7-day Meal Plan For Depression

Dealing with depression and seeking dietary support? Our 7-day meal plan for depression focuses on mood-boosting foods. Learn how to create meals that support mental health and easily convert them into a shopping list. Let's eat towards a happier mindset!

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Meal plan grocery list

Oatmeal

Peaches

Almonds

Greek yogurt

Turkey

Vegetables for sandwich

Whole grain bread

Vegetable soup

Chicken breast

Sweet potatoes

Green beans

Eggs

Spinach

Herbal tea

Salmon

Mixed greens

Cherry tomatoes

Cucumber

Vinaigrette

Tofu

Brown rice

Whole grain cereal

Low-fat milk

Bananas

Walnuts

Chicken for soup

Whole grain roll

Cod

Quinoa

Brussels sprouts

Yogurt

Granola

Berries

Honey

Lentils

Curry spices

Turkey for roasting

Broccoli

Avocado

Decaffeinated tea

Black beans

Tomatoes

Corn

Chicken for grilling

Cottage cheese

Pineapple

Sunflower seeds

Barley

Whole grain crackers

Chickpeas

Whole wheat tortilla

Blueberries

Low-fat yogurt

Tuna

Asparagus

Chicken thighs

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Meal plan overview

Dealing with depression? Our 7-day meal plan for depression focuses on mood-boosting foods. It includes ingredients rich in omega-3s and antioxidants, known to improve mental health.

This plan is about supporting your mental well-being through diet, offering meals that can help elevate your mood.

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Foods to eat

Iodine-Rich Foods: Seaweed, fish, dairy, and eggs to support thyroid function.
Selenium-Rich Foods: Brazil nuts, sunflower seeds, and mushrooms for thyroid hormone production.
Zinc-Rich Foods: Beef, chicken, and legumes can help with thyroid hormone synthesis.
Whole Grains: For fiber, which is important for digestive health.
Fruits and Vegetables: A variety of colorful produce for essential nutrients and antioxidants.
Lean Proteins: Chicken, turkey, and fish for muscle health and energy.
Water: Staying well-hydrated is crucial for overall health.

✅ Tip

Be mindful of goitrogenic foods like raw cruciferous vegetables, which can affect thyroid function.

Foods not to eat

Gluten: Can interfere with thyroid function in sensitive individuals.
Soy Products: May affect thyroid function and hormone levels in some people.
Certain Vegetables: Cruciferous vegetables like broccoli and cabbage, when consumed in excess, can interfere with thyroid function.
Excessive Fiber: While important, too much can interfere with thyroid medication absorption.
Processed and Sugary Foods: Can disrupt energy levels and contribute to weight gain.
Excess Iodine: In large amounts can negatively affect the thyroid.
Caffeine and Alcohol: Can affect sleep and energy levels.

Main benefits

The 7-Day Meal Plan For Hypothyroidism is tailored to support individuals with an underactive thyroid. This plan emphasizes foods rich in iodine, selenium, and nutrients that support thyroid function. Including a mix of whole grains, lean proteins, and vegetables, the plan contributes to overall well-being and may help individuals manage symptoms associated with hypothyroidism.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

A meal plan for depression should include nutrient-dense foods that support mental health and mood. Here are some alternatives:

Replace oatmeal with steel-cut oats for a more minimally processed, fiber-rich option.
Instead of Greek yogurt, try plain skyr for a higher protein, probiotic-rich alternative.
Switch chicken breast with turkey breast for a lean protein option rich in tryptophan.
Use sweet potatoes instead of regular potatoes for a nutrient-dense, mood-boosting carbohydrate.
Substitute whole grain bread with sprouted grain bread for better nutrient absorption and digestion.

How to budget on this meal plan

To budget this depression-focused meal plan, consider these strategies: Buy bulk items like oatmeal, brown rice, lentils, and whole grains. Choose seasonal fruits and vegetables for cost savings and optimal freshness. Opt for frozen berries and mixed vegetables, which can be more affordable. Purchase larger cuts of meat and poultry to cook in bulk and use in different meals. Utilize versatile ingredients across multiple recipes to minimize waste. Look for store brands for staples like yogurt, milk, and canned beans. Plan meals to use perishables first and incorporate leftovers creatively. Consider preparing soups and stews in larger quantities for multiple meals.

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Extra tips

Any healthy snack ideas?

For Depression, these mood-boosting snacks can be helpful:

Dark chocolate (in moderation)
Walnuts or almonds
Bananas
Whole grain toast with avocado
Berries (blueberries, strawberries)
Yogurt with honey and nuts
Green tea

What should I drink on this meal plan?

Beverages in a diet for depression should promote overall mental health. Herbal teas like chamomile and green tea can be soothing and provide antioxidants. Water is essential for hydration, which is crucial for brain function. Smoothies with dark leafy greens and fruits provide nutrients that support mood. Omega-3 fortified juices can also be beneficial for brain health.

How to get even more nutrients?

For those dealing with depression, dietary choices can influence overall well-being. Foods rich in omega-3 fatty acids, such as salmon and flaxseeds, are known to support brain health. Complex carbohydrates from whole grains can help enhance mood by boosting serotonin levels. Incorporate leafy greens and fruits for their vitamins and minerals, and consider probiotic-rich foods like yogurt to support gut health, which is linked to mood regulation.

Meal plan suggestion

7-Day Meal Plan for Supporting Mental Well-being

Day 1

Breakfast: Greek yogurt with mixed berries, chia seeds, and a drizzle of honey
Lunch: Quinoa salad with chickpeas, cherry tomatoes, cucumber, and a lemon-tahini dressing
Dinner: Baked salmon with sweet potato wedges and steamed broccoli

Calories: 2000 Fat: 70g Carbs: 200g Protein: 120g

Day 2

Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder
Lunch: Lentil soup with whole grain bread and a side of mixed greens
Dinner: Grilled chicken with quinoa and roasted Brussels sprouts

Calories: 1900 Fat: 65g Carbs: 210g Protein: 110g

Day 3

Breakfast: Avocado toast with poached eggs and cherry tomatoes
Lunch: Chickpea and vegetable stir-fry with brown rice
Dinner: Baked cod with quinoa and sautéed spinach

Calories: 2000 Fat: 70g Carbs: 210g Protein: 115g

Day 4

Breakfast: Whole grain cereal with low-fat milk, banana slices, and a sprinkle of almonds
Lunch: Grilled turkey burger with sweet potato fries and a side salad
Dinner: Quinoa-stuffed bell peppers with black beans, corn, and tomatoes

Calories: 2000 Fat: 68g Carbs: 215g Protein: 110g

Day 5

Breakfast: Blueberry and almond butter smoothie with low-fat yogurt
Lunch: Tuna salad with mixed greens, avocado, and a light vinaigrette
Dinner: Grilled chicken with brown rice and roasted asparagus

Calories: 1900 Fat: 65g Carbs: 200g Protein: 115g

Day 6

Breakfast: Overnight oats with sliced strawberries, almonds, and a touch of maple syrup
Lunch: Vegetable and chickpea curry with basmati rice
Dinner: Baked chicken thighs with quinoa and roasted vegetables