This program was created with the following key nutrients in mind:

Magnesium & Vitamin B6

Research shows magnesium plays a role in migraines, depression, chronic pain, and anxiety. This meal plan provides over 350 milligrams per day of magnesium from spinach, cashews, salmon, and avocado. Vitamin B6 is effective when combined with magnesium in adults with severe stress. Women who consume more vitamin B6 are less likely to experience anxiety. Vitamin B6 comes from many foods on this plan including poultry, nuts, and onion.

Iron

Iron deficiency can contribute to depression because of its relationship with dopamine. Dopamine is one of the neurotransmitters in the brain that helps regulate mood. This plan contains iron-rich foods like chicken, turkey, quinoa, lentils, and peas. These iron sources are paired with foods that have vitamin C to enhance iron absorption.

Fiber

Getting adequate daily dietary fiber is associated with lower odds of depression as it improves intestinal microbiota imbalance. Fiber helps optimize blood sugar levels and feeds gut bacteria to produce short-chain fatty acids which can decrease anxiety. This plan provides up to 30 grams of fiber daily from lentils, fruits, vegetables, nuts, and seeds.

Omega-3 Fats

Omega-3 fatty acids have a beneficial effect on depressive symptoms. Fatty fish contains eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) which are associated with improved cognitive function. This program incorporates omega-3 fats from salmon, walnuts, and flaxseeds.

4 weeks meal plan along with an itemized grocery list and delicious recipes, please click here.