Keto meal plan for depression

Written byListonic team

Updated on Nov 22, 2024

Targeting mental wellness, the keto meal plan for depression focuses on foods that may help alleviate depressive symptoms. It includes high-fat, low-carb options rich in omega-3s and antioxidants.

This plan is structured to potentially boost mood and cognitive function through ketogenic eating. It’s about nurturing the mind and body through diet.

Meal plan grocery list

Dairy & eggs

Eggs

Greek yogurt

Blue cheese

Cheese

Feta cheese

Butter

Fresh grocery

Spinach

Mixed greens

Avocado

Lemon

Walnuts

Chia seeds

Broccoli

Cauliflower

Bell peppers

Zucchini

Kale

Mushrooms

Lettuce

Green beans

Brussels sprouts

Cucumber

Fresh berries

Meats

Beef

Bacon

Pork chops

Lamb

Turkey

Steak

Chicken thighs

Fish & seafood

Salmon

Tuna

Shrimp

Trout

Plant based

Almond milk

Almond flour

Spices & sauces

Olive oil

Meal plan overview

Keto Meal Plan for Depression is more than just a diet; it's a step towards mental health optimization. This guide brings together keto-friendly foods known for their mood-enhancing properties.

Every meal choice is made with the aim of supporting emotional well-being, combining the neurological benefits of a ketogenic diet with nutrient-rich foods. Embark on a dietary journey that might just lift your spirits as well as your health.

Keto meal plan for depression exemplary product

Foods to eat

Fatty Fish: Salmon, mackerel, and trout for omega-3 fatty acids.
Avocado: Rich in monounsaturated fats and nutrients.
Nuts and Seeds: Walnuts, flaxseeds, and chia seeds for healthy fats.
Leafy Greens: Spinach, kale, and Swiss chard for vitamins and minerals.
Berries: Blueberries, strawberries, and raspberries for antioxidants.
Dark Chocolate: High in cocoa, which may boost mood.
Probiotic Foods: Yogurt, kefir, and sauerkraut for gut health.
Low-Carb Vegetables: Broccoli, cauliflower, and zucchini for nutrients.

✅Tip

Prioritize omega-3-rich foods like salmon and flaxseeds, as they may help in managing mood and cognitive function.

Foods not to eat

Sugary Foods: Limit or avoid high-sugar items to stabilize blood sugar.
Processed Foods: Minimize processed foods with additives and preservatives.
Trans Fats: Avoid hydrogenated oils and processed trans fats.
High-Carb Snacks: Opt for low-carb snacks to manage energy levels.
Caffeine: Consume in moderation to prevent overstimulation.
Alcohol: Limit alcohol intake, as excessive consumption may impact mood.
Artificial Sweeteners: Use in moderation, as some people may be sensitive.
Processed Meats: Choose fresh, unprocessed meats for meals.

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Main benefits

The Keto Meal Plan for Depression focuses on incorporating foods that may positively impact mood and mental health through a ketogenic approach. This plan emphasizes nutrient-dense options, including omega-3 fatty acids, whole foods, 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 while adhering to a ketogenic lifestyle.

Recommended nutrient breakdown

Protein: 17%

Fat: 67%

Carbs: 14%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Focus on buying eggs, spinach, and olive oil in bulk. Salmon, mixed greens, and avocado are key ingredients that can be bought in bulk. Lemon, Greek yogurt, and walnuts are often cheaper when purchased in larger quantities. Tuna, broccoli, and cauliflower can be more cost-effective in larger sizes.

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Extra tips

Boost your mood with these nutrient-rich keto snacks:

Smoked salmon on cucumber slices
Dark chocolate (at least 85% cacao)
Full-fat Greek yogurt with a sprinkle of cinnamon
Olives stuffed with feta cheese
Pumpkin seeds for a magnesium boost
Walnuts, a great source of Omega-3
Blueberries (in moderation) for antioxidants

When managing depression with a keto diet, staying hydrated with water is key. Herbal teas, like chamomile and lavender, have calming properties. Green tea can be uplifting and supports mental health. Bone broth, rich in amino acids, may also aid brain health. Lastly, a smoothie with keto-friendly ingredients can be both nutritious and mood-boosting.

When exploring keto for depression management, it’s vital to focus on foods that may positively affect brain health. Omega-3 fatty acids, found in fatty fish like salmon, are known for their mood-stabilizing effects. Adequate protein and healthy fats from sources such as olive oil and nuts are also important. Ensuring sufficient intake of leafy greens can provide necessary vitamins and minerals that support overall brain function.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach, cooked in olive oil
Lunch:Grilled salmon salad with mixed greens, avocado, and a lemon-olive oil dressing (rich in Omega-3)
Dinner:Baked chicken breast with a side of steamed broccoli and cauliflower
Calories🔥: 1250
Fat💧: 85g
Carbs🌾: 21g
Protein🥩: 97g

Day 2

Breakfast:Greek yogurt with a handful of walnuts and a sprinkle of chia seeds
Lunch:Tuna salad with avocado and leafy greens
Dinner:Beef stir-fry with low-carb vegetables like bell peppers and zucchini
Calories🔥: 1300
Fat💧: 88g
Carbs🌾: 23g
Protein🥩: 99g

Day 3

Breakfast:Keto smoothie with almond milk, spinach, and a scoop of low-carb protein powder
Lunch:Cobb salad with hard-boiled eggs, avocado, bacon, and blue cheese
Dinner:Grilled pork chops with a side of sautéed kale
Calories🔥: 1250
Fat💧: 86g
Carbs🌾: 22g
Protein🥩: 98g

Day 4

Breakfast:Omelette with cheese and a side of sautéed mushrooms
Lunch:Shrimp and avocado salad with olive oil and lemon juice dressing
Dinner:Lamb curry with cauliflower rice
Calories🔥: 1300
Fat💧: 90g
Carbs🌾: 22g
Protein🥩: 97g

Day 5

Breakfast:Chia seed pudding made with coconut milk
Lunch:Turkey and cheese lettuce wraps
Dinner:Baked trout with a side of steamed green beans
Calories🔥: 1150
Fat💧: 77g
Carbs🌾: 17g
Protein🥩: 95g

Day 6

Breakfast:Almond flour pancakes with a pat of butter
Lunch:BLT salad with bacon, lettuce, tomato, and avocado
Dinner:Steak with a side of roasted Brussels sprouts
Calories🔥: 1300
Fat💧: 92g
Carbs🌾: 21g
Protein🥩: 96g

Day 7

Breakfast:Berry and spinach smoothie with coconut milk
Lunch:Greek salad with grilled chicken, feta cheese, olives, and cucumber
Dinner:Chicken thighs roasted with herbs and a side of sautéed spinach
Calories🔥: 1300
Fat💧: 90g
Carbs🌾: 20g
Protein🥩: 103g

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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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