A little about your meal plan

 

Based on a one person serving and an estimated 2000 calories per day.

 

Please note: When a meal has a larger serving size on the recipe for example Chia Pudding = 3 serving. This recipe can and has been created to be meal prepped.  Supporting you with the servings for the consecutive days. (A shaded image refers to a pre -prepped meal).

 

The following nutrients were considered when designing this plan & here is why….

 

Magnesium

Research shows magnesium plays a role in migraines, depression and anxiety. Many people do not reach their daily recommended intake of magnesium through diet, which is why this meal plan provides over 500 milligrams per day of magnesium from whole foods.

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Vitamin B6

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. A low B6 status may also increase panic attacks. Getting enough vitamin B6 through diet can support the body during stress and reduce anxiety. This plan incorporates vitamin B6 from many foods including chickpeas, poultry, bananas.

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Omega 3's 

Seafood is the richest source of omega-3 fatty acids which is a key nutrient to support a healthy mood. DHA and EPA are ‘essential’ fatty acids which means that our bodies cannot synthesise them and we need to include them in our diets. DHA and EPA are seen to improve mood, brain performance and neuronal resilence. Plant-based sources of omega 3 fatty acids include: walnut, hemp, flaxseeds

 

Iron

Low iron is a known contributor to mood disorders and fatigue. This plan contains great iron sources like beef, lamb, seafood, beans, peas and spinach.

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Fibre

Fibre is an important nutrient to reduce anxiety. It helps to balance blood sugar levels and feed our gut bacteria to produce short-chain fatty acids which can decrease anxiety. Fibre can be found in this plan from whole grains, legumes, seeds, fruit and vegetables.