14-day meal plan for depression
Listonic team
Updated on Nov 22, 2024
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.
Meal plan grocery list
Fish & seafood
Salmon
Mackerel
Meats
Chicken
Turkey
Dairy & eggs
Eggs
Unsweetened Greek yogurt
Nuts & seeds
Walnuts
Almonds
Flaxseeds
Chia seeds
Fresh grocery
Spinach
Kale
Avocado
Blueberries
Strawberries
Sweet potatoes
Tomatoes
Garlic
Mixed vegetables
Dry goods
Quinoa
Brown rice
Black beans
Chickpeas
Snacks & sweets
Dark chocolate
Oils & condiments
Olive oil
Coffee & tea
Chamomile
Lavender
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
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.
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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
Protein: 20%
Fat: 20%
Carbs: 50%
Fiber: 7%
Other: 3%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
Day 1
- Breakfast: Scrambled eggs with spinach and tomatoes
- Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil dressing
- Dinner: Baked salmon with quinoa and steamed broccoli
Day 2
- Breakfast: Greek yogurt parfait with mixed berries and a sprinkle of flaxseeds
- Lunch: Quinoa and black bean bowl with avocado, tomatoes, and lime dressing
- Dinner: Stir-fried tofu with brown rice and mixed vegetables
Day 3
- Breakfast: Oatmeal topped with sliced bananas and almonds
- Lunch: Turkey and avocado wrap with whole-grain tortilla and spinach
- Dinner: Lentil soup with a side of whole-grain bread
Day 4
- Breakfast: Smoothie made with spinach, kale, berries, Greek yogurt, and chia seeds
- Lunch: Chickpea salad with cucumbers, bell peppers, and lemon-tahini dressing
- Dinner: Grilled chicken with sweet potato mash and green beans
Day 5
- Breakfast: Whole-grain toast with mashed avocado and poached eggs
- Lunch: Spinach and feta omelet with a side salad
- Dinner: Baked trout with quinoa pilaf and roasted Brussels sprouts
Day 6
- Breakfast: Yogurt smoothie with mixed berries, almonds, and a drizzle of honey
- Lunch: Grilled shrimp salad with mixed greens, tomatoes, and balsamic vinaigrette
- Dinner: Stir-fried tofu with brown rice and broccoli
Day 7
- Breakfast: Whole-grain pancakes with sliced strawberries and a dollop of Greek yogurt
- Lunch: Turkey chili with diced vegetables and a side of whole-grain bread
- Dinner: Baked chicken with quinoa and roasted asparagus
Day 8
- Breakfast: Overnight oats with almond milk, chia seeds, and mixed berries
- Lunch: Mediterranean tuna salad with mixed greens, olives, and feta cheese
- Dinner: Grilled salmon with sweet potato wedges and steamed spinach
Day 9
- Breakfast: Smoothie made with kale, pineapple, Greek yogurt, and coconut water
- Lunch: Chicken and vegetable stir-fry with brown rice
- Dinner: Lentil curry with cauliflower rice
Day 10
- Breakfast: Avocado toast on whole-grain bread with sliced tomatoes
- Lunch: Quinoa salad with roasted vegetables, chickpeas, and lemon-tahini dressing
- Dinner: Grilled chicken with mashed sweet potatoes and sautéed kale
Day 11
- Breakfast: Greek yogurt with honey and mixed berries
- Lunch: Turkey and avocado sandwich on whole-grain bread with a side salad
- Dinner: Baked trout with quinoa and roasted Brussels sprouts
Day 12
- Breakfast: Scrambled eggs with spinach and mushrooms
- Lunch: Chickpea and vegetable curry with brown rice
- Dinner: Grilled chicken Caesar salad with romaine lettuce and Parmesan cheese
Day 13
- Breakfast: Whole-grain waffles with mixed berries and a drizzle of maple syrup
- Lunch: Spinach and feta stuffed chicken breast with quinoa pilaf
- Dinner: Lentil soup with a side of whole-grain crackers
Day 14
- Breakfast: Smoothie made with spinach, banana, almond butter, and almond milk
- Lunch: Turkey and quinoa stuffed bell peppers with a side salad
- Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli
Want to learn more?
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