90 30 50 diet plan for anxiety
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
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.
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
7-Day Meal Plan for 90 30 50 Diet Plan for Anxiety
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
Want to learn more?
⚠️ 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.
Article reviewed
- Written by Roxana Grabowska.
- Published on Jun 5, 2024
- Updated on Nov 1, 2024