7-day Meal Plan For Depression

Written byListonic team

Updated on Nov 22, 2024

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!

Meal plan grocery list

Dry goods

Oatmeal

Brown rice

Quinoa

Barley

Lentils

Black beans

Chickpeas

Snacks & sweets

Granola

Almonds

Walnuts

Sunflower seeds

Whole grain crackers

Coffee & tea

Herbal tea

Decaffeinated tea

Meats

Turkey

Chicken breast

Chicken for soup

Chicken for grilling

Chicken thighs

Turkey for roasting

Cod

Tuna

Dairy & eggs

Greek yogurt

Low-fat milk

Yogurt

Cottage cheese

Eggs

Low-fat yogurt

Spices & sauces

Vinaigrette

Curry spices

Honey

Fish & seafood

Salmon

Fresh grocery

Peaches

Vegetables for sandwich

Sweet potatoes

Green beans

Spinach

Mixed greens

Cherry tomatoes

Cucumber

Brussels sprouts

Avocado

Tomatoes

Corn

Pineapple

Berries

Blueberries

Asparagus

Bananas

Bakery

Whole grain bread

Whole grain roll

Whole wheat tortilla

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

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.

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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

Protein: 15%

Fat: 28%

Carbs: 52%

Fiber: 3%

Other: 2%

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

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

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.

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

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
Calories🔥: 2000
Fat💧: 70g
Carbs🌾: 210g
Protein🥩: 115g

Day 7

Breakfast:Banana and walnut whole grain pancakes with a drizzle of honey
Lunch:Hummus and vegetable wrap with whole grain tortilla
Dinner:Grilled salmon with quinoa and steamed broccoli
Calories🔥: 1900
Fat💧: 68g
Carbs🌾: 205g
Protein🥩: 120g

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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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