Dash diet plan for depression
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Spinach
Kale
Broccoli
Blueberries
Strawberries
Walnuts
Almonds
Oatmeal
Quinoa
Brown rice
Salmon
Tuna
Skinless chicken breast
Turkey breast
Greek yogurt
Skim milk
Avocado
Flaxseeds
Chia seeds
Lentils
Chickpeas
Sweet potatoes
Beets
Oranges
Apples
Tomatoes
Bell peppers
Cucumbers
Olive oil
Tofu
Eggs
Ginger
Garlic
Diet plan overview
The Dash diet plan for depression focuses on nutrients that positively affect brain health and mood, such as omega-3 fatty acids, folate, and magnesium. By incorporating foods rich in these nutrients, like fatty fish, nuts, and leafy greens, the diet can help improve mood stability and cognitive function.
This plan also promotes a balanced intake of whole grains, fruits, and vegetables, which can contribute to overall well-being and help alleviate some symptoms of depression through improved nutrition.
Foods to eat
Omega-3 Fatty Acids: Salmon, trout, and flaxseeds to help manage mood swings.
Whole Grains: Oatmeal, whole grain breads for serotonin production and mood stabilization.
Leafy Greens: Spinach, swiss chard, and broccoli, high in folate which is important for brain function.
Nuts and Seeds: Almonds, sunflower seeds, rich in magnesium which helps with depression symptoms.
Berries: Blueberries, strawberries, rich in antioxidants to reduce inflammation associated with depression.
✅ Tip
Foods not to eat
High-Sodium Foods: Canned soups, frozen dinners which can exacerbate symptoms of depression.
Trans Fats: Deep-fried foods, fast foods which can negatively affect brain health.
High-Sugar Foods: Candy, cakes which can lead to mood instability.
Refined Carbs: White pasta, white rice which can cause fluctuations in blood sugar levels.
Caffeine: Excessive coffee, energy drinks which can disturb sleep and worsen depression symptoms.
Main benefits
The dash diet plan for depression could potentially alleviate symptoms by promoting the intake of foods high in omega-3 fatty acids, folate, and antioxidants. These nutrients support brain health and neurotransmitter functions. Regular consumption of balanced meals also stabilizes blood sugar levels, which can influence mood stability.
📊 Recommended food breakdown (Source)
How to budget on this diet plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Meal plan suggestion
Day 1
- Breakfast:Oatmeal with blueberries, strawberries, and chia seeds
- Lunch:Quinoa salad with chickpeas, cucumbers, bell peppers, and olive oil dressing
- Dinner:Grilled salmon with a side of steamed broccoli and sweet potatoes
- Snack:Greek yogurt with walnuts and honey
Day 2
- Breakfast:Smoothie with spinach, kale, apple, and skim milk
- Lunch:Tuna salad with tomatoes, avocado, and olive oil
- Dinner:Stir-fried tofu with bell peppers, garlic, ginger, and brown rice
- Snack:A handful of almonds and orange slices
Day 3
- Breakfast:Scrambled eggs with spinach and mushrooms
- Lunch:Lentil soup with kale and sweet potatoes
- Dinner:Turkey breast baked with apples and beets
- Snack:Avocado and tomato salad with olive oil
Day 4
- Breakfast:Greek yogurt with sliced strawberries and flaxseeds
- Lunch:Brown rice bowl with roasted chickpeas, avocado, and cucumbers
- Dinner:Baked chicken breast with steamed kale and quinoa
- Snack:Cottage cheese with sliced peaches
Day 5
- Breakfast:Oatmeal pancakes topped with blueberries and a drizzle of honey
- Lunch:Salad with spinach, beets, walnuts, and balsamic vinegar
- Dinner:Grilled tofu steaks with broccoli and brown rice
- Snack:Sliced cucumbers with hummus
Day 6
- Breakfast:Smoothie bowl with kale, banana, Greek yogurt, and almonds
- Lunch:Quinoa stuffed bell peppers with lentils and spices
- Dinner:Poached salmon with garlic roasted sweet potatoes and spinach
- Snack:Apple slices with almond butter
Day 7
- Breakfast:Chia pudding made with skim milk, topped with mango and coconut flakes
- Lunch:Tomato soup with a side of grilled chicken and avocado salad
- Dinner:Stir-fried brown rice with egg, peas, carrots, and soy sauce
- Snack:A handful of mixed nuts and dried fruit
Want to learn more?
⚠️ Keep in mind
Other diet plans
Carnivore diet plan for diabetics
This diet plan on the carnivore diet for diabetic individuals is quite low on carbs while approximating almost 100 percent in protein and fats. This helps to control blood sugar levels. Avoiding sugars and most of carbs can make it possible to have diabetes well under control. It is a radical but straightforward dietary intervention which should be done with supervision and guidance from health practitioners.
Carnivore diet plan for healthy eating
Healthy eating in the carnivore diet plan comprises a range of nutrient-dense sourced meats, such as organs and bone broths, which contain critical vitamins and minerals. It aims to eliminate inflammatory reactions, which are characteristic of some lifestyle diseases, and cut back the diet to essential nutrients. It may seem limiting, however, it facilitates looking deeper into the quality of every piece of meat cuisine.
Carnivore diet plan for beginners
The following carnivore beginner’s plan is especially intended for those who are new to the carnivore way of life. It begins by eating only meat instead of animal-based foods. Just after a few weeks or so, start introducing other types of food, such as fish, poultry, and organ meat. No complicated steps involved - learn the basics of meat preparation and accommodate a new food pattern.
Listonic team
Fact-checked
