14-day meal plan for depression

Nourish your mind and body with our 14-day meal plan designed to support individuals dealing with depression. Featuring mood-boosting and nutrient-dense recipes, this plan offers a variety of flavorful options to help improve mental well-being. Say goodbye to the blues and hello to meals that contribute to a positive mindset.

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Salmon
Mackerel
Eggs
Chicken
Turkey
Walnuts
Almonds
Flaxseeds
Chia seeds

Spinach
Kale
Avocado
Blueberries
Strawberries
Unsweetened Greek yogurt
Quinoa
Brown rice
Sweet potatoes

Dark chocolate
Olive oil
Black beans
Chickpeas
Tomatoes
Garlic
Water
Chamomile
Lavender
Mixed vegetables

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Article reviewed

Written by our editorial team.
Published on Feb. 3, 2024.
Updated on Nov 22, 2024.

Meal plan overview

Combat depression with our 14-day meal plan designed to support mental well-being. Featuring mood-boosting and nutrient-dense recipes, this plan offers a variety of flavorful options that contribute to a positive mental state. Enjoy a diverse menu that nourishes both body and mind on a vegan diet.

Foods to eat

Omega-3 Fatty Acids: Include fatty fish, flaxseeds, and walnuts for their potential mood-boosting effects.
Lean Proteins: Opt for chicken, turkey, fish, tofu, and legumes to support neurotransmitter production.
Whole Grains: Choose quinoa, brown rice, and oats for complex carbohydrates that contribute to serotonin production.
Fruits and Vegetables: Prioritize a colorful variety for essential vitamins, minerals, and antioxidants.
Nuts and Seeds: Incorporate almonds, sunflower seeds, and pumpkin seeds for additional nutrients and healthy fats.
Low-Fat Dairy or Dairy Alternatives: Ensure an adequate intake of calcium and vitamin D for overall well-being.
Hydration: Drink plenty of water throughout the day to stay hydrated and support overall health.
Small, Frequent Meals: Opt for smaller, nutrient-dense meals to maintain stable blood sugar levels.
Herbal Teas: Enjoy calming teas like chamomile or peppermint for relaxation and stress reduction.
Individualized Nutrition: Adjust portion sizes and meal plans based on individual preferences and nutritional needs.

✅ Tip

Increase omega-3 fatty acids intake by incorporating flaxseeds or walnuts into your meals, as they are linked to improved mood.

Foods not to eat

Sugary Snacks and Beverages: Minimize intake of sugary treats, as they may contribute to energy fluctuations.
Processed Foods: Limit processed foods and focus on whole, nutrient-dense options for better overall nutrition.
Excessive Caffeine: Moderate caffeine intake, as excessive amounts can interfere with sleep and exacerbate anxiety.
Alcohol: Limit alcohol consumption, as it can have negative effects on mood and may interact with medications.
Individual Dietary Needs: Adjust the meal plan based on individual triggers, sensitivities, and nutritional needs.
Regular Mental Health Checks: Monitor mental health regularly and seek professional help if needed.
Consult a Healthcare Professional: For concerns about depression or individual health, consult with a healthcare provider.

Main benefits

The 14-day meal plan for depression includes foods known to boost mood and brain health, such as omega-3 fatty acids, whole grains, and fresh fruits and vegetables, promoting mental well-being.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

Incorporating alternatives can help manage symptoms and keep meals interesting. Here are a few swaps to consider:

Swap salmon with mackerel for a different source of omega-3s.
Replace unsweetened Greek yogurt with coconut yogurt to add variety.
Use almond flour instead of regular flour for a low-carb option.
Try sweet potato instead of white potato for added nutrients.
Use olive oil in place of butter to keep it plant-based.

How to budget on this meal plan

Fatty fish like salmon and mackerel are key ingredients that can be bought in bulk. Eggs, lean protein sources, and nuts offer variety and are often cheaper when purchased in larger quantities. Seeds, leafy greens, and avocado can be more economical in bulk. Greek yogurt, quinoa, and brown rice are also more affordable in larger sizes.

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Extra tips

Any healthy snack ideas?

Opt for these snacks to help boost mood and overall well-being:

Dark chocolate
Whole grain crackers with cheese
Yogurt with granola and fruit
Nuts, especially walnuts and almonds
Hard-boiled egg
Fresh fruit smoothie
Popcorn air-popped with minimal oil

What should I drink on this meal plan?

When dealing with depression, soothing beverages like chamomile tea can help. Green tea offers a gentle caffeine boost and antioxidants. Smoothies with omega-3 rich ingredients, like flaxseeds, are beneficial. Water keeps you hydrated, and herbal infusions offer a calming effect.

How to get even more nutrients?

Diet plays a role in managing depression. Incorporating foods rich in omega-3 fatty acids, like fish and flaxseeds, can support brain health. Adequate protein from sources like lean meats and legumes helps in neurotransmitter function, which is crucial for mood regulation. High-fiber foods, including whole grains and vegetables, not only improve digestion but also help stabilize blood sugar levels, which can influence mood.

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