Vegetarian meal plan for anxiety

Updated on Nov 22, 2024

The Vegetarian Meal Plan for Anxiety features meals that are as comforting as they are nutritious. Enjoy dishes like spinach and feta wraps, walnut salads, and whole grain pasta with vegetables, each carefully prepared to support mental health and reduce stress on a vegetarian diet.

Meal plan grocery list

Dry goods

Steel-cut oatmeal

Quinoa

Brown rice

Chia seeds

Granola

Coconut milk

Nutritional yeast

Snacks & sweets

Sliced almonds

Hummus

Whole grain crackers

Trail mix ingredients

Dairy & eggs

Greek yogurt

Feta cheese

Cottage cheese

Beverages

Almond milk

Spices & sauces

Olive oil

Honey

Balsamic glaze

Tahini

Marinara sauce

Lemon-herb vinaigrette ingredients

Fresh grocery

Blueberries

Strawberries

Bell peppers

Zucchini

Carrots

Lemon

Broccoli

Snap peas

Avocado

Cherry tomatoes

Cucumber

Mushrooms

Mixed berries

Spinach

Apples

Sweet potatoes

Edamame

Tomatoes

Banana

Bakery

Whole grain bread

Crusty whole grain bread

Plant based

Tofu

Chickpeas

Black beans

Vegetarian meatballs

Edamame

Ready meals

Lentil soup ingredients

Lentil stew ingredients

Vegetable curry ingredients

Meal plan overview

Embrace a calming, stress-reducing diet with the Vegetarian Meal Plan for Anxiety. This plan focuses on foods known to soothe the mind, such as leafy greens, nuts, seeds, and whole grains, all rich in magnesium and omega-3 fatty acids.

Each meal is designed to promote relaxation and mental well-being, combining the principles of vegetarian nutrition with anxiety-reducing ingredients.

Vegetarian meal plan for anxiety exemplary product

Foods to eat

Omega-3 Rich Foods: Flaxseeds and walnuts for brain health.
Complex Carbohydrates: Oats, quinoa, and sweet potatoes for stable energy.
Magnesium-Rich Foods: Spinach, almonds, and black beans for relaxation.
Antioxidant-Rich Fruits: Berries, oranges, and apples for stress reduction.
Fermented Foods: Sauerkraut and kombucha for gut health.
Herbal Teas: Chamomile and green tea for their calming properties.
Dark Chocolate: In moderation, for mood improvement.

✅Tip

Incorporate magnesium-rich foods like almonds, spinach, and avocados into your meals to help support relaxation and reduce anxiety symptoms.

Foods not to eat

High Caffeine Beverages: Such as coffee and some teas, which can exacerbate anxiety symptoms.
High-Sugar Foods: Can cause energy spikes and crashes, affecting mood.
Processed Foods: Often high in sugar, unhealthy fats, and additives.
Alcohol: Can interfere with neurotransmitters in the brain.
Refined Carbohydrates: White bread and pasta, which can impact blood sugar levels.

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Main benefits

The Vegetarian Meal Plan for Anxiety focuses on foods that promote calmness and mental well-being. It includes magnesium-rich foods like leafy greens and nuts, omega-3 fatty acids from flaxseeds, and complex carbohydrates from whole grains to help stabilize mood and reduce anxiety symptoms.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Steel-cut oatmeal, quinoa, and brown rice are staples that are cheaper in bulk. Almonds, chia seeds, and mixed nuts can also be bought in larger quantities for savings. Plan your meals around seasonal fruits and vegetables to get the best prices. Homemade hummus and tahini are cost-effective and healthier alternatives to store-bought versions.

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Extra tips

Relax and refuel with these calming vegetarian snacks:

Avocado on whole grain toast
Dark chocolate squares
Oatmeal with blueberries
Herbal tea with honey
Nuts and seeds mix
Yogurt with granola
Fresh fruit smoothie

For anxiety, calming beverages like chamomile tea and green tea, which contains theanine, can be soothing. Warm almond milk, rich in magnesium, helps with relaxation. Herbal teas like lavender and lemon balm are also recommended for their stress-relieving properties. Lastly, a smoothie with spinach and banana can provide magnesium and potassium, aiding in stress reduction.

Nutrition can influence mood and stress levels. Incorporate magnesium-rich foods like spinach and almonds, which can help manage cortisol levels and enhance feelings of calmness. Omega-3 fatty acids found in walnuts and flaxseeds are known to improve brain health and mood. Foods rich in antioxidants, like berries and leafy greens, combat oxidative stress which can be linked to anxiety. Including a variety of whole fruits and vegetables in your diet can also provide a spectrum of vitamins and minerals that support overall mental well-being.

Meal plan suggestion

Day 1

Breakfast: Steel-cut oatmeal topped with sliced almonds, blueberries, and a drizzle of honey (Calories: 350, Protein: 10g, Carbs: 50g, Fat: 12g)
Lunch: Quinoa salad with roasted vegetables (bell peppers, zucchini, and carrots) tossed in olive oil and lemon dressing (Calories: 380, Protein: 15g, Carbs: 40g, Fat: 18g)
Snack: Greek yogurt with sliced strawberries and a sprinkle of chia seeds (Calories: 200, Protein: 15g, Carbs: 20g, Fat: 8g)
Dinner: Baked tofu stir-fry with broccoli, bell peppers, and snap peas served over brown rice (Calories: 400, Protein: 20g, Carbs: 45g, Fat: 15g)

Day 2

Breakfast: Avocado toast on whole grain bread with cherry tomatoes and a pinch of sea salt (Calories: 320, Protein: 8g, Carbs: 30g, Fat: 18g)
Lunch: Lentil soup with spinach and carrots, served with a side of whole grain bread (Calories: 350, Protein: 12g, Carbs: 50g, Fat: 10g)
Snack: Hummus with baby carrots and cucumber slices (Calories: 150, Protein: 6g, Carbs: 18g, Fat: 8g)
Dinner: Veggie stir-fry with tofu, bell peppers, mushrooms, and snap peas served over quinoa (Calories: 380, Protein: 18g, Carbs: 45g, Fat: 14g)

Day 3

Breakfast: Berry smoothie made with mixed berries, spinach, almond milk, and a scoop of protein powder (Calories: 300, Protein: 15g, Carbs: 40g, Fat: 10g)
Lunch: Chickpea salad with cucumber, cherry tomatoes, feta cheese, and lemon-tahini dressing (Calories: 370, Protein: 15g, Carbs: 40g, Fat: 18g)
Snack: Apple slices with almond butter and a sprinkle of cinnamon (Calories: 180, Protein: 4g, Carbs: 25g, Fat: 8g)
Dinner: Stuffed bell peppers with quinoa, black beans, corn, and avocado (Calories: 400, Protein: 14g, Carbs: 50g, Fat: 16g)

Day 4

Breakfast: Greek yogurt parfait with layers of yogurt, granola, and mixed berries (Calories: 350, Protein: 20g, Carbs: 30g, Fat: 15g)
Lunch: Spinach and feta stuffed mushrooms served with a side of roasted sweet potatoes (Calories: 380, Protein: 18g, Carbs: 40g, Fat: 16g)
Snack: Edamame sprinkled with sea salt (Calories: 150, Protein: 12g, Carbs: 10g, Fat: 6g)
Dinner: Vegetable curry with coconut milk and tofu, served with brown rice (Calories: 420, Protein: 16g, Carbs: 55g, Fat: 18g)

Day 5

Breakfast: Whole grain toast topped with mashed avocado, sliced tomatoes, and a poached egg (Calories: 320, Protein: 12g, Carbs: 30g, Fat: 16g)
Lunch: Caprese salad with fresh mozzarella, tomatoes, basil, and balsamic glaze, served with whole grain crackers (Calories: 350, Protein: 14g, Carbs: 30g, Fat: 18g)
Snack: Cottage cheese with pineapple chunks (Calories: 180, Protein: 15g, Carbs: 20g, Fat: 6g)
Dinner: Lentil stew with carrots, celery, and potatoes, served with a slice of crusty whole grain bread (Calories: 380, Protein: 20g, Carbs: 50g, Fat: 10g)

Day 6

Breakfast: Banana almond butter smoothie made with almond milk, spinach, and a dash of cinnamon (Calories: 300, Protein: 10g, Carbs: 40g, Fat: 14g)
Lunch: Grilled vegetable wrap with hummus in a whole wheat tortilla, served with a side of carrot sticks (Calories: 360, Protein: 12g, Carbs: 45g, Fat: 16g)
Snack: Trail mix with mixed nuts, dried fruits, and dark chocolate chips (Calories: 200, Protein: 5g, Carbs: 20g, Fat: 12g)
Dinner: Spaghetti squash with marinara sauce and vegetarian meatballs, topped with nutritional yeast (Calories: 420, Protein: 18g, Carbs: 55g, Fat: 14g)

Day 7

Breakfast: Overnight chia seed pudding with almond milk, topped with sliced bananas and a sprinkle of cinnamon (Calories: 320, Protein: 8g, Carbs: 45g, Fat: 12g)
Lunch: Roasted vegetable and quinoa salad with a lemon-herb vinaigrette dressing (Calories: 350, Protein: 12g, Carbs: 40g, Fat: 16g)
Snack: Greek yogurt with honey and a handful of almonds (Calories: 200, Protein: 15g, Carbs: 20g, Fat: 10g)
Dinner: Mushroom and spinach stuffed bell peppers with a side of steamed brown rice (Calories: 380, Protein: 14g, Carbs: 50g, Fat: 16g)

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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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