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One day meal plan for anxiety

The one-day meal plan for anxiety includes foods that may help in managing stress and anxiety. It emphasizes magnesium-rich foods, omega-3 fatty acids, and antioxidants.

This diet aims to stabilize mood and support brain health. It’s about choosing foods that nourish both body and mind, contributing to a calmer state of being.

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  • Whole grain bread
  • Avocado
  • Strawberries
  • Raspberries
  • Blueberries

  • Lentils
  • Lettuce
  • Spinach leaves
  • Cucumber
  • Cherry tomatoes

  • Almonds
  • Cheese stick
  • Salmon
  • Sweet potato
  • Asparagus

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Meal plan overview

Welcome to "One Day Meal Plan for Anxiety", a nutritional approach to help manage anxiety symptoms. This plan includes meals that provide key nutrients known to support mental well-being.

Each meal is selected for its potential to help calm the nervous system and promote a sense of well-being. Experience a day of eating that supports your mental health as much as your physical health.

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

Incorporate magnesium-rich foods like almonds or spinach, as magnesium can have a calming effect on the nervous system.

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.

Main benefits

The One Day 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.

How to budget on this meal plan?

Whole grain bread and avocados can be more cost-effective when bought in bulk. Berries like strawberries, raspberries, and blueberries are often cheaper when bought frozen or in season. Lentils and salad greens can be bought in larger quantities for savings. Almonds and cheese sticks are more affordable when purchased in bulk.

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Extra tips ✨

Any healthy snack ideas?

Snacks that may help soothe anxiety, rich in calming nutrients:

  • Dark chocolate
  • Yogurt with mixed berries
  • Whole grain crackers with cheese
  • Nuts, especially almonds and walnuts
  • Celery sticks with peanut butter
  • Herbal tea with honey
  • Oatmeal with bananas
What should I drink on this meal plan?

For those dealing with anxiety, herbal teas like chamomile or green tea can be soothing. Water is essential for maintaining hydration and reducing stress. Warm milk can promote relaxation before bedtime. Avoid caffeinated drinks as they can exacerbate anxiety symptoms. Natural fruit juices without added sugars can also be calming and nourishing.

How to get even more nutrients?

For those dealing with anxiety, a well-balanced diet can influence mood stability. Complex carbohydrates found in whole grains can help regulate blood sugar levels, which in turn can reduce mood swings. Omega-3 fatty acids, prevalent in fish like salmon and flaxseeds, are known for their mood-stabilizing effects. Magnesium-rich foods like leafy greens and nuts, and antioxidant-rich berries can also help manage anxiety levels. Ensuring adequate hydration and avoiding high caffeine and sugary foods are also beneficial strategies.

Meal plan suggestions

One Day Meal Plan for Anxiety

  • Breakfast: Whole grain toast with avocado and a side of mixed berries (calories: 350, protein: 10g, carbs: 45g, fat: 18g)
  • Lunch: Lentil soup with a side of mixed greens salad (calories: 400, protein: 20g, carbs: 50g, fat: 10g)
  • Snack: A handful of almonds and a cheese stick (calories: 200, protein: 10g, carbs: 5g, fat: 15g)
  • Dinner: Grilled salmon with sweet potato and steamed asparagus (calories: 500, protein: 40g, carbs: 45g, fat: 20g)

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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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Article Reviewed

Our editorial team checked this article to make sure it was accurate at the time of updating it on April 12, 2024.