Meal Plan For Depression

• Fresh Fruits: Choose whole, fresh fruits such as berries, apples, and citrus fruits for natural sweetness and fiber.
• Vegetables: Enjoy a variety of colorful vegetables like leafy greens, broccoli, carrots, and bell peppers.
• Lean Proteins: Include lean protein sources like chicken, turkey, fish, tofu, and legumes.
• Whole Grains: Opt for whole grains such as quinoa, brown rice, oats, and whole wheat for complex carbohydrates and fiber.
• Healthy Fats: Incorporate sources of healthy fats like avocados, nuts, seeds, and olive oil.
• Dairy Alternatives: Choose unsweetened dairy alternatives like almond milk, coconut milk, or soy milk.
• Herbs and Spices: Use herbs and spices to flavor your meals without the need for added sugars.
• Plain Greek Yogurt: If dairy is consumed, choose plain Greek yogurt without added sugars for probiotics and protein.
• Water: Stay hydrated with water throughout the day; consider infused water with fruits or herbs for flavor.

• Added Sugars: Eliminate foods and beverages with added sugars, such as sweets, candies, sodas, and sugary snacks.
• Processed Foods: Avoid highly processed foods, as they often contain hidden sugars; read labels carefully.
• Sweetened Beverages: Steer clear of sweetened drinks, including fruit juices, energy drinks, and sweetened teas.
• High-Sugar Fruits: Limit consumption of high-sugar fruits like bananas, grapes, and mangoes.
• Flavored Yogurts: Avoid flavored yogurts with added sugars; choose plain, unsweetened options instead.
• Baked Goods: Eliminate pastries, cakes, cookies, and other baked goods that typically contain high levels of added sugars.
• Sauces and Condiments with Added Sugars: Read labels on sauces and condiments, opting for versions without added sugars.
• Sugar-Sweetened Cereals: Choose whole-grain, unsweetened cereals over those with added sugars.
• Sweetened Alcoholic Beverages: Avoid cocktails and alcoholic beverages with added sugars; opt for spirits or dry wines.

To support mental health and well-being, include nutrient-dense foods that can help improve mood and energy levels.

• For a comforting start, try millet porridge instead of oatmeal. It's high in magnesium and protein.
• Roasted butternut squash can replace sweet potatoes, providing a different flavor profile and high in vitamins A and C.
• If you're looking for a leafy green, watercress can replace spinach. It’s rich in antioxidants and great for brain health.
• For a hearty protein, consider lentil stew instead of chicken for soup. It's rich in fiber and folate.
• Instead of Greek yogurt, coconut yogurt is a dairy-free, mood-boosting option that's great for digestion.