90 30 50 diet plan for anxiety

Written byListonic team

Updated on Nov 1, 2024

Living with anxiety is challenging, but the 90 30 50 diet plan can offer some relief. With 90 grams of protein daily, it helps regulate neurotransmitters that affect mood. The 30 grams of fiber and 50 grams of healthy fats keep your energy steady, helping you feel more in control.

Diet plan grocery list

Chicken breast

Salmon fillets

Turkey breast

Eggs

Greek yogurt

Cottage cheese

Almonds

Chia seeds

Quinoa

Lentils

Black beans

Broccoli

Spinach

Kale

Sweet potatoes

Carrots

Bell peppers

Tomatoes

Avocados

Blueberries

Apples

Pears

Bananas

Brown rice

Whole wheat bread

Oatmeal

Olive oil

Flaxseed oil

Pumpkin seeds

Tofu

Edamame

Lean beef

Sardines

Walnuts

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Diet plan overview

Living with anxiety can be overwhelming, but the 90 30 50 diet plan for anxiety offers some relief. By including 90 grams of protein daily, it helps regulate neurotransmitters that affect mood. The 30 grams of fiber and 50 grams of healthy fats provide steady energy and improve overall well-being.

Following this diet can make managing anxiety easier. It supports mental health and can help you feel more balanced and calm.

90 30 50 diet plan for anxiety exemplary product

Foods to eat

Fatty Fish: Salmon and tuna are rich in omega-3 fatty acids, which can help reduce anxiety symptoms.
Whole Grains: Brown rice, quinoa, and whole wheat bread can help maintain stable blood sugar levels.
Leafy Greens: Spinach and kale are high in magnesium, which can help alleviate anxiety.
Nuts and Seeds: Almonds and chia seeds provide magnesium and healthy fats.
Berries: Blueberries and strawberries are high in antioxidants, which can help combat stress.

✅ Tip

Snack on magnesium-rich foods like pumpkin seeds and dark chocolate to help reduce anxiety levels.

Foods not to eat

Caffeine: Coffee, energy drinks, and soda can increase anxiety symptoms.
Sugar: High-sugar foods and drinks can cause blood sugar spikes and crashes, leading to increased anxiety.
Processed Foods: Fast food and ready meals often contain ingredients that can trigger anxiety.
Alcohol: Can disrupt sleep and exacerbate anxiety symptoms.
Artificial Sweeteners: These can have adverse effects on mood and anxiety levels.

Main benefits

The 90 30 50 diet plan for anxiety can reduce symptoms of anxiety by stabilizing blood sugar levels with a balanced intake of carbohydrates, proteins, and fats. It includes foods rich in magnesium and B vitamins, which are known to support nervous system health and reduce anxiety. Omega-3 fatty acids in the diet have anti-inflammatory effects that can help improve mental clarity and reduce anxiety. Furthermore, the diet encourages regular meals, which can prevent the anxiety that comes from hunger and low blood sugar.

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

For the 90 30 50 diet plan for anxiety, stock up on magnesium-rich foods like pumpkin seeds and dark chocolate when they are on sale. Buy whole grains like brown rice and quinoa in bulk to save money and have versatile ingredients on hand. Look for deals on leafy greens and freeze any extras to prevent spoilage. Consider growing your own leafy greens and herbs at home to reduce grocery bills and ensure a fresh supply.

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Meal plan suggestion

Day 1

Breakfast:Greek yogurt with chia seeds and blueberries
Lunch:Grilled chicken breast with quinoa and steamed broccoli
Dinner:Baked salmon fillet with sweet potatoes and spinach
Snack:Apple slices with almond butter

Day 2

Breakfast:Oatmeal with banana and walnuts
Lunch:Turkey breast sandwich on whole wheat bread with avocado and bell peppers
Dinner:Lean beef stir-fry with brown rice and mixed vegetables (carrots, kale, tomatoes)
Snack:Cottage cheese with pear slices

Day 3

Breakfast:Scrambled eggs with spinach and tomatoes
Lunch:Lentil and black bean salad with kale and bell peppers
Dinner:Grilled tofu with quinoa and roasted carrots
Snack:Greek yogurt with blueberries and chia seeds

Day 4

Breakfast:Smoothie with Greek yogurt, spinach, banana, and chia seeds
Lunch:Sardine salad with avocado, tomatoes, and spinach
Dinner:Baked turkey breast with sweet potatoes and broccoli
Snack:Apple slices with pumpkin seeds

Day 5

Breakfast:Cottage cheese with pear slices and walnuts
Lunch:Chicken breast wrap with whole wheat bread, avocado, and bell peppers
Dinner:Salmon fillet with quinoa and steamed kale
Snack:Blueberries with almonds

Day 6

Breakfast:Greek yogurt with banana and flaxseed oil
Lunch:Turkey breast salad with mixed greens, avocado, and tomatoes
Dinner:Grilled lean beef with brown rice and roasted carrots
Snack:Cottage cheese with blueberries

Day 7

Breakfast:Oatmeal with apple slices and chia seeds
Lunch:Tofu stir-fry with brown rice and mixed vegetables (broccoli, bell peppers, spinach)
Dinner:Baked sardines with quinoa and steamed kale
Snack:Greek yogurt with almonds

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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.

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