quinoa and steamed broccoli (calories: 450, protein: 30g, carbs: 35g, fat: 20g)
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⚠️ Keep in Mind
As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.
