Diet plan grocery list
Spinach
Kale
Sweet potatoes
Avocados
Bananas
Blueberries
Strawberries
Oranges
Almonds
Walnuts
Salmon
Tuna
Chicken breast
Turkey
Eggs
Greek yogurt
Skim milk
Quinoa
Oats
Lentils
Chickpeas
Broccoli
Bell peppers
Tomatoes
Whole wheat bread
Brown rice
Olive oil
Chia seeds
Flaxseeds
Cottage cheese
Dark chocolate
Green tea
Ginger
Diet plan overview
An energy-boosting diet plan for depression focuses on stabilizing mood and energy levels through balanced meals. Foods rich in omega-3 fatty acids, such as salmon and flaxseeds, are prioritized to support brain health, while complex carbs like oatmeal provide sustained energy. Vitamins D and B12, along with folate-rich greens, play roles in regulating mood and preventing fatigue.
Eating at regular intervals helps prevent blood sugar dips that can exacerbate mood swings. Including probiotic-rich foods like yogurt can also benefit gut health, which is linked to mental well-being. This diet is not just about nutrition, but also forming habits that support a healthier mental state.
Foods to eat
- Omega-3 Fatty Acids: Salmon, flaxseeds, and walnuts to support brain health.
- Whole Grains: Oatmeal, whole-wheat bread for serotonin production and mood stabilization.
- Leafy Greens: Spinach and Swiss chard rich in folate, which is crucial for mood management.
- Lean Proteins: Turkey, beans, and tofu to enhance neurotransmitter function.
- Berries: Blueberries, strawberries which are high in antioxidants that support overall brain health.
✅ Tip
Brighten your mood with a smoothie that blends bananas, spinach, and flaxseed oil, delivering a triple punch of omega-3, magnesium, and potassium.
Foods not to eat
- High-Sugar Foods: Avoid sweets and soft drinks that can lead to mood fluctuations.
- Caffeine: Excessive caffeine can disrupt sleep and worsen mood swings.
- Refined Carbs: White bread, pasta which can affect blood sugar and mood stability.
- Alcohol: It’s a depressant and can exacerbate depression symptoms.
- Fast Food: Poor in nutrients and often high in fats that may impact mental health.
Main benefits
The energy-boosting diet plan for marathon training is specifically designed to increase endurance and delay fatigue. It strategically increases carbohydrate intake to maximize glycogen storage, the fuel that powers long-distance runners. The plan also emphasizes optimal hydration and electrolyte balance, critical for peak athletic performance. Additionally, it incorporates anti-inflammatory foods to speed up recovery times and reduce soreness post-training.
📊 71% of people think they could improve their eating habits (Source)
How to budget on this diet plan
To follow an energy-boosting diet on a budget for depression, focus on whole foods like beans, nuts, and seeds, which are cheaper in bulk. Seasonal fruits and vegetables are more affordable and add variety to your diet. Frozen berries and spinach are less expensive than fresh and are great for smoothies. Plan your meals for the week and cook in batches to save both time and money. Oily fish like mackerel can be bought canned, offering omega-3s needed for mood regulation at a lower cost.
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Meal plan suggestion
7-Day Meal Plan for Energy-Boosting Diet Plan for Depression
Day 1
- Breakfast: Greek yogurt with blueberries, strawberries, and chia seeds
- Lunch: Quinoa salad with spinach, kale, cherry tomatoes, and chickpeas, dressed with olive oil and lemon
- Dinner: Baked salmon with sweet potatoes and steamed broccoli
- Snack: A banana and a handful of almonds
Day 2
- Breakfast: Oatmeal with flaxseeds, walnuts, and a drizzle of honey
- Lunch: Tuna salad with mixed greens (spinach and kale), bell peppers, and an olive oil dressing
- Dinner: Grilled chicken breast with brown rice and steamed kale
- Snack: Cottage cheese with sliced strawberries
Day 3
- Breakfast: Smoothie with Greek yogurt, spinach, banana, and a splash of skim milk
- Lunch: Lentil soup with diced tomatoes and carrots, served with a slice of whole wheat bread
- Dinner: Baked turkey breast with quinoa and roasted bell peppers
- Snack: Dark chocolate squares with green tea
Day 4
- Breakfast: Avocado toast on whole wheat bread with a poached egg
- Lunch: Chickpea and quinoa bowl with spinach, kale, and a tahini dressing
- Dinner: Grilled salmon with steamed broccoli and brown rice
- Snack: A handful of walnuts and an orange
Day 5
- Breakfast: Greek yogurt with blueberries, flaxseeds, and a drizzle of honey
- Lunch: Turkey and avocado wrap in a whole wheat tortilla with spinach and tomatoes
- Dinner: Baked chicken breast with roasted sweet potatoes and steamed kale
- Snack: A banana and a handful of almonds
Day 6
- Breakfast: Smoothie with Greek yogurt, spinach, strawberries, and a splash of skim milk
- Lunch: Lentil salad with kale, bell peppers, and a lemon-olive oil dressing
- Dinner: Grilled tuna with quinoa and steamed broccoli
- Snack: Cottage cheese with sliced strawberries
Day 7
- Breakfast: Oatmeal with chia seeds, walnuts, and a drizzle of honey
- Lunch: Quinoa salad with spinach, kale, chickpeas, and bell peppers, dressed with olive oil and lemon
- Dinner: Baked salmon with sweet potatoes and steamed broccoli
- Snack: Dark chocolate squares with green tea
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 our editorial team.
- Published on May 22, 2024
- Updated on Nov 1, 2024