Meal Plan For Anxiety

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

Chia seeds

Lentils

Black beans

Snacks & sweets

Granola

Whole grain crackers

Almonds

Meats

Turkey

Chicken

Chicken breast

Turkey breast

Fish & seafood

Salmon

Smoked salmon

Shrimp

Tilapia

Cod

Dairy & eggs

Cream cheese

Greek yogurt

Vanilla yogurt

Fresh grocery

Banana

Spinach

Cherry tomatoes

Avocado

Broccoli

Sweet potatoes

Mixed berries

Blueberries

Strawberries

Apples

Bell peppers

Green beans

Brussels sprouts

Cucumber

Carrot sticks

Corn

Cilantro

Lime

Asparagus

Bakery

Whole grain toast

Whole grain English muffin

Whole wheat tortilla

Whole grain bagel

Spices & sauces

Tahini

Cinnamon

Honey

Ready meals

Vegetable soup

Vegetable curry

Plant based

Tofu

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.

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

Include magnesium-rich foods like leafy greens and nuts, and B vitamins from whole grains and legumes, which can help manage anxiety symptoms.

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 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: 25%

Fat: 25%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

To budget this anxiety-reducing meal plan, prioritize versatile and cost-effective ingredients. Buy grains like oats, quinoa, and brown rice in bulk. Choose seasonal fruits and vegetables for freshness and affordability. Incorporate plant-based proteins like beans and lentils, which are cheaper than meats. Plan meals to use similar ingredients throughout the week to reduce waste and costs.

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Extra tips

Snacks to help with anxiety, focusing on calming nutrients:

Herbal teas (like chamomile or green tea)
Dark chocolate
Yogurt with nuts
Whole grain crackers with cheese
Avocado toast
Almonds
Fresh fruit smoothies

For managing anxiety, staying hydrated with water is key. Herbal teas like chamomile or peppermint can have a soothing effect. Green tea contains L-theanine, which can reduce stress. Warm milk can be calming and aid in sleep. It's advisable to limit caffeine intake as it can exacerbate anxiety symptoms.

For anxiety, dietary choices can influence stress and anxiety levels. Foods rich in magnesium, such as leafy greens, nuts, and seeds, can have a calming effect. Complex carbohydrates from whole grains help maintain stable blood sugar levels, reducing symptoms of anxiety. Adequate hydration and omega-3 fatty acids from fish or flaxseeds also play a role in reducing inflammation and supporting overall brain health, which can mitigate 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🔥: 1850
Fat💧: 50g
Carbs🌾: 115g
Protein🥩: 63g

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🔥: 1920
Fat💧: 55g
Carbs🌾: 115g
Protein🥩: 53g

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🔥: 1800
Fat💧: 49g
Carbs🌾: 100g
Protein🥩: 60g

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🔥: 1850
Fat💧: 43g
Carbs🌾: 120g
Protein🥩: 65g

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🔥: 1800
Fat💧: 46g
Carbs🌾: 125g
Protein🥩: 55g

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🔥: 1880
Fat💧: 50g
Carbs🌾: 120g
Protein🥩: 58g

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🔥: 1820
Fat💧: 48g
Carbs🌾: 110g
Protein🥩: 63g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

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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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