Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Disease Prevention

Your Anti-Anxiety Meal Plan

Put our recommendations into action with our dietitian-designed plan to combat stress and anxiety.

Lock Icon

Become a member to unlock this story and receive other great perks.

Already have an Outside Account? Sign in

Outside+ Logo

All Access
Fall Sale
$1.52 / week*

  • A $500 value with everything in the Print + Digital Plan plus 25+ benefits including:
  • Member-only content on all 17 publications in the Outside network like Oxygen, Better Nutrition, Yoga Journal, Outside and more
  • More than 100 diet-specific meal plans
  • Today’s Plan training platform with customized training plans
  • Extended member-only yoga pose library with how-to instruction
  • Annual subscription to Outside magazine
Join Outside+
Clean Eating

Print + Digital
Special Price
$0.50 / week *

  • Annual subscription to Clean Eating magazine
  • Access to all member-exclusive content on CleanEatingMag.com
  • Ad-free access to CleanEatingMag.com
Join Clean Eating

*Outside memberships are billed annually. You may cancel your membership at anytime, but no refunds will be issued for payments already made. Upon cancellation, you will have access to your membership through the end of your paid year. More Details

Having anxiety – a feeling of fear or unpleasant anxiousness – is a normal human response to an approaching stressful event or encounter. But for many people, anxiety is more extreme and persistent. In those cases, it is likely an anxiety disorder, especially when those feelings last longer than six months and interfere with normal life activities. If this sounds like you, make sure to read our in-depth guide, How to Eat Well for Anxiety.

Some people can gain control of their anxiety through dietary and lifestyle changes alone, but for others, psychotherapy and medication may be a key component of the overall treatment. Our three-day, dietitian-designed meal plan is a great place to start. It’s brimming with antioxidant-rich foods and healthful fats while also being light on caffeine, which can adversely affect some with anxiety. In addition to prioritizing healthy eating, ensure you are also prioritizing sleep, movement and hydration.

Get started with our meal plan below to eat well for anxiety.

 

Day 1 Day 2  Day 3
Breakfast  1 serving Apple Cinnamon Overnight Quinoa

2 eggs, cooked as desired

8 oz green or chamomile tea

8 oz water

1 Blueberry Crumble Muffin

2 eggs, cooked as desired

8 oz green or chamomile tea

2 servings (1 full slice) Better Baked Beans on Toast

8 oz green or chamomile tea

Lunch 2 servings (half the recipe) Mega Berry Antioxidant Spinach Salad

Top salad with 1 5-ounce can wild salmon, such as SafeCatch

16 oz water 

1 serving Taco-Stuffed Avocado Boats (leftovers)

16 oz water 

1 serving Greek Lamb Burger Salad with Yogurt Feta Drizzle (leftovers)

16 oz water 

Snack ½ cup Roasted Buffalo Chickpeas

16 oz water 

2 servings (half the recipe) Mega Berry Antioxidant Spinach Salad (leftovers)

16 oz water

1 Blueberry Crumble Muffin

1 hard-cooked egg

16 oz water

Dinner 1 serving Taco-Stuffed Avocado Boats

16 oz water

1 serving Reishi Golden Milk Nightcap

1 serving Greek Lamb Burger Salad with Yogurt Feta Drizzle

16 oz water

1 serving Reishi Golden Milk Nightcap

1 serving (½ pizza) Pizza with Sardines & Fennel

2 cups arugula or spinach

2 Tbsp homemade Italian vinaigrette

16 oz water

8 oz chamomile tea

Daily Totals: 

1,928 calories, 108 g total fat, 36 g saturated fat, 465 g cholesterol, 1,590 mg sodium, 172 g carb, 38 g fiber, 70 g sugar, 81 g protein

Daily Totals: 

1,957 calories, 126 g total fat, 47 g saturated fat, 533 g cholesterol, 1,903 mg sodium, 120 g carb, 25 g fiber, 65 g sugar, 67 g protein

Daily Totals: 

1,866 calories, 92 g total fat, 27 g saturated fat, 361 g cholesterol, 2,470 mg sodium, 177 g carb, 37 g fiber, 48 g sugar, 92 g protein

 

Make sure you also read 8 Physical Signs of Anxiety and 3 Common Culprits Behind Stress and Anxiety

Jessie Shafer RD

Jessie Shafer is a registered dietitian, team member at The Real Food RDs, former magazine editor, avid cyclist, and busy mom of two who loves to share her enthusiasm for the fun of eating well.