7-day Meal Plan For Anxiety

Written byListonic team

Updated on Nov 22, 2024

Dealing with anxiety and looking for dietary support? Our 7-day meal plan for anxiety focuses on calming, nutritious foods. We'll guide you through meals that can help soothe your mind and show you how to create a stress-free shopping list. Let's eat towards tranquility!

Meal plan grocery list

Coffee & tea

Chamomile tea

Green tea

Herbal tea

Dry goods

Quinoa

Brown rice

Oats

Chickpeas

Lentils

Black beans

Granola

Chia seeds

Snacks & sweets

Whole grain crackers

Almonds

Honey

Carrot sticks

Meats

Turkey

Chicken

Smoked salmon

Shrimp

Turkey breast

Chicken breast

Fish & seafood

Salmon

Tilapia

Cod

Dairy & eggs

Cream cheese

Greek yogurt

Vanilla yogurt

Feta cheese

Fresh grocery

Banana

Spinach

Cherry tomatoes

Avocado

Broccoli

Sweet potatoes

Mixed berries

Blueberries

Strawberries

Apples

Bell peppers

Green beans

Cucumber

Brussels sprouts

Asparagus

Corn

Lemon

Lime

Cilantro

Bakery

Whole grain toast

Whole grain English muffin

Whole wheat tortilla

Whole grain bagel

Plant based

Tofu

Vegetable curry

Vegetable soup

Spices & sauces

Tahini

Cinnamon

Meal plan overview

Dealing with anxiety? Our 7-day meal plan for anxiety focuses on calming, nutritious foods. It includes ingredients known to reduce stress, such as magnesium-rich leafy greens and omega-3 fatty fish.

This plan is about eating foods that help soothe your mind and reduce anxiety symptoms.

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Foods to eat

Fatty Fish: Incorporate omega-3 rich fish like salmon, mackerel, and sardines, which can support brain health and reduce anxiety.
Whole Grains: Choose whole grains like brown rice, quinoa, and oats for sustained energy and to regulate mood.
Leafy Greens: Include spinach, kale, and other leafy greens rich in magnesium, a mineral linked to anxiety reduction.
Probiotic-Rich Foods: Consume yogurt, kefir, sauerkraut, and other probiotic-rich foods to support gut health, linked to mental well-being.
Lean Proteins: Opt for lean protein sources like chicken, turkey, tofu, and beans to provide amino acids important for neurotransmitter function.
Colorful Vegetables: Eat a variety of colorful vegetables for a range of antioxidants and nutrients that support overall health.
Nuts and Seeds: Snack on almonds, walnuts, chia seeds, and flaxseeds for healthy fats and essential nutrients.
Complex Carbohydrates: Choose complex carbohydrates like sweet potatoes and whole grains to regulate blood sugar levels and stabilize mood.

✅Tip

Incorporate magnesium-rich foods like spinach and almonds to help manage stress and anxiety levels.

Foods not to eat

Caffeine: Limit the intake of caffeinated beverages like coffee and energy drinks, as excessive caffeine can exacerbate anxiety.
Processed Foods: Avoid highly processed and sugary foods, as they can contribute to mood swings and inflammation.
Alcohol: Consume alcohol in moderation, as excessive alcohol intake can negatively impact mental health.
High Sugar Snacks: Minimize consumption of high-sugar snacks and desserts, as they can lead to energy crashes and mood fluctuations.
Trans Fats: Steer clear of foods high in trans fats, such as fried and processed snacks, as they may contribute to inflammation.
Artificial Additives: Avoid foods with artificial additives and preservatives, as they may impact mood in sensitive individuals.
Excessive Salt: Reduce intake of high-sodium foods, as they can affect blood pressure and potentially influence anxiety levels.
Gluten (if sensitive): Some individuals with gluten sensitivity may find relief from anxiety by reducing or eliminating gluten-containing foods.

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Main benefits

The 7-Day Meal Plan For Anxiety focuses on nutrient-rich foods that support mental well-being. This plan includes omega-3 fatty acids, complex carbohydrates, and foods rich in vitamins and minerals that may help alleviate anxiety symptoms. By emphasizing a balanced and varied diet, the plan contributes to overall emotional and mental health, promoting a sense of calm and well-being.

Recommended nutrient breakdown

Protein: 20%

Fat: 26%

Carbs: 46%

Fiber: 6%

Other: 2%

How to budget on this meal plan

To budget this anxiety-reducing meal plan, focus on whole, unprocessed foods that are versatile and cost-effective. Buy grains like quinoa, oats, and brown rice in bulk. Opt for seasonal fruits and vegetables, and consider frozen berries for smoothies and toppings. Use beans, lentils, and chickpeas as affordable protein sources, complementing them with eggs and smaller portions of meats like chicken and turkey. Plan meals that use similar ingredients to reduce waste, such as using spinach in salads and smoothies. Choose store brands for items like almond butter, yogurt, and whole grain products. Cook in larger batches for leftovers, saving both time and money.

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Extra tips

These calming snacks can be beneficial for managing anxiety:

Whole grain toast with avocado
Yogurt with mixed berries
Almonds or walnuts
Cottage cheese with pineapple
Dark chocolate squares
Herbal tea with honey
Banana with peanut butter

For those managing anxiety, calming beverages are beneficial. Herbal teas like chamomile or lavender can help soothe nerves. Green tea, while containing caffeine, also offers L-theanine which has calming effects. Warm milk, especially when infused with a bit of honey, can be comforting. Fresh fruit smoothies, rich in vitamins, can also help regulate mood.

Managing anxiety through diet can be quite effective. Consuming balanced meals rich in complex carbohydrates, like whole grains, can provide a steady release of energy and help maintain a calm mind. Incorporate plenty of magnesium-rich foods such as leafy greens and nuts, which play a role in relaxing the nervous system. Omega-3 fatty acids from fish like salmon and flaxseeds are also beneficial for mood regulation and overall brain health. It's also helpful to stay hydrated and limit high-caffeine and sugary foods, which can exacerbate anxiety symptoms.

Meal plan suggestion

Day 1

Breakfast:Chamomile tea with whole grain toast, almond butter, and sliced banana
Lunch:Quinoa salad with spinach, cherry tomatoes, avocado, chickpeas, and a lemon-tahini dressing
Dinner:Baked salmon with steamed broccoli and sweet potato wedges
Calories🔥: 1700
Fat💧: 50g
Carbs🌾: 120g
Protein🥩: 80g

Day 2

Breakfast:Green tea with a whole grain English muffin, cream cheese, and smoked salmon
Lunch:Turkey and vegetable wrap with whole wheat tortilla and a side of mixed berries
Dinner:Stir-fried tofu with broccoli, bell peppers, and brown rice
Calories🔥: 1800
Fat💧: 55g
Carbs🌾: 125g
Protein🥩: 85g

Day 3

Breakfast:Blueberry smoothie with Greek yogurt, oats, and a handful of almonds
Lunch:Chicken and vegetable soup with a side of whole grain crackers
Dinner:Grilled shrimp with quinoa and roasted Brussels sprouts
Calories🔥: 1750
Fat💧: 52g
Carbs🌾: 120g
Protein🥩: 90g

Day 4

Breakfast:Vanilla yogurt parfait with granola, sliced strawberries, and a drizzle of honey
Lunch:Lentil and vegetable curry with brown rice
Dinner:Baked chicken breast with sweet potato mash and steamed green beans
Calories🔥: 1800
Fat💧: 53g
Carbs🌾: 130g
Protein🥩: 85g

Day 5

Breakfast:Cinnamon oatmeal with sliced apples and a sprinkle of chia seeds
Lunch:Quinoa and black bean salad with cherry tomatoes, corn, and cilantro lime dressing
Dinner:Grilled tilapia with roasted sweet potatoes and asparagus
Calories🔥: 1700
Fat💧: 50g
Carbs🌾: 125g
Protein🥩: 80g

Day 6

Breakfast:Herbal tea with a whole grain bagel, cream cheese, and sliced cucumber
Lunch:Spinach and feta stuffed chicken breast with quinoa and steamed broccoli
Dinner:Turkey and vegetable stir-fry with brown rice
Calories🔥: 1850
Fat💧: 55g
Carbs🌾: 135g
Protein🥩: 90g

Day 7

Breakfast:Mixed berry smoothie bowl with granola and a drizzle of almond butter
Lunch:Chickpea and avocado wrap with whole wheat tortilla and a side of carrot sticks
Dinner:Baked cod with quinoa and roasted Brussels sprouts
Calories🔥: 1800
Fat💧: 52g
Carbs🌾: 130g
Protein🥩: 85g

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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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