90 30 50 diet plan for depression

This diet plan addresses nutritional needs in depression management, featuring 90 grams of protein to help regulate neurotransmitters, 30 grams of fiber to improve gut health, and 50 grams of healthy fats to boost brain function. It’s structured to support mental and emotional well-being through balanced eating.

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Diet plan grocery list

Chicken breast

Salmon fillets

Eggs

Spinach

Kale

Broccoli

Blueberries

Strawberries

Avocado

Almonds

Walnuts

Chia seeds

Flaxseeds

Quinoa

Brown rice

Sweet potatoes

Greek yogurt

Cottage cheese

Tofu

Lentils

Black beans

Chickpeas

Olive oil

Coconut oil

Dark chocolate

Oats

Whole wheat bread

Almond butter

Green tea

Turmeric

Ginger

Garlic

Cinnamon

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Diet plan overview

Nutrition plays a key role in managing depression, and the 90 30 50 diet plan for depression focuses on foods that can positively affect mood. This plan provides 90 grams of protein daily to help stabilize mood, 30 grams of fiber to improve gut health (which is linked to emotional health), and 50 grams of healthy fats to support brain function. Foods rich in omega-3 fatty acids, magnesium, and B vitamins, known for their mental health benefits, are included.

This diet encourages regular, balanced meals that can help alleviate swings in blood sugar levels, which can impact mood. It’s a holistic approach to managing depression through diet.

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Foods to eat

Omega-3 Fatty Acids: Salmon, flaxseeds, and walnuts to help improve mood and brain function.
Whole Grains: Oats, quinoa, and brown rice can help regulate serotonin levels and stabilize mood.
Leafy Greens: Spinach, swiss chard, and kale are rich in folate, which can help alleviate depressive symptoms.
Lean Proteins: Turkey, chicken, and eggs provide tryptophan, which is converted to serotonin in the brain.
Probiotics: Yogurt and kefir support gut health, which is linked to mood regulation.

✅ Tip

Opt for carbohydrates rich in omega-3 fatty acids and antioxidants, like berries and whole grains, in your 90 30 50 diet plan to potentially enhance mood and alleviate symptoms of depression.

Foods not to eat

High-Sugar Foods: Sugary snacks and desserts can cause blood sugar fluctuations, impacting mood and energy.
Processed Foods: High in unhealthy fats and additives, can exacerbate depression symptoms.
Alcohol: A depressant that can worsen mood disorders and interfere with sleep.
Caffeine: May cause anxiety and sleep issues in sensitive individuals, affecting depression.
High-Sodium Foods: Can lead to imbalances in physical health, affecting mental health.

Main benefits

The 90 30 50 diet plan for depression may positively impact mood and mental health through a diet rich in omega-3 fatty acids, protein, and fiber. These nutrients are crucial for neurotransmitter function and maintaining stable energy levels, which can help in managing depression symptoms.

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

How to budget on this diet plan

Those using the 90 30 50 diet plan to aid depression should focus on omega-3 rich foods like salmon and flaxseeds, which are often less expensive when purchased in larger quantities or on sale. Dark chocolate is a great mood booster in moderation; buy it in bulk and use small amounts as a treat to brighten your day. Integrating turmeric into your meals can help manage inflammation associated with depression, and it's cheaper when bought in bulk.

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Meal plan suggestion

7-Day Meal Plan for 90 30 50 Diet Plan for Depression

Day 1

Breakfast: Oatmeal with blueberries, flaxseeds, and a sprinkle of cinnamon
Lunch: Quinoa salad with chickpeas, avocado, spinach, and olive oil dressing
Dinner: Grilled salmon fillets with steamed broccoli and sweet potato
Snack: Greek yogurt with chopped walnuts and honey

Day 2

Breakfast: Smoothie with spinach, kale, strawberries, and almond butter
Lunch: Tofu stir-fry with garlic, ginger, and mixed vegetables (broccoli, kale, and spinach)
Dinner: Baked chicken breast with a side of quinoa and steamed kale
Snack: A handful of almonds and dark chocolate

Day 3

Breakfast: Scrambled eggs with spinach and whole wheat toast
Lunch: Lentil soup with carrots, turmeric, and a dash of olive oil
Dinner: Baked salmon with roasted sweet potatoes and sautéed spinach
Snack: Cottage cheese with sliced strawberries and a sprinkle of chia seeds

Day 4

Breakfast: Greek yogurt with sliced almonds, blueberries, and a sprinkle of cinnamon
Lunch: Chickpea salad with avocado, cherry tomatoes, and kale, dressed with olive oil
Dinner: Grilled chicken breast with brown rice and steamed broccoli
Snack: Slices of cucumber with hummus (chickpeas and olive oil)

Day 5

Breakfast: Overnight oats with almond butter, chia seeds, and blueberries
Lunch: Black bean and sweet potato chili
Dinner: Stir-fried tofu with quinoa and a medley of greens (spinach, kale)
Snack: Walnuts and a piece of dark chocolate

Day 6

Breakfast: Cottage cheese with sliced peaches and flaxseeds
Lunch: Baked salmon salad with mixed greens, avocado, and vinaigrette
Dinner: Chicken breast sautéed with garlic, ginger, and turmeric, served with lentils and kale
Snack: Hard-boiled eggs and green tea

Day 7

Breakfast: Protein pancakes made with eggs, oats, and topped with strawberries
Lunch: Quinoa and chickpea bowl with diced vegetables and coconut oil
Dinner: Grilled tofu steaks with a side of roasted broccoli and brown rice
Snack: Avocado slices on whole wheat bread

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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.