De-Stress Healthy Meal Plan

Feeling stressed? Follow our Healthy Meal Plan to help soothe a frazzled nervous system. 
 

Stress affects us physically, mentally and emotionally. The biggest stress hormone, cortisol, uses up a lot of B vitamins and magnesium so foods high in these two nutrients will be a focus on this menu plan.
 
Tryptophan is an essential amino acid that is the building block for our feel good neurotransmitter, serotonin. B vitamins are crucial in making serotonin from tryptophan so let’s make sure that you have plenty of these vital nutrients! Last but not least are the calming Omega-3 essential fatty acids which literally soothe a frazzled nervous system.
Monday
 
Breakfast: Stewed apple, pear & figs with cinnamon and 70gr natural yoghurt and 2 tsps chia seeds
Lunch: Grilled pumpkin salad with 80gr 3 bean mix and parsley
Dinner: 100gr oven baked cod fillet with broccoli, asparagus and spinach
Snacks: Mandarin & boiled egg
Drinks: Dandelion leaf tea
Health notes: Green vegetables are a great source of easily absorbed B vitamins
 
Tuesday
 
Breakfast: 2 poached eggs with sautéed mushrooms
Lunch: Salad of broccoli with cannellini beans, sunflower seeds and lemon zest
Dinner: 150gr lamb with pumpkin & sweet potato mash
Snacks: 1 apple & handful of sunflower seeds
Drinks: Coconut water
Health notes: Lamb contains lots of tryptophan as well as iron & zinc
 
Wednesday
 
Breakfast: Power smoothie - 100ml milk, 30gr rolled oats, 1tsp Acai powder, 50gr natural yoghurt, 30gr frozen berries, 2 teaspoons chia seeds
Lunch: 3 bean salad with rocket, carrots, parsley and pumpkin seeds
Dinner: 100gr grilled salmon with quinoa tabouli
Snacks: 1 peach/nectarine & 8 tamari almonds
Drinks: Nettle tea – very high in minerals, add peppermint tea for taste
Health notes: Oats have long been known to have a calming effect and this is due to their high magnesium content
 
Thursday
 
Breakfast: 1 cup Bircher muesli with fresh berries and 1 tsp chia seeds
Lunch: 80gr turkey in a wrap with avocado, red capsicum, rocket
Dinner: 100gr chicken poached in chicken stock with fresh ginger, steamed bok choy, broccoli & snow peas
Snacks: 2 rice thins with hummus and rocket
Drinks: 150ml fresh apple, pineapple and mint
Health notes: Turkey has one of the highest levels of tryptophan of all food
 
Friday
 
Breakfast: Cinnamon stewed fruit with quinoa/amaranth porridge
Lunch: 1.5 cups minestrone and quinoa soup
Dinner: Barley risotto with lamb, parsley & watercress
Snacks: 35gr trail mix
Drinks: 150ml fresh carrot, beetroot, celery and apple juice
Health notes: Trail mix is an easy way to get magnesium and protein – combine unsalted almonds, Brazil nuts, sunflower seeds, pumpkin seeds (both seeds are high in magnesium), Goji berries (high antioxidant levels)
 
Saturday
 
Breakfast: Smoothie with protein powder, coconut water, Acai powder, natural yogurt, frozen berries and 1 tsp flax seeds oil
Lunch: 95 gr tinned red salmon and green bean salad
Dinner: Watercress, spinach and cannellini bean soup
Snacks: 2 rice thins with avocado and tomato
Drinks: Miso soup
Health notes: Flax seed oil is a source of essential fatty acids, especially if you are vegetarian
 
Sunday
 
Breakfast: 1 cup seasonal fruit with coconut flakes, sunflower seeds & 80gr natural yoghurt
Lunch: 1 cup buckwheat noodles with broccoli & spinach in a miso based broth
Dinner: 100gr grilled ocean trout with quinoa tabouli
Snacks: Air popped pop corn
Drinks: 150ml fresh juice of kale, whole lemon, cucumber and ginger
Health notes: Ocean trout is a brilliant source of Omega-3 essential fatty acids

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3 comments
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Posted by James1020Report
Personally Ive found that my body needs different things at different times based on what Im doing that day, so I try to tailor my meal plans accordingly. I also bought a Vitastiq about 3 months ago and its been really useful. It allows you to take a snapshot of your inner health and what your body actually needs at that moment in time. I came across them on Facebook (VitastiqANZ)
Posted by MichelleReport
I agree with Robyn. Most of us are stressed from trying to be the "perfect person", using everyday ingredients would be a better help, especially for the average person who may not be able to afford these things.
Please reconsider your articles
Posted by Twin2_63Report
This is just too hard - juice of kale, barley risotto, chia seeds, tamari almonds - I would have to spend one day each week searching for the ingredients and another day preparing. Why not try putting together a plan that busy people can put together from the supermarket shelves...that might be some help.