14-day meal plan for anxiety

Updated on Nov 22, 2024

Manage anxiety with our 14-day meal plan. Packed with stress-reducing and nutrient-dense recipes, this plan offers a variety of flavorful options to support your mental well-being. Explore a holistic approach to nutrition that complements your efforts in managing anxiety.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Lentils

Chickpeas

Oats

Snacks & sweets

Dark chocolate

Almonds

Walnuts

Coffee & tea

Green tea

Chamomile tea

Meats

Salmon

Turkey

Lean beef

Lean pork

Dairy & eggs

Greek yogurt

Low-fat cottage cheese

Eggs

Spices & sauces

Olive oil

Fish & seafood

Salmon

Fresh grocery

Spinach

Broccoli

Bell peppers

Tomatoes

Carrots

Strawberries

Bananas

Avocado

Sweet potatoes

Oranges

Blueberries

Bakery

Whole-grain bread

Plant based

Chia seeds

Pumpkin seeds

Meal plan overview

Manage anxiety with our 14-day meal plan designed to support mental well-being. Featuring stress-reducing and nutrient-dense recipes, this plan offers a variety of flavorful options that contribute to a calm and balanced state. Enjoy a diverse menu that nourishes both body and mind on a vegan diet.

14-day meal plan for anxiety exemplary product

Foods to eat

Fatty Fish: Incorporate omega-3-rich fish like salmon and mackerel to support brain health and reduce anxiety.
Whole Grains: Choose whole grains such as brown rice, quinoa, and oats for sustained energy and mood stabilization.
Lean Proteins: Opt for chicken, turkey, tofu, and legumes to provide amino acids that contribute to neurotransmitter production.
Fruits and Vegetables: Prioritize a variety of colorful produce for essential vitamins, minerals, and antioxidants.
Nuts and Seeds: Include almonds, walnuts, flaxseeds, and chia seeds for healthy fats and nutrients that support mental well-being.
Probiotic Foods: Consume yogurt, kefir, and sauerkraut for gut health, which is linked to mental health.
Herbal Teas: Enjoy calming teas like chamomile and lavender to promote relaxation and reduce stress.
Dark Chocolate: Indulge in moderate amounts of dark chocolate for its potential mood-boosting properties.
Hydration: Drink water and herbal teas throughout the day to stay hydrated and support overall well-being.
Individualized Nutrition: Adjust portion sizes and meal plans based on individual dietary needs and preferences.

✅Tip

Incorporate magnesium-rich foods like almonds, spinach, and avocado to help regulate neurotransmitter function and ease anxiety symptoms.

Foods not to eat

Caffeine: Moderate caffeine intake, as excessive amounts can contribute to anxiety and disrupt sleep.
Sugary Snacks: Minimize consumption of sugary treats, as they may lead to energy fluctuations and mood swings.
Processed Foods: Limit intake of processed and refined foods, opting for whole, nutrient-dense options.
Alcohol: Consume alcohol in moderation, as excessive intake can affect mood and exacerbate anxiety symptoms.
Individual Dietary Needs: Adjust the meal plan based on individual triggers, sensitivities, and nutritional needs.
Regular Stress Management: Incorporate stress-reducing activities like meditation, yoga, or deep breathing into daily life.
Consult a Healthcare Professional: For concerns about anxiety or individual health, consult with a healthcare provider.

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Main benefits

The 14-day meal plan for anxiety includes foods that may help reduce stress and anxiety symptoms, such as magnesium-rich foods, omega-3 fatty acids, and antioxidants.

Recommended nutrient breakdown

Protein: 20%

Fat: 20%

Carbs: 50%

Fiber: 7%

Other: 3%

How to budget on this meal plan

Salmon and turkey are staples that can be bought in bulk. Spinach, broccoli, and quinoa offer variety and are often cheaper when purchased in larger quantities. Brown rice, lentils, and chickpeas can be more cost-effective when bought in bulk. Greek yogurt, berries, and bananas are also more affordable in larger sizes.

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Packed with vitamins, minerals, and antioxidants:

blackberries

apples

chia seeds

Extra tips

Snacks that may help in reducing anxiety and promoting relaxation:

Dark chocolate
Whole grain toast with avocado
Yogurt with mixed berries
Herbal tea with honey
Nuts, particularly almonds and walnuts
Cheese cubes
Fresh fruit like oranges or berries

For managing anxiety, herbal teas like chamomile or lavender are soothing. Green tea, with its calming L-theanine, is helpful. Water maintains hydration, which is crucial for overall well-being. Warm milk before bed can aid in relaxation.

Managing anxiety through diet can include eating balanced meals that prevent blood sugar spikes and drops, which can exacerbate anxiety symptoms. Whole grains, lean proteins, and plenty of vegetables help maintain a steady energy level. Foods rich in magnesium, like leafy greens and legumes, and omega-3 fatty acids, found in fish and walnuts, are also beneficial for their calming effects.

Meal plan suggestion

Day 1

Breakfast: Oatmeal topped with sliced bananas and walnuts
Lunch: Grilled salmon with steamed broccoli and quinoa
Dinner: Turkey and vegetable stir-fry with brown rice

Day 2

Breakfast: Greek yogurt parfait with mixed berries and chia seeds
Lunch: Chickpea and spinach salad with olive oil and lemon dressing
Dinner: Baked chicken breast with roasted sweet potatoes and asparagus

Day 3

Breakfast: Scrambled eggs with sautéed spinach and whole-grain toast
Lunch: Quinoa salad with avocado, cherry tomatoes, and grilled chicken
Dinner: Lentil soup with carrots, celery, and onions

Day 4

Breakfast: Smoothie made with kale, banana, almond milk, and chia seeds
Lunch: Turkey and avocado wrap with lettuce, tomato, and whole-grain tortilla
Dinner: Baked salmon with roasted vegetables (bell peppers, carrots, and zucchini)

Day 5

Breakfast: Overnight oats with almond butter, sliced strawberries, and pumpkin seeds
Lunch: Spinach and walnut salad with grilled chicken breast
Dinner: Quinoa-stuffed bell peppers with ground turkey and black beans

Day 6

Breakfast: Scrambled tofu with sautéed vegetables and whole-grain toast
Lunch: Greek salad with grilled shrimp and a side of hummus
Dinner: Vegetable stir-fry with tofu and brown rice

Day 7

Breakfast: Smoothie bowl topped with sliced bananas, berries, and almonds
Lunch: Lentil and vegetable curry served with quinoa
Dinner: Grilled chicken skewers with bell peppers, onions, and a side of tzatziki sauce

Day 8

Breakfast: Whole-grain waffles with Greek yogurt and mixed berries
Lunch: Turkey and avocado salad with mixed greens and balsamic vinaigrette
Dinner: Baked cod with roasted Brussels sprouts and sweet potatoes

Day 9

Breakfast: Chia seed pudding with sliced oranges and almonds
Lunch: Quinoa and black bean bowl with avocado, tomatoes, and corn
Dinner: Chicken and vegetable kebabs served with couscous

Day 10

Breakfast: Egg muffins with spinach, tomatoes, and feta cheese
Lunch: Spinach and strawberry salad with grilled chicken and a honey mustard dressing
Dinner: Beef stir-fry with broccoli, bell peppers, and brown rice

Day 11

Breakfast: Yogurt parfait with layered berries, granola, and honey
Lunch: Mediterranean quinoa salad with olives, cucumbers, and feta cheese
Dinner: Baked chicken thighs with roasted root vegetables (carrots, parsnips, and potatoes)

Day 12

Breakfast: Avocado toast with sliced tomatoes and a sprinkle of hemp seeds
Lunch: Turkey and vegetable soup served with whole-grain crackers
Dinner: Grilled salmon with a side of sautéed spinach and quinoa

Day 13

Breakfast: Banana almond butter smoothie with a dash of cinnamon
Lunch: Chickpea and kale Caesar salad with grilled chicken
Dinner: Tofu and vegetable curry served over brown rice

Day 14

Breakfast: Breakfast burrito with scrambled eggs, black beans, avocado, and salsa
Lunch: Spinach and walnut pesto pasta with cherry tomatoes and grilled shrimp
Dinner: Baked chicken breast with roasted vegetables (zucchini, bell peppers, and onions)

This meal plan focuses on incorporating foods rich in nutrients that may help alleviate symptoms of anxiety.

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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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