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!

Complete meal plan

Free shopping list

Article reviewed

7-day Meal Plan For Depression photo cover

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

Share this list

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.

7-day Meal Plan For Depression exemplary product

Foods to eat

Omega-3 Fatty Acids: Found in fish like salmon and sardines, and flaxseeds, which are linked to improved mood and brain health.
Whole Grains: Oats, quinoa, and whole wheat products for steady energy and mood regulation.
Leafy Greens: Spinach, kale, and Swiss chard, which are high in folate, a vitamin linked to lower depression rates.
Nuts and Seeds: Especially walnuts, almonds, and pumpkin seeds, which contain essential nutrients for brain health.
Lean Proteins: Chicken, turkey, and beans that provide steady energy and are rich in amino acids like tryptophan.
Fruits: Berries, oranges, and bananas are rich in vitamins, antioxidants, and fiber.
Probiotic Foods: Yogurt, kefir, and fermented foods for gut health, which is linked to mental well-being.

✅ Tip

Include omega-3 fatty acids, found in fish like salmon, which may have mood-boosting properties.

Foods not to eat

High-Sugar Foods: Sweets and sugary drinks can cause energy spikes and crashes, impacting mood.
Processed and Fast Foods: Often high in unhealthy fats and sugars, and low in nutrients essential for brain health.
Alcohol: A depressant that can worsen mood disorders and interfere with sleep and medication.
Caffeine: Can disrupt sleep and increase anxiety, which may exacerbate depression symptoms.
Refined Carbohydrates: White bread and pasta can lead to rapid blood sugar fluctuations.
Trans Fats: Found in some fried and baked goods, linked to poor mood and depression.
Artificial Sweeteners: Like aspartame, which may affect serotonin levels and mood.

Join 20M+ smart shoppers worldwide

Main benefits

The 7-Day Meal Plan For Depression focuses on incorporating foods that may positively impact mood and mental health. This plan emphasizes nutrient-dense options, including omega-3 fatty acids, whole grains, and foods rich in vitamins and minerals. By supporting overall well-being through nutrition, the plan aims to complement other strategies in managing symptoms of depression.

🎓 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.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

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