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

Chickpeas

Black beans

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

Low-fat yogurt

Eggs

Spices & sauces

Curry spices

Vinaigrette

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.

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 from sources like fish and flaxseeds, 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 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: 25%

Fat: 25%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

To budget the depression meal plan, focus on whole, nutrient-rich foods that are cost-effective. Buy grains like oatmeal, brown rice, and barley in bulk. Opt for seasonal fruits and vegetables, and consider frozen options for berries and green beans. Utilize versatile proteins like eggs, chicken thighs, and canned tuna for affordability. Prepare large batches of soups and stews using economical ingredients like lentils, beans, and root vegetables. Homemade dressings and vinaigrettes can save money over store-bought versions. Limit more expensive items like salmon and cod to occasional meals, and explore plant-based proteins like tofu and chickpeas as nutritious, budget-friendly alternatives.

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Extra tips

Snacks to help combat depression, rich in omega-3 and antioxidants:

Walnuts or almonds
Dark chocolate (70% or higher)
Berries mix (blueberries, strawberries)
Whole grain crackers with avocado
Yogurt with honey and flaxseeds
Baked sweet potato wedges
Oatmeal with cinnamon

In managing depression, water maintains hydration and overall well-being. Herbal teas like chamomile can have a calming effect. Green tea, rich in antioxidants, may have a positive impact on mood. Omega-3 fortified beverages can support brain health. Warm milk before bed can promote better sleep, which is crucial for mental health.

In managing depression through diet, focus on foods that support brain health and overall mood. Omega-3 fatty acids, found in fatty fish, flaxseeds, and walnuts, are known for their role in enhancing brain function and mood. Whole grains provide serotonin-boosting complex carbohydrates, while lean proteins help stabilize blood sugar levels, impacting mood and energy stability. Additionally, consuming a variety of fruits and vegetables ensures a high intake of vitamins and antioxidants, which can help combat the oxidative stress associated with depression.

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🔥: 1800
Fat💧: 43g
Carbs🌾: 110g
Protein🥩: 63g

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🔥: 1700
Fat💧: 38g
Carbs🌾: 115g
Protein🥩: 63g

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🔥: 1650
Fat💧: 42g
Carbs🌾: 100g
Protein🥩: 55g

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🔥: 1750
Fat💧: 41g
Carbs🌾: 115g
Protein🥩: 45g

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🔥: 1700
Fat💧: 48g
Carbs🌾: 75g
Protein🥩: 68g

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🔥: 1800
Fat💧: 47g
Carbs🌾: 120g
Protein🥩: 55g

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🔥: 1850
Fat💧: 52g
Carbs🌾: 120g
Protein🥩: 67g

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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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